• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Raising on Plants
  • Recipes
  • About
  • Contact Us
menu icon
go to homepage
  • Recipes
  • About
  • Contact Us
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • About
    • Contact Us
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Snacks

    Roasted Sunflower & Pumpkin Seeds

    Publish Date Aug 16, 2021 · Updated: May 15, 2022 by Yasmin

    Jump to Recipe Print Recipe
    GFVG

    Easy, Tamari roasted Sunflower and Pumpkin Seeds. Salty, crunchy, and ridiculously moorish. They're so delicious they'll have the whole family coming back for more.

    We love them as a snack on their own, they are also great on our Mexican Kale Salad.

    Side shot of the roasted tamari seeds, being stirred through with a wooden spoon, on the baking tray after roasting.
    Roasted Tamari Sunflower and Pumpkin Seeds

    This was inspired by my sons love of Marmite. I wanted to create a healthy snack for him that would save me spending way too much money on the tiny packs of Marmite coated Cashews that he loves getting whenever we go food shopping.
    With these seeds I can make up a batch of them and take a small tub of them for him to snack on at the shop - or wherever!

    Jump to:
    • Ingredients
    • How to Make Them
    • Recipe Variations
    • FAQ's
    • Snack Ideas
    • Recipe
    • Comments

    Ingredients

    Overhead shot of Ingredients for the roasted tamari seeds.
    Roasted Tamari Seeds Ingredients
    • Sunflower Seeds - A nutritional powerhouse, as with most seeds. They are particularly high in Vitamin E and Selenium, both of which support a healthy immune system by acting as antioxidants. You'll also notice a common theme with our ingredients.. we buy a lot of them in bulk. Sunflower seeds are no exception. We tend to buy most things by the kilo from health food shops as we find it to be the most cost affective way of buying them. If you don't have access to a health food store, you should still easily find Sunflower Seeds in your local Supermarket.
    • Pumpkin Seeds - These are classed as a Superfood, and so they should be! They're a great source of plant based protein, omega 3 essential fatty acids, and fibre. They're also a highly concentrated form of vitamins and minerals, especially magnesium and zinc, two minerals fussy eaters are commonly deficient in.
      You don't always have to buy these; You can simply use the seeds from inside any winter squash you're cooking with. Aka Butternut or Pumpkin.
    • Tamari - A handy ingredient to have in a Vegan kitchen is Tamari. It gets used a lot to help create the Umami flavour so many of us love, and it also contains much less salt than traditional Soy Sauce. If you aren't avoiding Gluten, you can simply opt for using regular Soy Sauce instead. Although I would recommend to stick to a low-sodium option if there is one available to you.

    Equipment

    • Mixing Bowl
    • Baking Tray

    How to Make Them

    Side by side photos of the seeds and tamari in a glass bowl being stirred with a wood spoon by my toddler.
    Stirring together.
    • Combine all ingredients in a bowl and stir well to combine. This is a really easy recipe for the kids to help out with so get them involved if you can.
    Side by side photos of my 3 year old spreading the seeds on to a lined baking, tray prior to roasting.
    Spreading the seeds out on an oven tray.
    • Spread the seeds evenly over a lined large baking tray using a wooden spoon or your hands.
    Side by side photos of the sunflower and pumpkin seeds before and after roasting
    Before and after roasting.
    • Roast the Seeds in a pre-heated oven for 12-15 minutes, until fragrant and lightly browned.

    Hint: Don't worry if some of the seeds have stuck together during roasting. Once they cool down they'll separate very easily.

    Recipe Variations

    A few flavour variations to try can help keep this snack interesting, as well as getting the kids used to different tastes.

    • Spicy - add Chili Pepper Flakes to the bowl when mixing the seeds and Tamari. My 3 year old doesn't mind a bit of spice, so for him I'd add a teaspoon of Chilli Flakes to these. If you've got kids with a more sensitive tongue maybe a ¼ teaspoon will be enough.
    • Smoky- add smoked Paprika and Garlic Powder. Start with a ½ teaspoon of each and see how you like those after roasting and adjust accordingly next time.
    • Sweet and Salty - I haven't tried it myself but adding a tablespoon of maple syrup to the mix could work wonders. You could sweeten the sunflower seeds, whilst salting the Pumpkin (or visa versa), and mix them together after roasting kind of like Popcorn. If you try it please let me know how it turns out.
    • Herby - Use fresh or fried Rosemary and Thyme, along with a little garlic powder. I wouldn't advise using fresh garlic here as it'll add to much moisture to the seeds when roasting.

    FAQ's

    Whats the best way to store Roasted seeds?

    Store these in an airtight container out of direct sunlight. They will keep well for approximately 4 weeks.

