High Protein Pumpkin Seed Roll

Transform your bread game with these high-protein pumpkin seed rolls, a wholesome and satisfying treat packed with the goodness of whole wheat flour, nutrient-rich pumpkin seeds, and a hint of sweet honey. Perfectly soft on the inside and golden-crisp on the outside, these rolls strike the ideal balance between taste and nutrition, making them a standout choice for breakfast, lunch, or dinner. The inclusion of pumpkin seeds adds a delightful crunch and a boost of plant-based protein, while the olive oil and egg ensure a tender, fluffy texture. Easy to prepare and ready in just under an hour and a half (including rising time), these seed-studded rolls are a great accompaniment to soups, salads, or as a base for your favorite sandwiches. Plus, they're great for meal prep—store them in an airtight container and enjoy throughout the week!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 8

Ingredients

• 250 grams Whole wheat flour
• 100 grams All-purpose flour
• 100 grams Pumpkin seeds
• 7 grams Active dry yeast
• 250 milliliters Warm water
• 30 milliliters Olive oil
• 25 grams Honey
• 5 grams Salt
• 1 large Egg
• 20 milliliters Milk

Directions

Step 1

In a large mixing bowl, combine the whole wheat flour, all-purpose flour, salt, and yeast. Mix well to combine the dry ingredients.

Step 2

In a separate bowl, mix the warm water, honey, and olive oil together. Stir until the honey is fully dissolved.

Step 3

Create a well in the center of the dry ingredients and pour in the wet mixture. Slowly combine with your hands or a dough hook on a stand mixer, until a soft dough forms.

Step 4

Knead the dough on a floured surface for about 8-10 minutes until it becomes smooth and elastic. If the dough is too sticky, add a little more flour as needed.

Step 5

Flatten the dough slightly, sprinkle the pumpkin seeds over it, and continue kneading until the seeds are evenly distributed.

Step 6

Place the dough in a lightly oiled bowl, cover with a clean kitchen towel, and let it rise in a warm place for about 1 hour or until it has doubled in size.

Step 7

Punch down the dough and divide it into 8 equal portions. Shape each portion into a roll and place them on a baking tray lined with parchment paper.

Step 8

Cover the rolls with the kitchen towel and let them rise for another 30 minutes.

Step 9

Preheat your oven to 200°C (390°F).

Step 10

Whisk the egg with the milk to create an egg wash, and gently brush the tops of the rolls.

Step 11

Bake in the preheated oven for 20-25 minutes or until the rolls are golden brown and sound hollow when tapped on the bottom.

Step 12

Remove from the oven and let the rolls cool on a wire rack before serving.

Nutrition Facts

Serving size	(845.6g)

Amount per serving	% Daily Value*
Calories	2248.0

Total Fat 91.5g	0%
Saturated Fat 16.2g	0%
Polyunsaturated Fat 24.6g
Cholesterol 221.4mg	0%
Sodium 2121.8mg	0%
Total Carbohydrate 297.1g	0%
Dietary Fiber 41.0g	0%
Total Sugars 24.3g
Protein 83.6g	0%

Vitamin D 62.8IU	0%
Calcium 206.0mg	0%
Iron 23.8mg	0%
Potassium 2164.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 35.1%

Protein: 14.3%

Carbs: 50.6%