Salt and Vinegar Roasted Pumpkin Seeds

Salt and Vinegar Pumpkin Seeds

Forget salt & vinegar potato chips. These seeds have the same great flavor, but are way healthier. For those with IBS, 1 small serving (1-2 tablespoons) is low in FODMAPs.


Raw Pumpkin Seeds

White Vinegar

Sea Salt



Soak pumpkin seeds in vinegar for 45-60 minutes. Preheat oven to 350°F. Drain off excess vinegar, and spread pumpkin seeds over a cookie sheet. Sprinkle with salt and roast for 13-15 minutes, or until they start to turn golden brown. If desired, sprinkle with vinegar salt – see below.


Vinegar Salt Recipe


  • 1 Tablespoon Sea Salt
  • 1 teaspoon White Vinegar


Preheat oven to 250°F. Mix salt and vinegar and spread over cookie sheet. Bake for 45-60 minutes, stirring halfway. Sprinkle over pumpkin seeds either before or after roasting in the recipe above.

Salt and Vinegar Pumpkin Seeds 2

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