Fructose Free Dill & Pumpkin Seed Sauce
This vibrant, herb-forward sauce is the kind of thing that makes a simple piece of grilled fish or a bowl of roasted vegetables feel genuinely special. Toasting the pumpkin seeds first is a small step that pays off big, adding a warm, nutty depth that anchors all that bright, grassy dill. Managing fructose intake often means scrutinizing condiments and sauces, which are notorious for hiding high-fructose sweeteners, onion-heavy bases, or fruit-derived ingredients — none of which have any place here. Every ingredient in this blend is straightforward: seeds, fresh herbs, lemon juice, garlic, olive oil, and a pinch of seasoning. The result is a creamy, pourable sauce that comes together in under ten minutes and keeps in the fridge for a few days, making it easy to have something flavorful on hand all week. Drizzle it over grain bowls, spoon it onto chicken, or use it as a dipping sauce — it's endlessly versatile without ever straying from its clean, simple ingredient list.
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Learn more →Ingredients
6 servings
- ½ cup raw pumpkin seeds (pepitas)
- 1 cup fresh dill, loosely packed
- 2 tbsp fresh parsley, roughly chopped
- 2 tbsp fresh lemon juice (from about 1 lemon)
- 1 small clove garlic, peeled
- 3 tbsp extra virgin olive oil
- 3–4 tbsp water, plus more as needed
- ¼ tsp sea salt, or to taste
- ⅛ tsp black pepper, or to taste
- ¼ tsp ground cumin (optional)
Instructions
- 1
Heat a small dry skillet over medium heat. Add the pumpkin seeds and toast, stirring frequently, until they begin to pop and turn lightly golden, about 3–4 minutes. Watch closely, as they can brown quickly. Transfer to a plate and let cool for 2 minutes.
- 2
Add the toasted pumpkin seeds, fresh dill, parsley, lemon juice, garlic, olive oil, 3 tbsp water, salt, pepper, and cumin (if using) to a blender or food processor.
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