Medically reviewed by Amy Gorin, MS, RDN
When it comes to healthy seeds for weight loss, you have a lot of options. Learn about pumpkin seeds, hemp seeds and hearts, pumpkin seeds, and more.
Looking for foods to help you lose weight? Are you eating vegetarian or vegan? If you want to know more about weight-loss seeds, including hulled hemp seeds and lotus seeds, take a look at this list. Also learn about the many other health benefits that these seeds provide.
Small yet powerful, seeds offer a filling combo of protein, fiber, and healthy fats. Stock up on these tasty varieties, store them to maximize freshness, and enjoy often! These super seeds are nourishing and delicious.
Pumpkin Seeds for Weight Loss
Also known as pepitas, these in-season, chewy green seeds have a lightly sweet, nutty taste. Per Tablespoon, they offer about 14% of your daily phosphorus need—this mineral works with calcium to build strong bones and teeth.
Pumpkin seeds are especially good in a mole sauce or as a topping for a Greek yogurt parfait, smoothie bowl, or soup. You can also make pumpkin soup with the seeds.
Make Pumpkin Soup!
In a pot, bring 3 cups broth, 2 cups pumpkin purée, ½ cup chopped onion, and 1 clove minced garlic to a boil; reduce heat to low and simmer, 30 minutes. Purée with an immersion blender; simmer, 30 minutes. Top with roasted pumpkin seeds; serve.
Then see 40-plus kitchen gadgets for healthy eating.
Sesame Seeds for Weight Loss
Sesame seeds have a rich, nutty taste and delicate crunch, and come in brown (unhulled), black, white, and red hues. Per Tablespoon, hulled hemp seeds contain almost 4 grams of heart-healthy mono- and polyunsaturated fats and only a little saturated fat.
The seeds are especially good as a finishing touch in stir-fries or as a crunchy coating for mushrooms, tofu, or chicken. You can use sesame seeds to make sesame-mushroom bites, too!
Make Sesame-Breaded Mushrooms!
In a pan over medium heat, sauté mushroom slices in a thin layer of broth until liquid is mostly absorbed. Dip mushrooms in egg, then coat with a mixture of sesame seeds, bread crumbs, garlic powder, and Italian seasoning. Bake at 425° on a greased cookie sheet, flipping once, until cooked through, 6–9 minutes. Serve with honey mustard.
Next, get a list of the best healthy foods to eat every day.
Hemp Seeds for Weight Loss
Ever thought about eating hemp hearts for weight loss? Sometimes called hemp hearts, these cream-colored seeds have a subtle crunch and nutty taste, and they contain all nine of the essential amino acids we need to build muscle.
Hemp seeds taste delicious mixed into a salad or muffin recipe, or as an ice-cream topping.
Make a Hemp-Banana-Blueberry Smoothie!
Blend hemp seeds with plain kefir, frozen banana, frozen blueberries, almond butter, and cinnamon.
Next, see six high-protein breakfasts that dietitians love.
Lotus Seeds for Weight Loss
These may very well be the new "it" seed! Dried lotus seeds are growing in popularity, and for good reason: An ounce provides about 10% of your daily protein need, plus 8 percent of your daily potassium.
How to Prepare and Store Seeds
Wondering how to prep and store? Use these tips to get the best taste from seeds. FYI that seeds can be a great help with plant-based weight loss!
When shopping for healthy seeds to eat, you may want to hit the bulk section if you need only a small quantity. After all, seeds go rancid quickly due to their oils. For larger quantities, pre-packaged tends to be a better deal. See the ways dietitians save money on groceries.
Cold temperatures help keep seeds fresh longer. Store in a sealed bag in the fridge for up to six months or in the freezer for up to a year.
Roast seeds to improve flavor: Preheat oven to 350°. Place seeds on rimmed cookie sheet in a single layer and bake until golden, stirring occasionally, 5–10 minutes.
By the way, other healthy seeds include flax seeds, chia seeds, and sunflower seeds. All of these seeds are beneficial for healthy digestion, as they are great sources of fiber. Additionally, eating proper amounts of fiber can help prevent certain chronic diseases.
This blog post was updated in June 2020. A version of this article originally appeared on YogaJournal.com.
Find this post helpful? At no additional cost to you, support the maintenance of running this site by using my Amazon affiliate links to shop. Thank you!
What are your favorite seeds to eat for weight loss? How do you incorporate them into recipes you love? What are your favorite foods to include on a weight-loss diet? What are your top tips for burning fat and losing weight?
Want to go shopping with a dietitian? Here's your chance! I just opened up my very own storefront, full of my fave tip sheets, cookbooks, kitchen products, and more! Check it out!