Pumpkin Seed Pesto (Nut-Free, Vegan)

Bright, herby, and ultra creamy, this nut-free pesto swaps pine nuts for toasted pumpkin seeds (pepitas) and Parmesan for savory nutritional yeast. It’s ready in 5 minutes, budget-friendly, and perfect as a healthy vegan sauce, pumpkin seed dressing, or quick vegan pasta dinner.

Why you’ll love it

  • Nut-free & dairy-free (perfect for allergies)
  • Uses pantry staples + pumpkin seeds (low-waste win)
  • No cooking; 5 minutes in the food processor
  • Thick for spreading or thinned for drizzle/dressing

Ingredients (what & why)

  • Pumpkin seeds (pepitas), hulled – toasty body and crunch
  • Fresh basil (packed cups) – classic pesto flavor
  • Fresh parsley – keeps color vibrant, adds freshness
  • Garlic – bite and aroma
  • Nutritional yeast – “cheesy” umami (vegan parm swap)
  • Lemon zest + juice – brightness, balances richness
  • Extra-virgin olive oil – silky texture
  • Fine sea salt & black pepper – to taste
  • Cold water – optional, to thin for dressing

Tip: Toast pepitas in a dry skillet 3–4 minutes until fragrant for deeper flavor.

How to make it

  1. Toast & pulse: Toast pepitas; cool. Add to food processor with garlic. Pulse to a fine crumble.
  2. Add greens & umami: Add basil, parsley, nutritional yeast, lemon zest/juice, salt, and pepper. Pulse to combine.
  3. Stream oil: With the motor running, drizzle in olive oil until creamy. Scrape bowl; adjust salt and lemon.
  4. Choose texture: For a pasta sauce, keep thick; for a pumpkin seed dressing, blend in 1–4 tbsp cold water until pourable.

Variations (pick your vibe)

  • Spicy: add ½ jalapeño or ¼ tsp red pepper flakes.
  • Mediterranean: pulse in 2 tbsp sun-dried tomatoes.
  • Cilantro-Lime: swap parsley for cilantro; use lime.
  • Vegetarian (not vegan): replace nutritional yeast with ½ cup finely grated Parmesan.

How to use

Toss with hot pasta, spread on sandwiches, swirl into soup, spoon over roasted veggies, grilled tofu, or grain bowls. Thinned, it’s a killer salad dressing.

Make ahead & storage

  • Fridge: 1 week in a jar; pour a thin olive-oil layer on top to keep green.
  • Freeze: Spoon into ice-cube trays; freeze up to 3 months.

FAQs

Can I use roasted salted pepitas? Yes—reduce added salt and skip toasting.
No food processor? Use a high-speed blender (add a splash of water).
Can I substitute other greens? Spinach or kale (stems removed) work—keep some basil for flavor.

Sarah

Pumpkin Seed Pesto (Nut-Free, Vegan)

A 5-minute creamy pesto made with toasted pumpkin seeds (pepitas), basil, parsley, lemon, and nutritional yeast. Nut-free, dairy-free, and versatile as a sauce, spread, or salad dressing.
Prep Time 5 minutes
Total Time 10 minutes
Servings: 1.5 cups
Course: Sauce
Cuisine: Italian-inspired
Calories: 140

Ingredients

  • 3/4 cup hulled pumpkin seeds (pepitas)
  • 2 cups fresh basil leaves, packed
  • 1/2 cup fresh parsley, packed
  • 2–3 cloves garlic
  • 1/4 cup nutritional yeast (or 1/2 cup grated Parmesan for vegetarian)
  • 1 zest of 1 lemon + 2–3 tbsp lemon juice
  • 1/2–2/3 cup extra-virgin olive oil
  • 1/2–3/4 tsp fine sea salt
  • 1/4 tsp black pepper
  • 1–4 tbsp cold water, optional to thin

Equipment

  • Skillet For toasting pepitas
  • Food processor For blending pesto
  • measuring cups and spoons
  • spatula For scraping down sides
  • Jar or container For storing pesto

Method

  • Toast pumpkin seeds in a dry skillet over medium heat for 3–4 minutes until fragrant. Let cool.
  • Pulse pumpkin seeds and garlic in a food processor until finely crumbled.
  • Add basil, parsley, nutritional yeast, lemon zest, lemon juice, salt, and pepper. Pulse to combine.
  • With the motor running, stream in olive oil until smooth. Adjust seasoning as needed.
  • For a dressing, add cold water until the pesto reaches pourable consistency.

Nutrition

Calories: 140kcalCarbohydrates: 3gProtein: 4gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gSodium: 150mgPotassium: 120mgFiber: 1gVitamin A: 600IUVitamin C: 8mgCalcium: 20mgIron: 1mg

Notes

Keep the color bright by adding ½ tsp lemon juice to the jar before storing. For a spicy twist, add ¼ tsp red pepper flakes. For a thinner dressing-style pesto, blend in cold water until pourable.
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