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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 my morning smoothie brings 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 sufficient protein. After all, if I want my smoothie to keep me full until my next meal, protein is an important part of the equation. By adding protein to my smoothies, not only does help with satiety, but it 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.
Why Pumpkin Seeds Are My Favorite High-Protein Hack
Packed with Protein
These oval-shaped green seeds may be small, but 1 ounce of pumpkin seed kernels (also called pepitas; these no longer have shells) contains almost 9 grams of protein. This places them among the top seeds with the highest protein content. Pumpkin seeds supply the amino acids (the molecules that make up proteins) arginine and tryptophan, which provide extra health benefits. Arginine may aid cardiovascular health by helping blood vessels relax to boost blood flow, while tryptophan plays a pivotal role in mood regulation.
Loaded with Minerals
The perks of pumpkin seeds don’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 of iron deficiency is 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. These unsaturated fats have 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
When incorporating pumpkin seeds into a smoothie, one common problem is that small chunks of seeds can wind up in the finished smoothie. To avoid this–and get a smooth, silky texture– first, blend the seeds with your liquid and yogurt of choice. By blending them with a cup of high-protein milk like cow’s, soy or pea milk and a protein-rich yogurt like Greek, Skyr or soy yogurt, not only will you have the perfect texture, but you will also obtain around 20 to 30 grams of protein. Once the seeds, milk and yogurt are combined, you can throw in your favorite fruits and vegetables. Inspired by the green of the pumpkin seeds, I like to add pepitas to a green smoothie with kale, banana, mango and pineapple. Another good option is our Pineapple Green Smoothie or this Strawberry-Banana Green Smoothie. Feel free to customize it to your liking. You can even add other protein-packed seeds like hemp, chia, flax or sunflower seeds if you aren’t keen on pumpkin seeds. The high-protein smoothie combinations are truly endless.
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, 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.