This healthful snack takes advantage of the pumpkin seeds you scoop out of your jack-o'-lantern or cooking pumpkin. We had the best results when we first roasted the seeds until lightly toasted and then tossed them with egg white, which makes the seasonings stick, and cinnamon sugar. Source:, September 2018

Carolyn Casner


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 300 degrees F.

  • Spread pumpkin seeds in an even layer on a large rimmed baking sheet. Bake, stirring once, until lightly toasted, about 40 minutes.

  • Meanwhile, combine sugar, cinnamon and salt in a small bowl. Remove the pumpkin seeds from the oven and carefully transfer to a medium bowl. Pour egg white and butter over the seeds and stir to coat. Sprinkle the sugar mixture over the pumpkin seeds and stir to coat. Return to the baking sheet and spread in an even layer. Bake until lightly browned, 10 to 20 minutes. Cool completely before serving.


Tip: Learn how to clean and prepare pumpkin seeds before roasting, here.

To make ahead: Store in an airtight container for up to 3 days.

Nutrition Facts

107 calories; total fat 9.4g 14% DV; saturated fat 2.3g; cholesterol 4mg 1% DV; sodium 41mg 2% DV; potassium 135mg 4% DV; carbohydrates 2.6g 1% DV; fiber 1g 4% DV; sugar 1g; protein 5.1g 10% DV; exchange other carbs; vitamin a iu 47IU; vitamin cmg; folate 9mcg; calcium 9mg; iron 1mg; magnesium 96mg; thiaminmg; added sugar 1g.