Ingredient substitution guide
Best substitutes for pumpkin seeds
Best swap for pumpkin seeds: Pepitas, shell-free pumpkin seeds; exact synonym.
How we checked this: these swaps come from the substitution list Well Stockd uses to match recipes, and their ratios follow ordinary kitchen practice rather than one published chart. For exact amounts on many common swaps, see the NDSU and Colorado State University extension tables listed below. Editorial policy
What can I use instead of Pumpkin Seeds?
The best swap for Pumpkin Seeds is Pepitas, shell-free pumpkin seeds; exact synonym. Another option is Sunflower Seeds, 1:1; similar crunch and mild nuttiness. The table below also lists Pine Nuts, Toasted Sliced Almonds and Hemp Seeds, 5 swaps in all.
| Swap | Ratio and notes |
|---|---|
| Pepitas | shell-free pumpkin seeds; exact synonym |
| Sunflower seeds | 1:1; similar crunch and mild nuttiness |
| Pine nuts | 1:1; softer texture, richer flavor; adds tree nut (pine nuts), unlike pumpkin seeds |
| Toasted sliced almonds | 1:1 for crunch on salads and grain bowls Diet and health: Contains tree nuts. |
| Hemp seeds | 1:1 sprinkled on; softer, similar nuttiness |
Source and limits
These swaps come from the substitution list Well Stockd uses to match recipes to your kitchen, last updated . We remove swaps known to be unsafe, but not every swap has been tested in a kitchen, and a swap is cooking guidance, not an allergen or nutrition equivalent. Check labels and what the recipe needs before substituting.
The ratios and usage notes follow ordinary kitchen practice rather than a single published chart. These two university extension tables list exact amounts for many common swaps:
- Ingredient Substitutions (FN198), NDSU Extension (opens in a new tab)
- Ingredient Substitutions (9.329), Colorado State University Extension (opens in a new tab)
Browse every ingredient and read how these swaps are sourced.