Salt & Vinegar Pumpkin Seeds


Salt-and-vinegar seasoning isn't just for chips. These roasted pumpkin seeds tossed with salt and vinegar are a briny, crunchy treat. Soaking the seeds in vinegar ensures that the deep vinegary flavor remains after baking.

Prep Time:
5 mins
Additional Time:
1 hr 55 mins
Total Time:
2 hrs
2 cups


  • 2 cups pumpkin seeds

  • 1 cup distilled white vinegar or cider vinegar

  • 1 egg white, beaten until frothy

  • 1 teaspoon salt


  1. Combine pumpkin seeds and vinegar in a medium bowl. Soak, stirring occasionally, for 1 hour.

  2. Preheat oven to 300 degrees F. Coat a large baking sheet with cooking spray.

  3. Drain the seeds and wipe out the bowl. Return the pumpkin seeds to the dry bowl and add egg white and salt; stir to coat. Spread the pumpkin seeds on the prepared baking sheet in an even layer. Bake, stirring once, until light golden brown, 45 to 55 minutes. Cool completely before serving.


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

Nutrition Facts (per serving)

79 Calories
3g Fat
9g Carbs
3g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size 1/4 cup
Calories 79
% Daily Value *
Total Carbohydrate 9g 3%
Dietary Fiber 3g 10%
Protein 3g 7%
Total Fat 3g 4%
Saturated Fat 1g 3%
Vitamin A 10IU 0%
Vitamin C 0mg 0%
Folate 2mcg 0%
Sodium 301mg 13%
Calcium 11mg 1%
Iron 1mg 3%
Magnesium 43mg 10%
Potassium 154mg 3%

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.

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