Just three ingredients are needed in this easy candy recipe that is full of vitamins, minerals, fibre and protein. The pumpkin seeds are sprouted meaning the nutrients are better absorbed by the body.
Pumpkin seeds are high in iron, zinc, magnesium and protein. They have a strong earthy taste that I don’t find palatable on their own but they do work really well in this candy with sweet dates and bitter dark chocolate.
This healthy candy recipe is suitable for vegan (when using dairy-free chocolate), plant-based, paleo, nut-free, grain-free, oil-free, gluten-free and general healthy diets. You can make raw by using a raw chocolate or making your own, more info later.
3 Ingredient Pumpkin Seed Chocolate Candy Video
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This candy would look great with a bit of wheatgrass or barley grass powder added to the pumpkin date mixture. You wouldn’t be able to taste it but would help give a bright vibrant green colour and add even more nutrition.
I did want to add some when making this but decided to keep it as a simple three-ingredient recipe to make it accessible to everyone and not include any obscure ingredients.
Pumpkin seeds taste like they have a lot of good stuff in but I’m the first to admit I don’t like their flavour just on their own. In this pumpkin seed candy recipe you don’t notice the usual strong earthy taste that pumpkin seeds often have.
You can make this with a raw chocolate topping if you prefer just using a mixture of 1/3 cacao with 1/3 sweetener such as maple syrup and 1/3 fat such as cacao butter or coconut oil. This would make the candy totally raw.
In this healthy candy recipe the pumpkin seeds are soaked in order to activate them and easier to digest. This means that your body can absorb more of the vitamins and minerals.
When I first started this recipe I was going to make raw pumpkin seed millionaires shortbread. However as I wanted to use sprouted seeds and make it oil free it was difficult to make something that cut cleanly into squares.
I made several other healthy candy versions that are also nut free and gluten-free and although they tasted great they look like a right mess by the time I’ve chopped them up (photo of this around the 5-minute mark in the video).
By turning this candy upside down you cut the soft layer first before getting hard chocolate. Although sometimes the chocolate does crack at retains it’s shape. If you tried cutting it the other way around the pumpkin mixture would splurge out in a mess.
I’m using an 84% cacao very dark chocolate for this pumpkin candy. This does have some sugar added but only a small amount and it’s quite bitter on its own but with the intense sweetness of the dates, it satisfies a sweet tooth. As mentioned above you can make your own raw chocolate instead or use any other chocolate bar that you like.
You can use any dried fruit you like in place of the dates. Sultanas also work very well but as many people haven’t been keen on them in previous recipes I’ve reverted back to good old dates for this. I just use standard pure pitted dates for this, try to use reasonably soft ones without any added sugar or preservatives but it doesn’t have to be the very expensive medjool.
I couldn’t decide with this recipe if I wanted to decorate the candy the pumpkin seeds. In the end I left naked to emphasise how simple this recipe is and also to not make it obvious that it contains pumpkin seeds as some people, myself included, really don’t like the taste of pumpkin seeds on their own.
A quick 15-minute soak in warm water is sufficient for these but ideally, you’d want to leave for at least an hour or overnight. A pinch of salt in water helps the activation sprouting process.
3-Ingredient Pumpkin Chocolate Candy
Healthy candy full of goodness that's made from just pumpkin seeds, fruit and cacao. Tastes amazing and a great source of plant protein, fibre and vitamins. Perfect healthy snack to keep you full and energised.
- 1 cup / 130g Pumpkin Seeds
- 1 cup / 175g Dates, pitted
- 4.4oz / 125g Chocolate
- Soak the pumpkin seeds in water for an hour or overnight to sprout.
- Rinse and drain the seeds then blend together with the dates until combined.
- You may need to scrape the sides if using a food processor/blender or shake if you are using a small bullet blender.
- Melt the chocolate.
- Line pan with greaseproof paper then tip in the pumpkin date mixture and using your fingers push the edges to make level.
- Pour on the chocolate then tilt to spread to the edges.
- Chill pumpkin seed candy to set then slice.
- Enjoy pumpkin seed sweets within 3 days as the sprouted seeds last this long and always store in the fridge.
- Let me know what you think about this healthy pumpkin seed recipe in the comments on social media @nestandglow.
Equipment: Blender/food processor, bowl, 8″ dish, greaseproof/parchment paper
Links maybe affiliated, meaning I earn a commission from purchases but at no extra cost to yourself.
