Peppery Salt and Vinegar Roasted Sunflower Seeds

I have a new obsession.

Sunflower seeds flavored with vinegar, salt, and pepper.

Once, I enjoyed salt and vinegar potato chips. However, they never quite settled well with me. I suspect it is the starch from the white potatoes, and the fact that I’ve never…well…liked potatoes. Not even mashed. So potatoes in greasy chip form just didn’t rev my engine. But the taste of the salt and vinegar together convinced me to munch on them now and again. I can’t remember the last time I ate a potato chip; it’s been a long while.

After the success of the Wasabi roasted sunflower seeds with dried cranberries, I decided to experiment with a new flavor. Especially since the Hubster ate most of them before I had a chance to really nosh. Here’s a good comparison. If the Wasabi sunflower seeds were a box of Oreos, I would have had four cookies and he would have consumed the rest of the box. Of course, it was my fault for using wasabi, which he absolutely goes crazy over.

Maybe it was the smell of vinegar in the oven that stifled the Hubster’s taste buds. I don’t know. But, let me tell you, the pepper and salt vinegar sunflower seed goodness was gone within a few hours. And I’m the one who couldn’t stop eating them.

Oh, I was worse than the Hubster. I had no willpower. He managed to space the wasabi sunflower seeds with cranberries out over a few days. My salt and pepper, vinegar soaked sunflower seeds didn’t make it that long. I’d eat a few more to bury my shame. Alas, there are none, so I will just hang my head instead and add sunflower seeds to my grocery list. I urge you, if you enjoy the taste of salt and vinegar flavored potato chips, please try these.

You’ll never look back.


  • 4 cups hulled Sunflower Seeds: I ended up using some that were slightly roasted, as I was out of raw ones. This worked out just fine. You can also use pumpkin seeds, peas, or nuts if sunflower seeds aren’t to your liking.
  • 2/3 cups of Distilled White Vinegar
  • 1/2 TBSP salt
  • 1 TBSP pepper


  1. Place all of your sunflower seeds in a sealable container.
  2. Mix up your distilled white vinegar with salt and pepper. Add half of this to your sunflower seeds. Top off with water until they’re just covered. I’ve found filtered water works best.
  3. Place container in the fridge , and keep there overnight at the very least. I had mine soaking for three days because I got too busy with my day job and forgot about them. Oops. The seeds were fine, and much more vinegar saturated than they would have been if I had left them in there only overnight. Keep the reserved vinegar mix in a container in the fridge, too.
  4. The next day, or when you’re ready, get ready to roast the seeds! Preheat your oven to 300 F.
  5. Line a baking sheet with aluminum foil. Spray lightly with olive oil. Spread out the sunflower seeds so that they’re not stuck together in large clumps. Stick them in the oven.
  6. Toss the sunflower seeds every 15 minutes to make sure that they don’t burn. (Our sunflower seeds went a total of 90 minutes before they were ready for the next step below. Everyone’s oven is different, though, so keep an eye on them.)
  7. When they’re almost dry, toss with the remainder of the vinegar reserve. Sprinkle with salt and fresh ground pepper if desired. Place back in the oven for another 5-7 minutes.
  8. Remove from heat and let cool.
  9. Place a small amount in a sealable container and take them with you to snack on throughout the day!

I had enough willpower to get a picture of this peppery salt and vinegar sunflower seed goodness before I scarfed it down. Now, I shall merely pine for it.

© Julie Marie Pierpont and Death Defying Diet 2013

ShareShare on FacebookPin on PinterestTweet about this on TwitterShare on Google+Email this to someone

Leave a Reply