I used to toss my pumpkin guts straight into the trash without a second thought. Those seeds seemed like too much work for too little payoff. Then one year I actually tried roasting them, and I kicked myself for all the snacks I’d been throwing away.

Now when October rolls around and we’re carving jack-o-lanterns, my kids know the drill. Those seeds are mine. I rinse them, dry them off, and turn them into something we’ll actually fight over. Salt and vinegar is my go-to flavor because it reminds me of those chip bags I’d demolish as a kid, but way better.

The best part? You probably have everything you need already sitting in your pantry. A little vinegar, some sea salt, and you’re basically done. If you want to add some heat, toss in a hot pepper. If not, leave it out. Either way, you’ll end up with a snack that’s gone before the weekend’s over.

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Why You’ll Love These Sea Salt and Vinegar Pumpkin Seeds

Zero waste snacking – Instead of tossing those pumpkin seeds after carving, you’re turning them into a crunchy, tangy treat that’s way better than store-bought.
Bold, addictive flavor – The vinegar soak gives these seeds that classic salt and vinegar chip taste we all love, making them impossible to stop munching on.
Healthy snack option – Packed with protein, fiber, and healthy fats, these roasted pumpkin seeds are a guilt-free alternative to chips or other processed snacks.
Simple ingredients – You only need a handful of pantry staples like vinegar, salt, and olive oil to make these flavorful seeds.
Customizable heat level – Add a sliced hot pepper to the soaking liquid if you want a spicy kick, or leave it out for a milder snack the whole family can enjoy.

What Kind of Pumpkin Seeds Should I Use?

The best pumpkin seeds for this recipe are the ones you scoop straight out of a fresh pumpkin when you’re carving or cooking with one. Any variety of pumpkin will work, though larger pumpkins like carving pumpkins tend to have bigger seeds that are easier to clean and roast. If you don’t have a fresh pumpkin on hand, you can also use pre-shelled raw pumpkin seeds (pepitas) from the store, though you’ll want to skip the cleaning step and reduce the roasting time since they’re already hulled. Just make sure whatever seeds you use are raw and not already roasted or salted, so you can control the flavor yourself.

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Options for Substitutions

This recipe is pretty straightforward, but here are a few swaps you can make if needed:

White vinegar: You can use apple cider vinegar or white wine vinegar instead. Both will give you that tangy punch, though apple cider vinegar adds a slightly sweeter note.
Sea salt: Regular table salt works fine for the soaking process. Just use a bit less since table salt is finer and saltier by volume – start with 2 teaspoons instead of 1 tablespoon.
Maldon sea salt: Any flaky sea salt will do the trick here. You can also use coarse kosher salt, though the texture won’t be quite as delicate on the finished seeds.
Hot pepper: If you want heat but don’t have scotch bonnet, try jalapeño, serrano, or cayenne pepper. You can also skip it entirely if you prefer your seeds without the kick.
Olive oil: Any neutral oil like vegetable, canola, or avocado oil works well. Melted butter is another option if you want a richer flavor.

Watch Out for These Mistakes While Roasting

The biggest mistake people make with pumpkin seeds is not cleaning them thoroughly enough – any leftover pumpkin flesh will burn and create a bitter taste, so take the time to rinse them well under cold water and pat them completely dry with paper towels.

Skipping the soaking step in the vinegar and salt mixture is another common error, as this is what gives the seeds their signature tangy flavor, so let them soak for at least 2 hours or even overnight for the best results.

When roasting, avoid crowding the seeds on the baking sheet since they need space for air circulation to get crispy rather than steaming, and stir them every 10 minutes to ensure even browning.

Keep a close eye on them during the final minutes of roasting because pumpkin seeds can go from perfectly golden to burnt in just a couple of minutes.

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What to Serve With Sea Salt and Vinegar Pumpkin Seeds?

These tangy pumpkin seeds are perfect for snacking on their own, but they also make a great addition to fall salads – just sprinkle them over mixed greens with roasted butternut squash and a maple vinaigrette. They add a nice crunch to creamy soups like butternut squash or potato leek, giving you that salty-tangy kick in every spoonful. You can also toss them into a cheese and charcuterie board alongside sharp cheddar and crackers for your next gathering. If you’re feeling adventurous, try mixing them into homemade trail mix with dried cranberries, cashews, and dark chocolate chips for a sweet and salty snack.

Storage Instructions

Store: Once your pumpkin seeds are completely cool and crispy, store them in an airtight container at room temperature for up to 2 weeks. Make sure they’re totally cooled before sealing them up, otherwise any leftover moisture will make them lose that satisfying crunch.

Keep Crispy: If your seeds start to lose their crunch after a few days, just spread them on a baking sheet and pop them back in a 300°F oven for about 5 minutes. Let them cool again and they’ll be crispy as ever!

Preparation Time	15-20 minutes
Cooking Time	40-50 minutes
Total Time	15-16 hours
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

Calories: 500-600
Protein: 20-25 g
Fat: 40-50 g
Carbohydrates: 15-20 g

Ingredients

For the soaking:

seeds from 1 pumpkin (separated and cleaned)
3 tbsp white vinegar (I prefer distilled white vinegar)
1 hot pepper (optional for extra kick)
1 tbsp sea salt

For the roasting:

1/4 tsp flaked sea salt (I use Maldon)
olive oil (just enough to coat)
pinch of flaked sea salt

Step 1: Prepare and Brine the Pumpkin Seeds

seeds from 1 pumpkin
3 tbsp white vinegar
1 hot pepper
1 tbsp sea salt

First, ensure your pumpkin seeds are separated and thoroughly cleaned of any pumpkin flesh.

Place the cleaned seeds into a bowl and cover them with water.

Add the white vinegar, 1 tablespoon of sea salt, and the optional sliced hot pepper.

Stir to combine, ensuring the seeds are submerged.

I find soaking them overnight really infuses that tangy flavor deep into the seed; it’s worth the wait!

Step 2: Season and Preheat for Roasting

olive oil
1/4 tsp flaked sea salt

The next day, drain the brined seeds well and transfer them to a dry bowl.

Drizzle with just enough olive oil to lightly coat them, then toss with 1/4 teaspoon of flaked sea salt.

This initial salting helps develop a good crust.

Preheat your oven to 325°F (160°C).

I always preheat my oven while I’m doing this step to make the workflow efficient.

Step 3: Roast and Layer Flavors

pinch of flaked sea salt
3 tbsp white vinegar

Spread the seasoned seeds in a single layer on a baking sheet.

Bake for 8 minutes, then remove, stir the seeds to promote even browning, and sprinkle with a pinch of additional flaked sea salt.

Return to the oven and repeat this stir-and-salt process two more times, baking for 8 minutes each interval.

If desired, after the first 8-minute bake, you can sprinkle a little extra white vinegar for more tang.

Step 4: Final Drying and Crispness Check

After the final 8-minute bake, check the seeds for dryness and crispness.

They should be golden brown and crunchy.

If they still feel soft or moist, continue baking, stirring and checking every 5 minutes, until they reach your desired crispness.

The goal is a uniform toast and a satisfying crunch.

Don’t be afraid to give them a taste test during this stage; I often do to make sure they’re perfectly seasoned!