Seed Pâté

Make this seed pâté when you want something in your refrigerator that can easily assimilate into just about any snack or meal. The base is made of seeds that have been soaked for a stretch and then blended into a creamy, full-bodied puree. In this instance I've worked in fresh herbs and garlic, but it's not hard to imagine many different ways to approach the base. Finish seed pate with a bit of miso - for flavor, seasoning, and easy nutritional boost.

Seed Pâté

Make this seed pâté when you want something in your refrigerator that can easily assimilate into just about any snack or meal. It's one of those things that can cozy up to chilaquiles, be slathered on a quesadilla, dolloped on a yoga bowl, enjoyed alongside (or in place of a bean dip), spread on get what I'm saying.
Seed Pate
The base is made of seeds that have been soaked for a stretch and then blended into a creamy, full-bodied puree. In this instance I've worked in fresh herbs and garlic, but it's not hard to imagine many different ways to approach the base. I like to finish seed pate with a bit of miso - for flavor, seasoning, and easy nutritional boost.

Seed PateSeed Pate

It also satisfies by the spoonful - for example, as a seed-based alternative to almond butter.

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Seed Pate

4.45 from 9 votes

  • 1/2 cup raw sunflower seeds
  • 1 1/2 cups raw pumpkin seeds
  • 4 cups filtered water, for soaking
  • 1/3 cup olive oil
  • 1 medium garlic clove
  • 4 sprigs of thyme or oregano
  • 4 sprigs fresh dill
  • 2 tablespoons miso, preferably a chunky, hearty miso (country, chickpea, etc.)
  • 3 tablespoons fresh lemon juice
  • 1/3 - 2/3 cups nut milk or water
  • fine grain salt to taste
  1. Cover the seeds with 4 cups of water and soak for 4-6 hours, or, preferably, overnight. Strain the seeds, rinse well under running water. Drain well and place in a blender along with the olive oil, garlic, herbs, miso, lemon juice, 1/3 cup of the nut milk. 

  2. Blend until smooth, thinning with more nut milk or water if needed. Taste and adjust with a few pinches of salt, and more lemon juice if needed.


Makes about 2 cups.

Prep Time
5 mins
Total Time
5 mins
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Hi, I’m hoping this time my question gets posted and answered – I’m wondering what the role of that quantity of olive oil is? Wondering if reducing to 2 tbsp would alter it too much? The seeds should bring plenty of oil, no?


    Give it a try – I think you’ll be fine. You can always thin it out a bit with another ingredient if needed.

    Heidi Swanson

I love this idea! I am going to make it today. And grating hard boiled eggs on a box grater. I had never thought of that in all my years of cooking. You are so clever! Thank you!


Just had some of this on sourdough toast with garlic broccoli on top– outstanding!!5 stars


    Thanks Amanda!

    Heidi Swanson

Wow! This sounds amazing! Would cilantro be a good substitute for the dill here? I have masses growing in my veggie beds right now and one member of the family is dill-averse.5 stars


    Hi Niv – Yeah – absolutely go for it!

    Heidi Swanson

Love this recipe! Wondering your thoughts on making this with sprouted seeds? I think it would add to the nutritional value.5 stars


Thank you for this recipe! In addition to adding a delicious new staple to my routine, I think you may have just solved a mystery for me. I’ve fallen in love with the sunflower seed based filling in the (vegan) tomato & kale tart at ‘Back to Eden’ in Portland, OR. Not living on that coast at present, I’ve resolved to experiment with recipes for a similar filling. Do you think this pate would hold up to being baked in a pastry shell, or might you have any advice about how to make this work well? And Heidi, if you find yourself in Portland (as I’m sure you must) please try this tart! It is simple but perfectly satisfying. I wish I could be there to treat you to it, and to thank you for all of the recipes I’ve learned from you over the years.


I had a lot of trouble with air pockets in my blander. Any recommendations?


This is excellent! Instead of nut milk, I used white wine so those with nut allergies could enjoy it too. Thanks for the inspiration.


Made this last night – it’s even more yummy this morning. This was my first introduction to a seed pate – I do believe I am hooked! Thank you!


Thanks so much for the great looking recipe, very excited to try it. I’m wondering if you think substituting tahini for miso would work? I realize it changes the recipe significantly, but I’d love to take this in a middle eastern direction and I figure both miso and tahini are quite unctuous, albeit in different ways.

HS: Certainly give it a try Jesse!

Jesse G

Great idea to add miso, I can’t wait to give this a try, seeds are soaking ready for later, and so versatile too! Thanks!

Susannah (Lemon and Coconut)

Stunning, as per usual. Excited to give it a go.

Heather Wischmann

You always do such interesting and wonderful things with whole foods. This is a simply gorgeous pate.

kristie {birch and wild}

I would never have thought of that but it looks delicious. Will definitely be trying it. Made thinner, it could even be a fabulous salad dressing 🙂

Leo Sigh

I made a half batch of this and enjoyed it over a few days with soft-boiled eggs, as a bed under grated beet salad, with toast, etc. – but it found its true calling as an emulsifying agent for green gazpacho (based very loosely on the recipe in Plenty), where I used some in place of the usual bread and nuts. I am not sensitive to those ingredients myself, but for the record, this was a crazy delicious GF/nut-free creamy gazpacho. Probably I could also have left out the yogurt in the recipe and made it vegan with no sacrifice of flavor or texture. Yum, thanks!


