Pumpkin Seed Milk

Our family of five goes through a ton of dairy free milk. We use it in coffee, tea and smoothies. We pour it over granola and oatmeal, use it in baking and drink it straight. We love our “mylk!!”

But how many different types of dairy free milk does one family need? To be honest, lots! Mostly because they all have unique flavours and nutritional profiles, but also because it’s good to include lots of variety and rotation in the diet to prevent the development of food sensitivities and intolerances. Additionally, due to the increased prevalence of anaphylactic allergies in school age children, I like to have a few nut free milks to use in items that I put in my six-year-old’s school lunch. Enter pumpkin seed milk!

Nutritionally, pumpkin seeds are a powerhouse! They are rich in a variety of vitamins and minerals, are high in protein and fiber and are a wonderful source of healthy fat. My favourite thing about pumpkin seeds, and perhaps the most relevant at this time of the year, is that they are loaded with Zinc! Zinc is fantastic for immune support. Studies have shown that Zinc increases T lymphocyte production and improves the function of white blood cells. For that reason, zinc is proven to reduce the incidence and severity of both colds and infections.

On top of the nutritional benefits, pumpkin seeds lend a wonderful flavor to dairy free milk. Creamy, nutty, and slightly sweet, pumpkin seed milk can be enjoyed plain or enhanced with a small amount of natural sweetener and some spices. Give it a try and let me know what you think!

Pumpkin Seed Milk


1 cup of raw pumpkin seeds (soaked overnight in a generous amount of water with a large pinch of salt)

3-4 cups filtered water (adjust according to how thick you like your milk)

Optional add ins include any or all of the following:

1-2 pitted Medjool dates or 2 tsp. raw honey or maple syrup

1 tsp. pure vanilla

Pinch of cinnamon

Pinch salt

Raw cacao (oh my!)


  1. Soak pumpkin seeds overnight.
  2. In the morning, drain the seeds and place them in a high speed blender along with the filtered water and any other ingredients you would like to include.
  3. Blend on high for one minute.
  4. Strain through a nut milk bag or fine cheese cloth.
  5. Store in an airtight container in the fridge and use within 3 days.

pumkin seed milk nutrition ottawa nutrition

Categories: beverage, Dairy Free, IntoleranceTags: , , , , ,


I am a Registered Holistic Nutritionist and Registered Yoga Teacher practicing in the Ottawa, Ontario and Gatineau, Quebec region. I am passionate about nutritious food, holistic health, and inspired living!