How to Make Pumpkin Seed Milk at Home: A Creamy Dairy-Free Recipe

Plant milks are usually made from nuts or oats, but seeds make excellent milk too, and pumpkin seeds (pepitas) are one of the easiest. The milk is lightly nutty, a pretty pale green-beige, and ready in about ten minutes. It suits anyone who avoids tree nuts, though people with seed allergies will want to skip it.

What you need

For about 3 cups (700 ml) of milk, use 1/2 cup hulled raw pumpkin seeds, 3 cups of cold water, a pinch of salt, and optional flavourings such as a date, a splash of vanilla or a teaspoon of maple syrup. You will also need a blender and a fine strainer, a cloth or a thin clean tea towel.

Soak first

Cover the seeds with water and soak for 2 to 4 hours, or overnight in the fridge. Soaking softens them, helps the blender produce a smoother result, and makes the milk taste cleaner. Drain and rinse before blending. If you are in a hurry, use hot water for 20 minutes instead.

Blend and strain

Put the soaked seeds in the blender with the fresh cold water and salt. Blend on high for a full minute, until the mixture looks pale and uniform. Pour it through a fine strainer lined with a clean cloth into a jug. Squeeze the cloth gently to get every last drop.

You can skip the straining step if your blender is strong and you do not mind a slightly thicker, more textured drink. It will be closer to a thin smoothie, which is perfect for cereal and baking.

Make it better

Pumpkin seed milk tastes slightly earthy on its own. A date or a teaspoon of maple syrup rounds it out, and a drop of vanilla makes it feel like dessert. For a savoury version for soups and sauces, leave out the sweetener and add nothing but salt.

For a creamier result, use a ratio of 1/2 cup seeds to 2 cups of water. For a lighter milk, add up to 4 cups.

Storage and separation

Homemade seed milk has no stabilisers, so it separates in the fridge. This is normal. Shake the jar before pouring. Store it in a sealed bottle for up to 3 days. If it smells sour, throw it out. Do not leave it on the counter for hours.

The leftover pulp is useful. Stir it into oatmeal, add it to muffin batter, or dry it on a tray in a low oven and use it as a crunchy topping.

Pour it over cereal, whisk it into pancake batter, heat it gently for hot chocolate, or use it for chia pudding. It froths a little, though not as well as dairy milk. Do not boil it hard, because it may separate.

A note on nutrition and safety

Homemade seed milk is not a complete substitute for dairy milk. It has less protein than cow's or soy milk and is not fortified with calcium or vitamin D, so children and anyone relying on milk as a main source of those nutrients should talk to a doctor or dietitian about what else to include.

People with a seed allergy, anyone with kidney disease on a restricted diet, and pregnant people planning to drink it daily should check with a doctor first.

This article is general information, not medical advice.