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


Recipe Summary

1 hr 5 mins
10 mins


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

about 2 tablespoons
107 calories; protein 5.1g; carbohydrates 2.6g; dietary fiber 1g; sugars 1g; fat 9.4g; saturated fat 2.3g; cholesterol 3.8mg; vitamin a iu 47.2IU; vitamin c 0.3mg; folate 9.5mcg; calcium 8.8mg; iron 1.4mg; magnesium 95.8mg; potassium 134.6mg; sodium 41.1mg; added sugar 1g.

2 fat