Roasted Pumpkin Seeds
Step 0
Crispy roasted pumpkin seeds with a simple salt finish. Egg white is the trick that helps seasoning cling evenly, so every bite tastes intentional. Drying the seeds well is what separates crunchy from chewy.
Step 1
Ingredients for roasted pumpkin seeds
- Pumpkin or Squash Seeds, Unshelled, Unsalted 2 cup, whole pieces (128.0 g)
- Raw Egg, White 1 large (33.4 g)
- Salt 1 tsp (6.1 g)
Tip: If your seeds still have lots of pumpkin string attached, soak them in water for a minute, then rub gently and drain well.
Step 2
How to roast pumpkin seeds
- Rinse and drain. Separate seeds from the pumpkin strings, rinse in a colander, and drain thoroughly.
- Dry like you mean it. Pat dry, then spread out and air-dry for 10 to 15 min. Less surface water means better crunch.
- Preheat and prep. Heat the oven to 150°C (or 300°F). Line a tray if you want easy cleanup.
- Foam the egg white. Whisk the egg white until frothy. Toss seeds with the egg white, then toss with salt so it sticks evenly.
- Roast and stir. Spread in one layer. Roast for 30 to 40 min, stirring every 10 min, until lightly browned and dry.
- Cool to crisp. Cool on the tray for 10 min. They firm up as they cool.
Storage: Store airtight up to 5 days. Re-crisp in a hot oven for 5 min if needed.
Step 3
Health-oriented chef cues
- Energy density: At 351.8 kcal per 100 g, seeds are potent. If you are cutting, portion into a small bowl first.
- Fiber + protein: Per 100 g you get 14.1 g fiber and 16.3 g protein, a strong satiety combo when the portion is controlled.
- Fat profile: Mostly unsaturated fat (4.6 g mono + 6.8 g poly per 100 g), which generally beats many ultra-processed snack fats.
- Salt awareness: This version lands at 3.6 g salt per 100 g. If blood pressure is a concern, reduce salt, but nutrition values will change.
- Technique over oil: Egg white helps seasoning stick with minimal extra calories compared with oil-heavy coatings.
Note: If you change the ingredient amounts (especially salt), the nutrition values shown in the post will no longer be exact.
Nutrition facts and macros
Macros & Calories
per 100 g
Calories
351.8 kcal
- Saturates: 2.9 g
- Sugars: 2.0 g
- Fiber: 14.1 g
- Salt: 3.6 g
See full macronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Energy | 1473 kJ / 351.8 kcal | |
| Fat | 14.8 g | |
| Saturated | 2.9 g | |
| Monounsaturated | 4.6 g | |
| Polyunsaturated | 6.8 g | |
| Carbohydrate | 27.5 g | |
| Sugars | 2.0 g | |
| Starch | 22.6 g | |
| Fiber | 14.1 g | |
| Protein | 16.3 g | |
| Salt | 3.6 g |
Carbohydrates breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Total Carbs | 27.5 g | |
| Fiber | 14.1 g | |
| Starch | 22.6 g | |
| Sugars | 2.0 g | |
| Added Sugars | - | |
| Sugar Alcohol | - | |
| Net Carbs | 13.4 g |
Fat (lipids) breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Fat | 14.8 g | |
| Monounsaturated | 4.6 g | |
| Polyunsaturated | 6.8 g | |
| Saturated | 2.9 g | |
| Trans-Fats | - | |
| Cholesterol | - |
Protein breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Protein | 16.3 g |
Key Micronutrients
top 15 by % RI, per 100 g
See full micronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| B1 (Thiamine) | 0.03 mg | |
| B2 (Riboflavin) | 0.12 mg | |
| B3 (Niacin) | 0.24 mg | |
| B5 (Pantothenic Acid) | 0.08 mg | |
| B6 (Pyridoxine) | 0.03 mg | |
| Vitamin B12 | 0.02 µg | |
| Choline | 13.36 mg | |
| Folate | 7.68 µg | |
| Vitamin A | 2.36 µg | |
| Vitamin C | 0.23 mg | |
| Vitamin D | 0.00 IU (≈0.00 µg) | |
| Vitamin E | 3.52 mg | |
| Vitamin K | 1.38 µg | |
| Calcium | 45.25 mg | |
| Copper | 0.53 mg | |
| Iron | 2.55 mg | |
| Magnesium | 202.43 mg | |
| Manganese | 0.38 mg | |
| Phosphorus | 73.30 mg | |
| Potassium | 734.93 mg | |
| Selenium | 7.85 µg | |
| Sodium | 1452.49 mg | |
| Zinc | 7.88 mg |
Step-by-step instructions
Step 1: Clean and dry
Rinse the seeds well, drain, pat dry, then air-dry for 10 to 15 min.
Step 2: Coat and season
Whisk 1 large (33.4 g) egg white until frothy, toss with 128.0 g seeds, then add 1 tsp (6.1 g) salt and toss again.
Step 3: Roast
Roast at 150°C for 30 to 40 min, stirring every 10 min, until browned and dry. Cool to crisp.
Roasted pumpkin seeds FAQs
- Why use egg white?
- It helps salt stick evenly without needing added oil.
- Why are my seeds chewy?
- They were either not dried enough before roasting, or they needed more oven time. Dryness is the crunch lever.
- Can I reduce the salt?
- Yes, but the nutrition values in this post will no longer match exactly.
- How do I re-crisp leftovers?
- Spread on a tray and heat for 5 min in a hot oven, then cool.