Amount Per ServingCalories 109Total Fat 4gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 2gCholesterol 2mgSodium 8mgCarbohydrates 17gFiber 3gSugar 11gProtein 2g
Pumpkin seeds are one of the healthiest foods to choose as long as they’re raw and not toasted. Heating these seeds destroys much of the nutrition.
One ounce / 28 grams contains about 1/3 of an adults RDA for phosphorus, manganese, magnesium and 1/5 RDA of iron, zinc and copper. Pumpkin seeds are also high in antioxidants and these help to protect cells and reduce inflammation.
34 thoughts on “3 Ingredient Pumpkin Seed Chocolate Candy”
Love this so much! Pumpkin seeds are so good for you and before this recipe I never really did much apart from just put them in salads. So tasty and all that good stuff makes me feel great!
Thanks that’s lovely to hear! Pumpkin seeds sure do have lots of health benefits
Just made this recipe using the directions for making homemade chocolate as well. This came out soooo yummy!!! I love it and my husband does as well. Thank you for the recipe!
Can these be frozen? I don’t think I should eat all of these in three days by myself.
Yes I think that would work, but freeze as soon as made. Although I manage to eat this many myself, whoops!
What is the macro count for each piece?
Hi there, the recipes formatted so it can be imported into counters if you’re into that kind of thing 🙂
Would love to the nutrition values…carbs, fiber, sugar
the pumpkin seeds calories is 285, the dates is 414 and if using dark chocolate thats 682 (calculate the chocolate you use) for a total of 1381 calories divided by 16 bars is
86.31calories per bar
Google is your friend
Good! Rich, textured and sophisticated.
Thanks so nice to hear you liked them 🙂
I’ve never soaked anything. Can I grind the pumpkin seeds a bit, not into powder, before I soak them? Thanks.
Hi, just soak them whole for this – have a look at the video
Thank you. Making ours over the weekend. Super excited!
This is sooooooooooogood. I made some 2x already.. I could just eat the whole thing at once……lol. Thank u so much for sharing.
Amazing! So nice to hear 😀
I do not see any video… i would like to try but i cannot see any video demonstration… if you care to tell me, i am afraid that i might not be able to come in or rather do not know how to come in here… are you allowed to write to me in email… ***@yahoo.com or my FB Janice See Lee Chin… thank you so much… i love to try to make these..
Scroll near the top, there’s a video and three links to different versions on youtube 🙂
LOVE these. I made them for my son for school (thrilled that they are simple and nut free!), however I managed to eat most of them myself because they are so delicious! I do have one question: I am trying to help someone who is struggling with diabetes and cholesterol. She misses candy, and I think this could be a wonderful option for her. Do you have any suggestions for something less sugary to replace the dates?
Hi there, glad you like them! I would maybe just reduce the amount of dried fruit. Difficult to get the sweetness and be healthy without sugar
can you use a small blender like the one when making a cake, I don’t have a bullet blender
or the one that you are using
It’s difficult with a small blender with recipes like this as they are designed for high liquid stuff like soups. I really think you need a bullet or similar or food processor to make this.
I made these tonight and they are sooo good! I didn’t think they would taste this good if I’m being honest! The only difference is that my husband bought sprouted pumpkin seeds, but they are dried. Wasn’t sure if it would be moist enough to stick together in he food processor, so I added a couple squirts or date syrup. They turned out fabulous! Thank you!
Amazing to hear! Thanks for sharing 😀
Would you know the grams of protein for this recipe?
These look yummy..just need 2 know what kind of chocolate u used..
Hi there, I used a very dark 84% cacao chocolate for this. But use whatever you like – it will still work.
All the recipes look great. Can’t wait to try!!! I am a new vegan. Things like these make me very excited about veganism and life in general :))))))) THANKS A LOT!
Please never stop – your work is much appreciated!!!!!!
Thanks so much, you’re too kind 😀
These are amazing. I mix pumpkin seeds with other seeds and nuts like sunflower seeds and walnuts. I haven’t tried all pumpkin yet. So good. Thank you!
Amazing, thanks so much for sharing
Great recipe. Tried it today and came out well.
I’m wondering if this could also be done using coco powder instead of melting chocolate. In the past ive tried mixing coco powder, few tablespoons of water and dates. The water helps the blender to mix everything without sticking to the sides, however it does not solidify like a chocolate but becomes a paste like nutella consistency.
Can I use roasted, salted pumpkin seeds? If so, should I soak them?
Made these and love them….only slight problem, my pumpkin seeds part is quite moist, yours don’t look as soggy as mine! Wondering if I should have dried the pumpkin seeds before grinding, or maybe even not soaked them at all? ….glen