Pumpkin Seeds with Everything Bagel Seasoning

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1 Review

Everything bagel spices give these roasted pumpkin seeds an extra hit of flavor that's delicious any time of day.

Carolyn Casner

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Prep Time:

10 mins

Additional Time:

50 mins

Total Time:

1 hr

Servings:

Yield:

2 cups

Nutrition Profile:

Low-Carb Nut-Free Dairy-Free Low-Fat Soy-Free High-Fiber Vegetarian Gluten-Free Low-Calorie

Jump to Nutrition Facts

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Ingredients

2 cups pumpkin seeds
1 teaspoon dried minced garlic
1 teaspoon dried minced onion
1 teaspoon poppy seeds
1 teaspoon sesame seeds
1 teaspoon salt
½ teaspoon ground pepper
1 egg white, beaten until frothy

Directions

Preheat oven to 300 degrees F.
Spread pumpkin seeds on a large rimmed baking sheet in an even layer. Bake, stirring once, until lightly toasted, about 40 minutes.
Meanwhile, combine dried garlic, dried onion, poppy seeds, sesame seeds, salt and pepper in a small bowl. Remove the pumpkin seeds from the oven and carefully transfer to a medium bowl. Pour egg white over the pumpkin seeds and stir to coat. Sprinkle the garlic mixture over the pumpkin seeds; stir to coat. Return the pumpkin seeds to the baking sheet and spread in an even layer. Bake until lightly browned, 10 to 15 minutes more. Cool completely before serving.

Tips

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

Originally appeared: EatingWell.com, October 2017

Nutrition Facts (per serving)

80	Calories
4g	Fat
9g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1/4 cup
Calories 80
% Daily Value *
Total Carbohydrate 9g	3%
Dietary Fiber 3g	11%
Total Sugars 0g
Protein 4g	7%
Total Fat 4g	4%
Saturated Fat 1g	3%
Vitamin A 11IU	0%
Vitamin C 0mg	0%
Folate 3mcg	1%
Sodium 301mg	13%
Calcium 19mg	1%
Iron 1mg	4%
Magnesium 46mg	11%
Potassium 167mg	4%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Pumpkin Seeds with Everything Bagel Seasoning

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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