I recently stocked up on raw nuts and seeds at Whole Foods. The nuts I use quite regularly but I always fear for the lone seeds left to rest in the cupboard. This looks like the perfect way by which to incorporate them. Many thanks!

Elizabeth Breyer

I also wanted to know what you meant by “nut milk”.
Thanks much, seeds are soaking now!


just made this and all i can say is…..wowwwww….soooo yummy. thank you so much Heidi. you are a kitchen-magician! 🙂


Beautiful! One question. Are the pumpkin seeds hulled?

HS: Yes Kathleen – hulled…

Kathleen Keys

This looks amazing…and like so many of your inspired creations, simple, easy, and meant to be! Question – I’m feeling a food processor would work even better than a blender. Your thoughts?

HS: You could certainly give it a try – I feel like the blender might get things a bit smoother, but this is the sort of thing that is completely personal preference.


Gorgeous idea. Seeds and miso make an excellent combination – brilliant!

Food from Michelle's kitchen

I am fascinated by this recipe. I love seeds and I try to use them in many dishes. Thank you for creating something so simply yet somewhat unusual. Can’t wait to try it. I’m going to soak my seeds right now. Cheers! TwoFoodNuts!


I recently tried an almond pate that was similar to this and it was fantastic! Can’t wait to try this one!

Sarah from Soymilk + Honey

You have marketed this pate really well. I would not have imagined it to be so versatile, but now I’m sold. Love both the dill and miso in it!

Katie @ Whole Nourishment

Can’t wait to try this. Quick question. By “nut milk” do you mean the soaking liquid… Or…? Thanks!


This sounds like it needs to be a staple in the fridge at all times! yum!

Dani | salt sugar and i

I recently ate the most delicious pumpkin seed pesto served with warm local goat cheese at Phoenix Table & Bar in Stowe, Vermont. This beautiful seed pate reminds me of it, yum and so good for you!

Jen @ sweetgreenkitchen

This is brilliant! I’ve soaked and pureed sunflower seeds for other sauces/spreads, but never thought to include pepitas and make it into a sort of hummus – love love love

Jessie Snyder | Faring Well

Lovely recipe and pictures, thank you! What’s the advantage of soaking the seeds? I wonder if it’s textural, nutritional or both. Or something else?

HS: Hi Nan – the soaking has quite an impact on both the texture and the nutritional benefits.


Va-va-voom! This looks and sounds fantastic! I love the addition of miso for a different flavour 🙂 Delicious ^ ^

Jules @ WolfItDown

What a creative idea!! I saw a lot of pate in France but couldn’t bring myself to eat it knowing where it came from. I absolutely love this plant-based version 🙂

Sarah | Well and Full

I love this idea so much Heidi and the idea that it would work with so many different uses. Beautiful images!

Katie | Healthy Seasonal Recipes

That looks so lovely and fresh! I can’t wait to try it out with the variety of herbs growing in my garden. As always, beautiful photos, Heidi!

Stephanie | mind your plants

I never met a seed I didn’t like. Can’t wait to try this awesome recipe!

Amy @ Parsley In My Teeth

Right up my alley! Must make.


That looks delish! Beautiful photos as always.

Mary Frances

The color reminds me of green olive tapenade. Stunning.
I need to try this asap!


Don’t eat soy…..any substitute suggestions ?

HS: Hi Ruthie – you can seek out a non-soy miso. I like chickpea miso quite a lot, and find it at different natural foods stores….


Yeah, this would definitely be delicious on a number of meals! I really like the miso in there!!

Katrina @ Warm Vanilla Sugar

I love the little moat around your seed pate! What stunning visual presentation. And it’s chock-full of good-for-you ingredients. Pumpkin seeds in particular make me weak in the knees. Love how versatile it is as well.

Laura ~RYG

This looks wonderful! I’ve always loved of playing with my hummus recipe for this type of thing but I’ve rarely used seeds! Brilliant!

Just pre-ordered your new book, Heidi. Can’t wait to see it! Congratulations!


Aren’t seed pâtés gorgeous ? They’re packed with protein and omega oils and can be assimilated into a raw food diet. I like your choice of herbs, too, and the miso is inspired! I make my Sunflower Herb Pâté with quite a bit more lemon juice and no nut milk and get a great result. Will try your recipe next time as I’m intrigued by the addition of the nut milk. Thanks for sharing. P.S. Beautiful photos !

Madame Thermomix

This recipe appears to be definition to the word “wholesome” 🙂 I’m sure it would be awesome on some whole grain toast or crostini 🙂

Maikki // Maikin mokomin

I can already imagine this seed pâté on a tartine, it’s going to be lovely for sure! I love your herb choices as well and the addition of miso will definitely give it the added nutritional kick.

Jennifer @ Delicious

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