Lifestyle Diets Clean-Eating Clean-Eating for Kids Clean-Eating Kids Snacks Salt & Vinegar Pumpkin Seeds 5.0 (1) Add your rating & review 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. By Carolyn Casner Carolyn Casner See More Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Updated on September 30, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Close Prep Time: 5 mins Additional Time: 1 hr 55 mins Total Time: 2 hrs Servings: 8 Yield: 2 cups Nutrition Profile: Gut Healthy Mediterranean Diet Low-Carb Nut-Free Dairy-Free Soy-Free Vegetarian Gluten-Free Low-Calorie Jump to Nutrition Facts This is easy to prepare with only 4 simple ingredients.Baked pumpkin seeds are a good source of fiber, promoting digestive health.Roasting enhances the seeds' natural flavors, making them more enjoyable. Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 8 servings 2 cups pumpkin seeds 1 cup distilled white vinegar or cider vinegar 1 egg white, beaten until frothy 1 teaspoon salt Directions Combine pumpkin seeds and vinegar in a medium bowl. Soak, stirring occasionally, for 1 hour. Preheat oven to 300 degrees F. Coat a large baking sheet with cooking spray. 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. Tips To make ahead: Store airtight for up to 3 days. Originally appeared: EatingWell.com, October 2017 Save Rate Print Nutrition Facts (per serving) 79 Calories 3g Fat 9g Carbs 3g Protein Show Full Nutrition Label Hide Full Nutrition Label 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.