Recipe description
June 14, 2026
Pumpkin Seed Hummus
Creamy pumpkin seed hummus that supports gut-friendly, fiber-rich digestion.
Plant Based
Vegan
Gluten Free
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
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We found the following allergens in the recipe ingredients: sesame, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas and pumpkin seeds.
- Includes diverse plant ingredients and polyphenol-rich seeds.
- Balanced with plant protein, healthy fats, and fiber-friendly carbs.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Seed, pumpkin
1
cup
Tahini
0.5
tablespoon
Oil, olive
2
tablespoon
Lime juice
1
tablespoon
garlic
1
clove
Salt
0.5
teaspoon
water
2
tablespoon
Instructions
1
In a food processor, combine the pumpkin seeds, tahini, olive oil, lime juice, garlic, salt, and water.
2
Blend until smooth and creamy, adding more water if necessary to reach desired consistency.
3
Taste and adjust seasonings as needed, adding extra salt or lime juice if desired.
4
Serve the pumpkin seed hummus with fresh veggies or whole grain bread.
More Recipes For Your Gut
Nutrition
190 kcal
Calories
6 g
Protein
16 g
Carbohydrates
5 g
Fiber
2 g
Sugar
12 g
Fat
2 g
Saturated fat
0.4 g
Salt
FAQ
What is pumpkin seed hummus?
It's a creamy dip made with pumpkin seeds blended into a smooth hummus-style spread, often with garlic, lemon, and olive oil for flavor.
Is pumpkin seed hummus vegan and dairy-free?
Yes. It uses plant-based ingredients and contains no dairy.
Is it gluten-free?
Pumpkin seed hummus is naturally gluten-free, but check labels for cross-contamination if you have a gluten sensitivity.
What are the main health benefits?
It provides fiber from the seeds, plant-based protein, and polyphenols, which can support gut health as part of a balanced diet.
How should I store leftovers?
Store in an airtight container in the fridge for 3–4 days; stir before serving.
How can I serve it?
Pair it with sliced vegetables, whole-grain crackers or pita, or use as a spread in bowls and wraps.
Can I customize the flavor?
Yes. Try adding garlic, lemon zest, paprika, cumin, or herbs to adjust the taste.
Can I freeze pumpkin seed hummus?
It can be frozen, but texture may change; thaw in the fridge and stir well before serving.
What allergens should I watch for?
If the recipe includes sesame tahini, watch for sesame allergies; pumpkin seeds can also cause allergies; cross-contamination with nuts or gluten is possible in shared facilities.
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