Toasted Pumpkin Seeds

Toasted Pumpkin Seeds

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From: Diabetic Living Magazine

Toasted pumpkin seeds are flavored with a touch of sugar, lemon peel, cinnamon, nutmeg, and cayenne pepper for a sweet and savory autumn treat.

Ingredients 12 servings

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Original recipe yields 12 servings
Nutrition per serving may change if servings are adjusted.
  • 1 egg white
  • 2 tablespoons sugar or sugar substitute-sugar blend equivalent (see Tips)
  • 1 tablespoon canola oil
  • 1 teaspoon finely shredded lemon peel
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon ground allspice
  • ¼ teaspoon chili powder
  • ¼ teaspoon cayenne pepper
  • 2 cups unsalted pumpkin seeds (pepitas)


  • Prep

  • Ready In

  1. Preheat oven to 325°F. Line a baking sheet with parchment paper or foil; lightly coat paper or foil with nonstick cooking spray. Set aside.
  2. In a medium bowl, combine egg white, sugar, oil, lemon peel, kosher salt, cinnamon, nutmeg, allspice, chili powder, cayenne pepper, and ¼ teaspoon ground black pepper; whisk until egg white is frothy and sugar is nearly dissolved. Add pumpkin seeds; toss gently to coat.
  3. Spread pumpkin seeds evenly on the prepared baking sheet. Bake for 20 to 25 minutes or until pumpkin seeds are dry and crisp. Cool completely; break into pieces.
  • Tips: For a sugar substitute, choose from Splenda® Granular, or Sweet'N Low®; bulk or packets. Follow package directions to use amount equivalent to 2 tablespoons sugar. Nutrition analysis: same as above except: 69 calories, 2 g carbohydrate, 0 g sugar
  • Test Kitchen Tip: Keep some of these crunchy seeds on hand to use as a topper for salads.
  • Make Ahead Tip: Prepare as directed. Place in an airtight storage container. Cover; seal. Store at room temperature for up to 2 weeks.

Nutrition information

  • Serving size: 1 cup
  • Per serving: 71 calories; 6 g fat(1 g sat); 1 g fiber; 1 g carbohydrates; 4 g protein; 7 mcg folate; 0 cholesterol; 0 g sugars; 0 mg vitamin C; 6 mg calcium; 1 mg iron; 24 mg sodium; 97 mg potassium
  • Carbohydrate Servings: 0
  • Exchanges: 1 Fat

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