Seed Pâté

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 hummus), spread on a 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

3.86 from 7 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
If you make this recipe, I'd love to see it - tag it #101cookbooks on Instagram!

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Recipe Rating


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.

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