Pumpkin Seeds — Recipe 11 of 60
Pumpkin Seed & Yogurt Morning Bowl
A quick, no-cook breakfast bowl built around the impressive nutritional profile of pumpkin seeds. Crunchy, creamy and naturally sweet — ready in 5 minutes and powerful enough to fuel your entire morning.
Nutrients (per serving)
- Calories
- ~380kcal
- Protein
- ~20g
- Carbs
- ~38g
- Fat
- ~16g
Ingredients
What you need
- 013 tbsp pumpkin seeds
- 02150g plain yogurt (Greek or regular)
- 0340g rolled oats (raw or lightly toasted)
- 041 tbsp black chia seeds
- 051 tsp honey or maple syrup
- 061 small banana or handful of fresh mango
- 071 pinch of cinnamon
Instructions
How to make it
- 01
If toasting the oats, dry toast them in a pan over medium heat for 3–4 minutes until golden and fragrant. Set aside to cool.
- 02
Spoon yogurt into a bowl as the base.
- 03
Add oats on top of the yogurt.
- 04
Scatter pumpkin seeds and chia seeds generously over the top.
- 05
Add sliced banana or fresh mango.
- 06
Drizzle with honey, sprinkle cinnamon and serve immediately.
The science
Why it's good for you
Pumpkin seeds are one of the most nutrient-dense seeds available — just 3 tablespoons deliver meaningful amounts of magnesium, zinc, iron and healthy fats. Magnesium supports muscle function and sleep quality, while zinc is critical for immune health and testosterone production. Combined with the probiotics in yogurt and the fiber from oats and chia seeds, this bowl supports digestion, immunity and sustained energy all at once.