3 Pepita Seed Substitutes for Crunch and Texture

Pepitas, also known as pumpkin seeds, add a delightful crunch and subtle nutty flavor to many dishes, from salads to baked goods.

When pepitas aren't available, sunflower seeds, toasted pumpkin seeds, or chopped nuts serve as excellent substitutes.

These alternatives provide similar texture and nutrition while blending seamlessly into recipes.

Choosing the right replacement depends on the desired crunch and flavor intensity.

Some options may introduce unique tastes that complement specific dishes better than pepitas.

Being flexible with substitutes ensures you never miss out on that satisfying bite.

With these practical swaps, your meals stay delicious and wholesome even when pepitas run low.

Tasty and Crunchy Pepita Substitutes

Pepita substitutes provide tasty crunch and a mild, nutty flavor perfect for salads, baking, or snacking. Seeds and nuts both serve as delicious alternatives. See which could fit your kitchen best.

Sunflower Seeds

Sunflower seeds make an excellent substitute for pepitas in recipes due to their similar taste and nutritional profile.

These versatile seeds work wonderfully as snacks, garnishes, or ingredients in countless dishes where pepitas are called for.

From roasting to toasting, frying or blending into sauces, sunflower seeds adapt to virtually any cooking method that suits your needs.

In many Asian and southern European countries, people enjoy in-shell sunflower seeds as popular street food, while Americans typically purchase them pre-packaged and already roasted.

For soup recipes requiring pepitas, simply hull the sunflower seeds and use them in equal amounts to achieve comparable results.

Pine Nuts

Pine nuts, also called pinon, pinoli, or pignoli, are edible seeds from the Pinaceae family, genus Pinus, that offer a delightful alternative to pepitas in many recipes.

These small kernels have a soft nutty flavor with sweet undertones that make them perfect for snacking or enhancing dishes like hummus and pesto.

Pine nuts can replace pepitas in a simple one-to-one ratio when baking bread, tossing into salads, or complementing vegetables, meat, and fish dishes.

Most cooks appreciate how these versatile seeds maintain their texture during cooking while adding a subtle richness to various cuisines.

Whole Pumpkin Seeds

Pepitas offer a unique alternative to traditional pumpkin seeds, with key differences that make them stand out in cooking.

These hull-less seeds come specifically from calabaza pumpkins, unlike whole pumpkin seeds which are harvested from common jack-o-lantern varieties and retain their yellowish-white husks.

Many cooks prefer pepitas for their convenience since they come ready to use without the tough outer shell that makes whole pumpkin seeds better candidates for roasting.

Both share a delicious nutty flavor profile that works wonderfully in recipes, allowing you to substitute them in equal measurements without adjusting quantities.

How long can common pepita substitutes be stored without losing freshness?

• Raw seeds (e.g., sunflower, hemp, sesame): Store in an airtight container in a cool, dark place for 2–4 months. Refrigeration can extend freshness up to 6–8 months.
• Roasted seeds or nuts (e.g., pumpkin seeds, almonds, cashews): Because roasting reduces moisture but can increase oxidation, they typically last 1–3 months at room temperature and 6–9 months refrigerated.
• Ground seeds or nut meals: Once ground, oils are exposed to air, shortening shelf life to 1–2 months at room temperature, or 3–4 months refrigerated.
• Freezing: Most pepita substitutes can be frozen for up to 1 year if stored in vacuum-sealed or freezer-safe airtight containers.

Tip: Always store away from heat, light, and moisture to preserve both flavor and nutrient quality.

Is it possible to match pepitas’ magnesium and zinc levels with other seeds?

• Magnesium: ~150 mg (about 37% DV)
• Zinc: ~2–3 mg (about 20–25% DV)

• Hemp seeds: Similar magnesium levels (~140 mg) but slightly lower zinc (~2 mg).
• Sesame seeds: Comparable magnesium (~120 mg) and zinc (~2.2 mg), especially unhulled.
• Sunflower seeds: Magnesium (~100 mg) is lower but zinc (~1.8 mg) is close.
• Chia seeds: Moderate magnesium (~95 mg) but lower zinc (~1.3 mg).

Note: For the closest nutrient match, hemp seeds and unhulled sesame seeds are strong options, especially when roasted for flavor enhancement.