Air Fryer Salt And Vinegar Pumpkin Seeds Recipe

The Air Fryer Salt And Vinegar Pumpkin Seeds Recipe is a quick and flavorful way to make a healthy snack using your air fryer. To start, you’ll need raw pumpkin seeds, which you can clean and dry thoroughly. In a bowl, toss the seeds with a little olive oil, salt, and vinegar to achieve that tangy, savory flavor. The air fryer is perfect for this recipe, as it ensures the seeds crisp up nicely without the need for excessive oil. Set the air fryer to 375°F and cook the pumpkin seeds for 8-10 minutes, shaking the basket halfway through to ensure even cooking. The result is a crunchy, tangy snack that’s not only delicious but also nutritious. These air fryer pumpkin seeds are packed with protein, fiber, and healthy fats, making them a great alternative to store-bought snacks. Enjoy this simple and tasty treat at any time of the day!

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Air Fryer Salt and Vinegar Pumpkin Seeds Recipe

Looking for a healthier, crunchy snack that’s easy to make and packed with flavor? Try this Air Fryer Salt and Vinegar Pumpkin Seeds Recipe! A perfect combination of tangy, salty, and crispy goodness, these pumpkin seeds make for a guilt-free snack that is high in protein, fiber, and healthy fats. The air fryer ensures they cook perfectly, maintaining that satisfying crunch while using minimal oil. Whether you’re looking for a snack for movie night, a post-workout boost, or simply a tasty way to enjoy pumpkin seeds, this recipe is your go-to choice!

Pumpkin seeds, also known as pepitas, are often discarded when you carve pumpkins, but they’re a nutritional powerhouse. Roasting them in the air fryer not only saves time but also enhances their natural flavor. This simple recipe brings together the classic combination of salt and vinegar for a zesty kick.

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Ingredients

• 1 cup raw pumpkin seeds (pepitas)
• 1 tablespoon olive oil (or any oil of your choice)
• 2 tablespoons white vinegar (for the tangy kick)
• 1 teaspoon sea salt (or to taste)
• 1/4 teaspoon garlic powder (optional)
• 1/4 teaspoon onion powder (optional)
• 1/4 teaspoon black pepper (optional)

Equipment

• Air fryer
• Large mixing bowl
• Spoon or spatula
• Measuring spoons and cups
• Paper towel or kitchen towel (optional for drying the seeds)

Prep Time: 5 minutes
Active Time: 15 minutes
Resting Time: 0 minutes
Total Time: 20 minutes

Cuisines: American, Healthy
Course: Snack, Appetizer
Servings: 4
Calories: 180 calories per serving (approximately)

Nutrition (per serving):

• Calories: 180
• Protein: 8g
• Carbohydrates: 8g
• Fiber: 2g
• Fat: 14g
• Sodium: 400mg (depending on salt preference)

Why Make Salt and Vinegar Pumpkin Seeds in the Air Fryer?

There are several reasons to try this Air Fryer Salt and Vinegar Pumpkin Seeds Recipe:

1. Speed and Convenience: Air frying significantly reduces the cooking time compared to traditional oven roasting. You can have crispy pumpkin seeds in about 20 minutes.
2. Crispier Texture: The air fryer circulates hot air around the seeds, making them crisp up beautifully without the need for deep frying.
3. Healthier Option: By using a minimal amount of olive oil, these pumpkin seeds are far healthier than many other fried snacks. They are high in protein, healthy fats, and micronutrients.
4. Customizable: The flavoring is easily adjustable. You can add more vinegar for extra tang, or a sprinkle of chili powder for a spicy kick.
5. Perfect Snack: Air fryer pumpkin seeds are a satisfying snack. Whether you’re looking for something to munch on during the day or want a healthier alternative to chips, these seeds are an excellent option.

Instructions

1. Prepare the Pumpkin Seeds
   If you’re starting with fresh pumpkin seeds (from a pumpkin you’ve carved), clean them by removing any pulp or strings. Wash them thoroughly under cold water and dry them well with a paper towel. This step is important to ensure they crisp up in the air fryer.
2. Season the Pumpkin Seeds
   In a large mixing bowl, add the cleaned pumpkin seeds. Drizzle with olive oil and toss them to ensure they are evenly coated. Then, pour in the white vinegar, salt, garlic powder, onion powder, and black pepper (if using). Toss again to coat the seeds with the seasoning.
3. Preheat the Air Fryer
   Preheat your air fryer to 350°F (175°C). Preheating ensures the pumpkin seeds cook evenly and develop that perfect crispy texture.
4. Cook the Pumpkin Seeds
   Once the air fryer is preheated, place the seasoned pumpkin seeds in the air fryer basket. Spread them out into a single layer for optimal crisping. Cook at 350°F for 10-15 minutes, shaking the basket halfway through the cooking time to ensure the seeds cook evenly. Keep an eye on them as cooking times can vary depending on your air fryer model.
5. Cool and Serve
   Once the seeds are golden brown and crispy, remove them from the air fryer and let them cool slightly. The seeds will continue to crisp up as they cool. Serve them in a bowl or store them in an airtight container for later.

Tips for Success

• Shake the Basket: Halfway through cooking, shake the air fryer basket to ensure even cooking. If you don’t shake the basket, some seeds may burn while others remain undercooked.
• Don’t Overcrowd: For the best crisping results, don’t overcrowd the air fryer basket. If necessary, cook the seeds in batches.
• Flavor Variations: Feel free to experiment with additional spices such as paprika, chili powder, or even a sprinkle of parmesan cheese for a unique twist on the classic salt and vinegar flavor.
• Storage: These air fryer pumpkin seeds are best enjoyed fresh but can be stored in an airtight container at room temperature for up to 3-5 days.

Health Benefits of Pumpkin Seeds

Pumpkin seeds are packed with nutrients, making them a fantastic snack choice:

• Protein: Pumpkin seeds are an excellent source of plant-based protein, making them ideal for vegetarians and vegans.
• Healthy Fats: They are high in monounsaturated and polyunsaturated fats, which can help support heart health.
• Magnesium: Pumpkin seeds are rich in magnesium, which is important for muscle function, heart health, and bone strength.
• Antioxidants: They contain antioxidants like vitamin E and carotenoids, which help protect the body from oxidative stress.
• Fiber: Pumpkin seeds are also high in fiber, which supports digestive health and helps to maintain steady blood sugar levels.

Nutritional Breakdown (Per Serving)

• Calories: 180
• Protein: 8g
• Carbohydrates: 8g
• Fiber: 2g
• Fat: 14g
• Sodium: 400mg

The fat content comes from healthy sources such as olive oil, while the fiber and protein content help keep you feeling full longer.

Conclusion

This Air Fryer Salt and Vinegar Pumpkin Seeds Recipe is the ultimate healthy snack that’s both satisfying and easy to prepare. Whether you’re looking to use up leftover pumpkin seeds or just want a delicious, nutritious snack, these air-fried seeds hit all the right notes. The air fryer makes the cooking process quick, and you can easily adjust the seasonings to match your taste.

Serve them on their own or as part of a snack platter with other healthy treats like roasted chickpeas or kale chips. The next time you carve a pumpkin, don’t throw those seeds away—transform them into a crunchy, flavorful snack your whole family will love!

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Ashley Doyle

I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.