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

Source: Diabetic Living Magazine


Recipe Summary

20 mins
40 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 325 degrees F. Line a baking sheet with parchment paper or foil; lightly coat paper or foil with nonstick cooking spray. Set aside.

  • In a medium bowl, combine egg white, sugar, oil, lemon peel, kosher salt, cinnamon, nutmeg, allspice, chili powder, cayenne pepper, and 1/4 teaspoon ground black pepper; whisk until egg white is frothy and sugar is nearly dissolved. Add pumpkin seeds; toss gently to coat.

  • 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(R) Granular, or Sweet'N Low(R); 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 Facts

1 cup
71 calories; protein 3.6g; carbohydrates 1.5g; dietary fiber 0.7g; sugars 0.3g; fat 6.2g; saturated fat 1g; vitamin c 0.3mg; folate 6.7mcg; calcium 6.1mg; iron 1mg; magnesium 68.4mg; potassium 97mg; sodium 23.9mg.

1 Fat