Paleo Croutons Recipe (Pepitas)

by Sarah Pope MGA Affiliate linksGluten Free Recipes, Paleo Recipes, Salad Recipes, Snack RecipesComments: 21

One of the most enjoyable aspects of eating a salad is the bit of crunchiness that the croutons add to each bite. What to do if you are avoiding grain based carbs for weight control or other health reasons?

Perhaps you simply do not want to consume these highly processed bits of dried bread. They frequently contain MSG among other additives and fillers. Even organic croutons have this problem, by the way.

Homemade Pepitas

My favorite way to add crunchiness to a salad with no carbs is to sprinkle on homemade pepitas. Pepitas are slightly tangy, crispy pumpkin seeds that have been soaked in filtered water with sea salt and a bit of cayenne pepper and then dried in a warm (no higher than 150F) oven to preserve rawness.

As described in Nourishing Traditions Cookbook, seeds were one of the staple foods in the diet of the Aztec culture. Preparation involved soaking the seeds in brine and then drying them out in the sun. The pepitas were consumed whole or ground into meal for baking after the drying process was complete.

Seeds should always be soaked and then dried before consuming. This neutralizes the anti-nutrients such as phytic acid in the hulls of the seeds which interfere with digestion and absorption of nutrients. Soaking nuts is a similar process.

Why bother eating seeds at all if you can’t absorb the nutrition from them? Once again, traditional cultures show us that proper preparation of the nutrient dense foods is as important as the food itself.

I hope you find this recipe as enjoyable as I do. By the way, a handful of these pepitas for a quick afternoon snack is very satisfying and will wake you up from any mid-afternoon drowsiness much better than a Snickers bar or other nutritionally empty snack high in calories.

Don’t Have Time to Soak Seeds?

Feel free to use sprouted pumpkin seeds instead of taking the time to soak them if desired. This brand is excellent and what I use. This article details the health benefits of soaking vs sprouting if you are interested in finding out more.

Paleo Croutons Recipe (Pepitas)

This paleo croutons recipe provides that delightful salad crunch with no carbs. They are made of spicy, soaked pumpkin seeds, traditionally called pepitas.

Servings 4 cups
Author Sarah Pope MGA



  1. In a large glass bowl, stir salt into the filtered water and add pumpkin seeds and cayenne. Leave uncovered on the kitchen counter for at least 7 hours or overnight.

  2. Drain in a colander and spread wet seeds on cookie sheets. Dry in a warm oven (no more than 150F) for 12 hours or until completely dry. A food dehydrator works well too.

  3. Pepitas keep well in an airtight container in the pantry - even in warm, humid climates like where I live in Florida.

Recipe Notes

Feel free to use sprouted pumpkin seeds as well for even more nutrition! This brand is excellent and what I use.

Sarah, The Healthy Home Economist

Sarah Pope has been a Health and Nutrition Educator since 2002. She serves on the Board of Directors for the Weston A. Price Foundation.

Sarah was awarded Activist of the Year at the International Wise Traditions Conference in 2010.

Sarah earned a Bachelor of Arts (summa cum laude, Phi Beta Kappa) in Economics from Furman University and a Master’s degree in Government (Financial Management) from the University of Pennsylvania.

Mother to three healthy children, blogger, and best-selling author, she writes about the practical application of Traditional Diet and evidence-based wellness within the modern household. Her work has been featured by USA Today, The New York Times, National Review, ABC, NBC, and many others.

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