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On mornings when I’m short on time, I reach for my go-to kitchen gadget—a blender, perfect for preparing a quick and easy smoothie. With just a press of a button, I have a convenient and delicious fruit- and veggie-filled beverage ready in seconds.
As I savor the smooth and creamy consistency, each refreshing sip of mymorning smoothiebrings me closer to meeting my daily needs for vital nutrients like vitamins, minerals and fiber. Because of the fruits and veggies we blend into smoothies, these sips are also an excellent way to obtain disease-combating antioxidants and a diverse array of plant foods to support gut health.
Although these produce-packed drinks help me fulfill some of my dietary needs, they often lack a balanced nutritional profile, including sufficientprotein. After all, if I want my smoothie to keep me full until my next meal, protein is an important part of the equation.Adding protein to my smoothies not only helps with satiety, but also helps to prevent blood sugar spikes, supports muscle growth and maintenance and aids in immune function. One hack that I use to boost the protein content of my smoothies is tossing in a serving of pumpkin seeds.
What Happens to Your Body When You Don’t Eat Enough Protein
Why Pumpkin Seeds Are My Favorite High-Protein Hack
Packed with Protein
Loaded with Minerals
Theperks of pumpkin seedsdon’t just stop at protein. They are also brimming with several essential minerals. Pumpkin seeds are an excellent source of heart-rate-regulating magnesium, immune-enhancing zinc and cell-protective manganese.Pepitas are also a good source of iron, which is needed to make hemoglobin, a protein found in red blood cells that delivers oxygen to the body’s tissues and organs. (That’s why a hallmark symptom ofiron deficiencyis fatigue.) Remarkably, adding a 1-ounce serving of pumpkin seeds to my smoothies helps me meet 12% of the recommended dietary allowance (RDA) of iron, 27% for zinc, 48% for magnesium and 70% for manganese.Now, that’s what I call a mineral-dense breakfast!
Rich in Healthy Fat
A balanced smoothie isn’t complete without a source of healthy fat. Fortunately, pumpkin seeds are a rich source of polyunsaturated and monounsaturated fatty acids, which significantly benefit our health. Theseunsaturated fatshave been shown to help protect against cardiovascular disease, support nerve and brain health and reduce inflammation.Therefore, mixing pumpkin seeds into my smoothies is a simple way to reap these advantages.
Filled with Antioxidants
Pumpkin seeds are nutritional treasures brimming with antioxidants. Pepitas are packed with powerful plant compounds called phenolic acids and flavonoids that act as potent antioxidants and anti-inflammatories.These antioxidants help to combat unstable molecules called free radicals, which can damage healthy cells and increase the risk of chronic diseases like heart disease and cancer. As a result, pumpkin seeds may help to protect the body from the harmful, disease-causing effects of free radical damage.
How to Add Pumpkin Seeds to Smoothies
The Bottom Line
Smoothies can certainly be lifesavers when you are pressed for time in the A.M. Yet, they can fall short in the protein department. A simple fix is to add pumpkin seeds to your blended beverage. With 8.5 grams of protein per ounce, as well as healthy fats and minerals, pumpkin seeds—aka pepitas—are a great way to boost the protein in your smoothies and add minerals, antioxidants and healthy fats.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.McDonald D, Hyde E, Debelius JW, et al.American gut: an open platform for citizen science microbiome research.mSystems. 2018;3(3):e00031-18. doi:10.1128/mSystems.00031-18L.B. Dalgaard, D.Z. Kruse, K. Norup, B.V. Andersen, M. Hansen.A dairy-based protein-rich breakfast enhances satiety and cognitive concentration before lunch in young females with overweight to obesity: A randomized controlled cross-over study.JDS, 2023; doi:10.3168/jds.2023-24152U.S. Department of Agriculture. FoodData Central.Seeds, pumpkin and squash seed kernels, roasted, without salt.Batool M, Ranjha MMAN, Roobab U, et al.Nutritional value, phytochemical potential, and therapeutic benefits of pumpkin (Cucurbitasp.).Plants(Basel). 2022;11(11):1394. doi:10.3390/plants11111394Dotto JM, Chacha JS.The potential of pumpkin seeds as a functional food ingredient: A review.Sci Afr. 2020; 10(2020):575; doi:10.1016/j.sciaf.2020.e00575National Institutes of Health Office of Dietary Supplements. Fact Sheet for Consumers.ZincNational Institutes of Health Office of Dietary Supplements. Fact Sheet for Health Professionals.Magnesium.National Institutes of Health Office of Dietary Supplements. Fact Sheet for Health Professionals.Manganese.National Institutes of Health Office of Dietary Supplements. Fact Sheet for Health Professionals.Iron.Peng M, Lu D, Liu J, Jiang B, Chen J.Effect of roasting on the antioxidant activity, phenolic composition and nutritional quality of pumpkin (Cucurbita pepoL.) seeds.Front Nutr.2021;8:647354. doi:10.3389/fnut.2021.647354U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, plain, lowfat.U.S. Department of Agriculture. FoodData Central.Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.McDonald D, Hyde E, Debelius JW, et al.American gut: an open platform for citizen science microbiome research.mSystems. 2018;3(3):e00031-18. doi:10.1128/mSystems.00031-18L.B. Dalgaard, D.Z. Kruse, K. Norup, B.V. Andersen, M. Hansen.A dairy-based protein-rich breakfast enhances satiety and cognitive concentration before lunch in young females with overweight to obesity: A randomized controlled cross-over study.JDS, 2023; doi:10.3168/jds.2023-24152U.S. Department of Agriculture. FoodData Central.Seeds, pumpkin and squash seed kernels, roasted, without salt.Batool M, Ranjha MMAN, Roobab U, et al.Nutritional value, phytochemical potential, and therapeutic benefits of pumpkin (Cucurbitasp.).Plants(Basel). 2022;11(11):1394. doi:10.3390/plants11111394Dotto JM, Chacha JS.The potential of pumpkin seeds as a functional food ingredient: A review.Sci Afr. 2020; 10(2020):575; doi:10.1016/j.sciaf.2020.e00575National Institutes of Health Office of Dietary Supplements. Fact Sheet for Consumers.ZincNational Institutes of Health Office of Dietary Supplements. Fact Sheet for Health Professionals.Magnesium.National Institutes of Health Office of Dietary Supplements. Fact Sheet for Health Professionals.Manganese.National Institutes of Health Office of Dietary Supplements. Fact Sheet for Health Professionals.Iron.Peng M, Lu D, Liu J, Jiang B, Chen J.Effect of roasting on the antioxidant activity, phenolic composition and nutritional quality of pumpkin (Cucurbita pepoL.) seeds.Front Nutr.2021;8:647354. doi:10.3389/fnut.2021.647354U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, plain, lowfat.U.S. Department of Agriculture. FoodData Central.Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
McDonald D, Hyde E, Debelius JW, et al.American gut: an open platform for citizen science microbiome research.mSystems. 2018;3(3):e00031-18. doi:10.1128/mSystems.00031-18L.B. Dalgaard, D.Z. Kruse, K. Norup, B.V. Andersen, M. Hansen.A dairy-based protein-rich breakfast enhances satiety and cognitive concentration before lunch in young females with overweight to obesity: A randomized controlled cross-over study.JDS, 2023; doi:10.3168/jds.2023-24152U.S. Department of Agriculture. FoodData Central.Seeds, pumpkin and squash seed kernels, roasted, without salt.Batool M, Ranjha MMAN, Roobab U, et al.Nutritional value, phytochemical potential, and therapeutic benefits of pumpkin (Cucurbitasp.).Plants(Basel). 2022;11(11):1394. doi:10.3390/plants11111394Dotto JM, Chacha JS.The potential of pumpkin seeds as a functional food ingredient: A review.Sci Afr. 2020; 10(2020):575; doi:10.1016/j.sciaf.2020.e00575National Institutes of Health Office of Dietary Supplements. Fact Sheet for Consumers.ZincNational Institutes of Health Office of Dietary Supplements. Fact Sheet for Health Professionals.Magnesium.National Institutes of Health Office of Dietary Supplements. Fact Sheet for Health Professionals.Manganese.National Institutes of Health Office of Dietary Supplements. Fact Sheet for Health Professionals.Iron.Peng M, Lu D, Liu J, Jiang B, Chen J.Effect of roasting on the antioxidant activity, phenolic composition and nutritional quality of pumpkin (Cucurbita pepoL.) seeds.Front Nutr.2021;8:647354. doi:10.3389/fnut.2021.647354U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, plain, lowfat.U.S. Department of Agriculture. FoodData Central.Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D.
McDonald D, Hyde E, Debelius JW, et al.American gut: an open platform for citizen science microbiome research.mSystems. 2018;3(3):e00031-18. doi:10.1128/mSystems.00031-18
L.B. Dalgaard, D.Z. Kruse, K. Norup, B.V. Andersen, M. Hansen.A dairy-based protein-rich breakfast enhances satiety and cognitive concentration before lunch in young females with overweight to obesity: A randomized controlled cross-over study.JDS, 2023; doi:10.3168/jds.2023-24152
U.S. Department of Agriculture. FoodData Central.Seeds, pumpkin and squash seed kernels, roasted, without salt.
Batool M, Ranjha MMAN, Roobab U, et al.Nutritional value, phytochemical potential, and therapeutic benefits of pumpkin (Cucurbitasp.).Plants(Basel). 2022;11(11):1394. doi:10.3390/plants11111394
Dotto JM, Chacha JS.The potential of pumpkin seeds as a functional food ingredient: A review.Sci Afr. 2020; 10(2020):575; doi:10.1016/j.sciaf.2020.e00575
National Institutes of Health Office of Dietary Supplements. Fact Sheet for Consumers.Zinc
National Institutes of Health Office of Dietary Supplements. Fact Sheet for Health Professionals.Magnesium.
National Institutes of Health Office of Dietary Supplements. Fact Sheet for Health Professionals.Manganese.
National Institutes of Health Office of Dietary Supplements. Fact Sheet for Health Professionals.Iron.
Peng M, Lu D, Liu J, Jiang B, Chen J.Effect of roasting on the antioxidant activity, phenolic composition and nutritional quality of pumpkin (Cucurbita pepoL.) seeds.Front Nutr.2021;8:647354. doi:10.3389/fnut.2021.647354
U.S. Department of Agriculture. FoodData Central.Yogurt, Greek, plain, lowfat.
U.S. Department of Agriculture. FoodData Central.Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D.
