Go Back
Pumpkin Seed Poppers from "Plant-Powered Families" bonus ebook!

Pumpkin Seed Poppers

Like other vegan meatballs, these are fabulous served up on pasta with a favorite marinara sauce. The flavors might remind you of pizza, so also try serving in a "vegan meatball sandwich"! Leftovers also excellent mashed for a sandwich filling or served up in a salad bowl.
Course Main Course


  • 1 cup precooked/cooled brown rice or 1 cup, packed, precooked/cooled quinoa, see note
  • 1 cup roasted pumpkin seeds see note
  • 1/2 cup packed roasted red peppers (can use jarred, just drain)
  • 1 tbsp tomato paste
  • 1/4 - 1/3 cup green onions
  • 1 1/2 tbsp balsamic vinegar
  • 1 medium clove garlic
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 3/4 tsp sea salt
  • 1/2 tsp blackstrap molasses
  • 1/2 cup rolled oats
  • 2 tbsp pumpkin seeds to pulse in, optional


  • In a food processor, add all ingredients except oats and 2 tbsp pumpkin seeds. Puree until well combined, scraping down the bowl as needed. en add oats and pulse through several times to incorporate. Add the pumpkin seeds, and pulse in again, just to slightly incorporate but keep some texture. If possible, refrigerate for about hour. When ready to bake, preheat oven to 375°F. Take scoops of mixture (about 1–1 tbsp), and place on a baking sheet lined with parchment paper. Bake for 17–20 minutes, until golden on just rm to the touch (do not over-bake, they will dry out). Remove, and serve with pasta and tomato sauce, or with baked potatoes. Makes 18–20 balls, serving 4-5.


  • Note: You can toast up the pumpkin seeds yourself, or purchase them roasted. To roast yourself, use raw pumpkin seeds and place on a baking sheet lined with parchment paper. Bake at 400 degrees for about 7-9 minutes, stirring once and watching closely - they turn from golden to burned quickly. If using store-bought, many brands are salted when roasted. If so, reduce the salt in the ingredients to a rounded 1/4 teaspoon.
  • Note: Brown rice is naturally more sticky so helps hold the mixture together. Quinoa can be used if you aren't able to use the brown rice. Process a little more using quinoa to assist forming the balls.
  • Idea: Try forming patties with this mixture for burgers.
  • Serving Suggestions: Make the balls a little smaller, bake for a few minutes less, and use as mini-bites to top salads and soups.