And what’s better than whipping up some amazing food that involves two statement autumn ingredients: pepitas or pumpkin seeds? They are a couple of the season’s most popular fixings for things like soups, sauces, salad toppings, Mexican dishes, dessert toppings and more. But before you head to the kitchen, see how much you really know about the differences between pepitas and pumpkin seeds, because contrary to what you might have heard, the two aren’t actually the same thing.
What’s the difference between pepitas and pumpkin seeds?
What are Pepitas?
A pepita seed gets its name from the Spanish word for “little seed of squash.” They basically look like oval-shaped, pumpkin seeds without the shell, so they are green. However, unlike pumpkin seeds, pepita seeds only come from specific hull-less pumpkin varieties, known as Styrian or Oil Seed pumpkins. They also have a nutty and sweet flavor.
Pepita seeds come from specific hull-less pumpkin varietiesPepita seeds do not have a shellPepita seeds have a nutty and sweet flavor
If you are one of those people who use the words pepitas and pumpkin seeds interchangeably, now you finally know the difference. While the two often get mistaken as the same thing, pepita seeds are actually not, as many people assume, the inside part of a pumpkin seed. In fact, there are actually several differences between the two seeds. For starters, they don’t come from the same source as one another. Yes, they can both be found in pumpkins, but pepita seeds can’t be found in just any pumpkin—they can only be found in Styrian or oilseed pumpkins. The appearance of both seeds is also different: pumpkin seeds have a white shell andpepita seeds are shell-free and green in color. And lastly, the flavors are also different, with pepitas having a more nutty flavor.
Pumpkin Seeds
When it comes to pumpkin seeds, they are exactly what you’d think they are. They are the seeds you dig out of a Jack-‘o-lantern when you are carving it. Pumpkin seeds are teardrop-shaped that are flat with shells surrounding them. While some people prefer cracking open the shell and just eating the inside, the outer casing can also be eaten. You can eat pumpkin seeds raw. You can eat pumpkin seeds cooked. Or, you can roast pumpkin seeds with salt and give them some extra flavor since they naturally have a blander taste.
Pumpkin seeds come from a pumpkinPumpkin seeds have a shellPumpkin seeds can be eaten raw, cooked or roasted
Can you substitute pepitas for pumpkin seeds and vice versa?
When it comes to cooking with pumpkin seeds vs. pepitas, you can definitely substitute one for the other. However, there is a catch to it: You can always substitute pepita seeds for pumpkin seeds, but you should only substitute pumpkin seeds for recipes that call for pepitas as a garnish. Why? The reason it’s best to only substitute them that way basically comes down to each seed’s texture and flavor. But in the end, it all comes down to a person’s preferences. Pumpkin seeds with their shells are most popular eaten as roasted snacks and pepitas are frequently added to smoothies, pesto sauces, and soups, which work better with their smooth texture. But when it comes to garnishing a dish or making a fall charcuterie board, that’s an exception where you could swap them and either would work. So keep that in mind this fall when you are cooking. Overall, both ingredients are super-healthy for you and loaded with vitamins, minerals and unsaturated fatty acids, which just gives you another reason to love using them when you cook. Next, the best pumpkin picking spots near you.
