Cooking with Pumpkin Seed Oil: 5 Recipes for Fall

Cooking with Pumpkin Seed Oil: 5 Recipes for Fall

Olesya Odas

🍂 Celebrate Fall with Pumpkin Seed Oil

Fall is the season for cozy kitchens, warm spices, and earthy flavours. If you’re looking to elevate your seasonal cooking, cold-pressed pumpkin seed oil is one of the most versatile and flavourful oils to try.

Pressed from roasted or raw pumpkin seeds, this rich, green oil adds a nutty depth to both sweet and savoury dishes. It’s naturally keto-friendly, paleo-approved, and packed with nutrients like zinc, magnesium, and antioxidants that support overall wellness.

At Purepress Oils, we make our pumpkin seed oil in small batches right here on Vancouver Island, keeping it as fresh and natural as possible. Here are five simple recipes that highlight this beautiful fall ingredient.

🥗 1. Roasted Autumn Salad with Pumpkin Seed Oil Dressing

A cozy salad that tastes like fall in a bowl.

Ingredients:

  • 2 cups roasted butternut squash cubes

  • 1 cup arugula or baby spinach

  • ½ cup roasted pumpkin seeds

  • ¼ cup crumbled feta or goat cheese

  • 2 tbsp Purepress cold-pressed pumpkin seed oil

  • 1 tbsp apple cider vinegar

  • 1 tsp maple syrup

  • Salt and pepper to taste

Instructions:

  1. Combine salad ingredients in a large bowl.

  2. Whisk pumpkin seed oil, vinegar, maple syrup, salt, and pepper in a small jar.

  3. Drizzle over salad and toss lightly before serving.

💡 Tip: The nutty flavour of pumpkin seed oil pairs beautifully with roasted vegetables and tangy cheeses.

🍝 2. Warm Pumpkin Seed Pesto Pasta

A twist on traditional pesto – earthy, nutty, and vibrant.

Ingredients:

  • 2 cups fresh basil

  • ¼ cup toasted pumpkin seeds

  • 2 cloves garlic

  • ¼ cup grated Parmesan (or nutritional yeast for vegan)

  • ¼ cup Purepress pumpkin seed oil

  • Juice of half a lemon

  • Salt and pepper

Instructions:

  1. Blend all ingredients in a food processor until smooth.

  2. Toss with warm pasta or roasted veggies.

💡 Make it keto-friendly: Use zucchini noodles instead of pasta for a low-carb version.

🥣 3. Creamy Pumpkin Soup with Pumpkin Seed Oil Drizzle

Comfort in a bowl for cool evenings.

Ingredients:

  • 2 cups pumpkin purée

  • 1 cup coconut milk or cream

  • 1 cup vegetable broth

  • 1 small onion, chopped

  • 1 tbsp olive oil

  • 1 tsp curry powder (optional)

  • 1 tbsp Purepress pumpkin seed oil (for finishing)

Instructions:

  1. Sauté onion in olive oil until soft.

  2. Add pumpkin, coconut milk, broth, and curry powder. Simmer for 10–15 minutes.

  3. Blend until smooth and creamy.

  4. Drizzle pumpkin seed oil on top before serving.

💡 Why drizzle after cooking? Pumpkin seed oil has a low smoke point, so using it raw preserves its delicate nutrients and deep flavour.

🍞 4. Almond & Pumpkin Seed Oil Banana Bread

A nutty upgrade to the classic banana bread.

Ingredients:

  • 3 ripe bananas, mashed

  • 2 eggs

  • ¼ cup Purepress pumpkin seed oil

  • 1 cup almond flour

  • 1 cup oat flour or whole wheat flour

  • 1 tsp baking soda

  • 1 tsp cinnamon

  • ¼ cup Purepress almond protein powder (optional boost)

Instructions:

  1. Preheat oven to 350°F (175°C).

  2. Mix wet and dry ingredients separately, then combine.

  3. Pour into a loaf pan and bake 45–50 minutes.

💡 This loaf stays moist longer thanks to pumpkin seed oil’s rich texture and antioxidants.

🍪 5. Pumpkin Protein Power Bites

The perfect healthy snack for busy fall days.

Ingredients:

  • 1 cup oats

  • ½ cup Purepress pumpkin seed protein powder

  • ¼ cup pumpkin purée

  • 2 tbsp honey or maple syrup

  • 2 tbsp Purepress pumpkin seed oil

  • 1 tsp cinnamon

Instructions:

  1. Mix all ingredients in a bowl until well combined.

  2. Roll into small balls and refrigerate for at least 30 minutes.

💡 Packed with protein and healthy fats, these bites are great pre- or post-workout snacks.

🧡 Why Choose Purepress Pumpkin Seed Oil

Our cold-pressed pumpkin seed oil is made from 100% natural, non-GMO seeds with no additives or heat processing. The result is a nutrient-dense, flavour-rich oil that fits perfectly into paleo, keto, and clean-eating lifestyles.

We also use the remaining seed cake to create our pumpkin seed protein powder, ensuring zero waste and maximum nutrition from every batch.

👉 Shop Pumpkin Seed Oil
👉 Shop Pumpkin Seed Protein Powder

Final Thoughts

This fall, let your cooking reflect the season – rich, warm, and nourishing. Whether you’re dressing salads, baking bread, or making cozy soups, pumpkin seed oil adds a beautiful depth of flavour and nutrition that your kitchen (and body) will thank you for.

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