Savory Pumpkin Seed and Rye Granola

Very Healthy
Health score
77%
Savory Pumpkin Seed and Rye Granola
40 min.
4
764kcal

Suggestions


Start your day on a deliciously healthy note with our Savory Pumpkin Seed and Rye Granola! This unique twist on traditional granola combines the nutty flavors of hulled pumpkin seeds, also known as pepitas, with the wholesome goodness of rolled rye flakes. Perfect for breakfast, brunch, or a quick morning meal, this granola is not only satisfying but also packed with nutrients.

With a health score of 77, this recipe is designed for those who want to indulge without the guilt. The addition of brown mustard seeds and freshly ground black pepper gives it a savory kick, while the grated Parmesan cheese adds a delightful richness. Each bite is a perfect balance of crunchy texture and bold flavors, making it a standout choice for anyone looking to elevate their breakfast routine.

Ready in just 40 minutes, this granola is easy to prepare and can be stored for up to two weeks, ensuring you have a healthy snack on hand whenever you need it. Whether you enjoy it on its own, with yogurt, or as a topping for your favorite smoothie bowl, this Savory Pumpkin Seed and Rye Granola is sure to become a staple in your kitchen. Treat yourself to a wholesome start to your day!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoon brown mustard seeds 
  • large egg whites 
  • 0.8 teaspoon kosher salt 
  • 0.5 ounce parmesan cheese grated
  • 0.5 cup pumpkin seeds hulled
  • cups rye flakes 
  • 0.3 cup vegetable oil 
  • 1.5 teaspoons worcestershire sauce 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • whisk
  • wire rack

Directions

  1. Heat the oven to 300°F and arrange a rack in the middle.
  2. Place the rye flakes, pumpkin seeds, Parmesan, mustard seeds, salt, and pepper in a large bowl and stir to combine; set aside.
  3. Place the egg white, oil, and Worcestershire in a small bowl and whisk until foamy and thoroughly combined.
  4. Drizzle over the rye mixture and mix until the rye is thoroughly coated.
  5. Spread the mixture in a thin, even layer on a rimmed baking sheet.
  6. Bake until golden brown, about 25 minutes.
  7. Remove the pan from the oven, place it on a wire rack, and cool the granola completely. (It will crisp up as it cools.) Store in an airtight container for up to 2 weeks.

Nutrition Facts

Calories764kcal
Protein14.23%
Fat25.68%
Carbs60.09%

Properties

Glycemic Index
10.5
Glycemic Load
0.05
Inflammation Score
-9
Nutrition Score
44.373043111809%

Nutrients percent of daily need

Calories:763.87kcal
38.19%
Fat:23.53g
36.2%
Saturated Fat:3.86g
24.15%
Carbohydrates:123.91g
41.3%
Net Carbohydrates:83.24g
30.27%
Sugar:2.21g
2.45%
Cholesterol:3.08mg
1.03%
Sodium:543.41mg
23.63%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.35g
58.7%
Manganese:12.29mg
614.26%
Fiber:40.67g
162.7%
Selenium:95.2µg
135.99%
Phosphorus:1249.46mg
124.95%
Magnesium:491.93mg
122.98%
Zinc:10.75mg
71.7%
Iron:12.27mg
68.16%
Copper:1.36mg
68.13%
Vitamin B3:10.21mg
51.05%
Potassium:1403.45mg
40.1%
Vitamin B1:0.56mg
37.41%
Vitamin B6:0.73mg
36.34%
Vitamin B2:0.6mg
35.14%
Vitamin K:36.42µg
34.69%
Vitamin B5:2.75mg
27.55%
Vitamin E:3.82mg
25.46%
Calcium:139.51mg
13.95%
Folate:32.81µg
8.2%
Vitamin A:54.07IU
1.08%
Source:Chow