    Snack Ideas

    Here are a few of our other Delicious Snack ideas that you might like to try.

    • Banana slices on a plate, covered with almond butter, cinnamon and hemp seeds.
      Banana and Almond Butter Bites
    • A picture of a white plate with chocolate covered peanut butter dates, sprinkled with hemp seeds.
      Chocolate Covered Peanut Butter Dates

    Recipe

    Side shot of the roasted tamari seeds on the baking tray after roasting.

    Roasted Sunflower and Pumpkin Seeds

    Easy, salty, Tamari roasted Sunflower and Pumpkin Seeds. Delightfully crunchy, and so tasty they'll have the whole family coming back for more.
    5 from 3 votes
    Print Pin Rate
    Course: Snack
    Cuisine: Vegan
    Prep Time: 2 minutes
    Cook Time: 12 minutes
    Total Time: 14 minutes
    Servings: 20
    Calories: 58kcal
    Author: Yasmin

    Equipment

    • Mixing Bowl
    • Large Baking Tray

    Ingredients

    US Customary - Metric
    • 1 cup Sunflower Seeds hulled
    • 1 cup Pumpkin Seeds Pepitas
    • 2 tablespoon Tamari

    Instructions

    • Pre-heat your oven to 170c Fan/190c/375f/Gas 5.
    • Add all ingredients to the mixing bowl and stir well to coat all seeds in the Tamari.
      1 cup Sunflower Seeds, 1 cup Pumpkin Seeds, 2 tablespoon Tamari
      Side by side photos of the seeds and tamari in a glass bowl being stirred with a wood spoon by my toddler.
    • Line your Baking Tray and spread the seeds over evenly with a spoon.
      Side by side photos of my 3 year old spreading the seeds on to a lined baking, tray prior to roasting.
    • Place on the middle shelf of your pre-heated oven and roast for 12-15 minutes, until fragrant and lightly browned.
      Side by side photos of the sunflower and pumpkin seeds before and after roasting
    • Remove from the oven and allow to cool before transferring to your air tight container.

    Notes

    Don't worry if some of the seeds have stuck together during roasting. Once they cool down they'll separate very easily.

    Nutrition

    Calories: 58kcal | Carbohydrates: 2g | Protein: 2g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 1g | Sodium: 54mg | Potassium: 72mg | Fiber: 1g | Sugar: 1g | Vitamin A: 4IU | Vitamin B1: 1mg | Vitamin B2: 1mg | Vitamin B3: 1mg | Vitamin B5: 1mg | Vitamin B6: 1mg | Vitamin C: 1mg | Vitamin E: 2mg | Vitamin K: 1µg | Calcium: 7mg | Copper: 1mg | Folate: 17µg | Iron: 1mg | Manganese: 1mg | Magnesium: 41mg | Phosphorus: 85mg | Selenium: 4µg | Zinc: 1mg
    Did you make this recipe?Let us know what you thought of it in the comment section below. We'd love to hear from you!

    More Snacks

    • A rice cake, topped with peanut butter, melted chocolate and flaky sea salt.
      Rice Cake with Peanut Butter and Chocolate
    • An overhead view of the whole batch of bars, on white parchment paper.
      Healthy Blueberry Oatmeal Crumble Bars (Vegan & Gluten free)
    • A babies hand reaching out to grab a single muffin.
      Healthy Chocolate Chip Banana and Lentil Muffins
    • Chia and flaxseed pudding in a jar with spoon, on a white background.
      Chia and Flaxseed Pudding

    Reader Interactions

    Comments

    1. gemma

      February 21, 2022 at 8:10 pm

      5 stars
      These are a brilliant lunch box snack. The kids all love them.

      Reply
      • Yasmin

        April 04, 2022 at 2:47 pm

        We're glad to hear that they are a hit with your children as well Gemma. Ours love them too. 😊

        Reply
    2. Sam

      May 14, 2022 at 10:17 pm

      5 stars
      Recommended, we all loved them. I'm definitely going to need to up the quantities on the recipe next time though as they didn't last the weekend and they were supposed to be for the kids lunch boxes.

      Reply
      • Yasmin

        May 15, 2022 at 10:35 am

        I'm so glad you and your family enjoyed them. We often need to make a double batch of these too!

        Reply

    Let us know what you think Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    • Cakes and Muffins
    • Cookies
    • Brownies
    • Breakfast

    Browse a Category

    Welcome to my blog Raising on Plants!
    I'm Mummy to 3 little monkeys under 5.
    If you’re a fan of cooking, baking and eating some healthy-ISH food – you came to the right place.
    Here you will find delicious, plant focused, vegan & vegetarian recipes to help you nourish your family from within

    Learn more about me

    Yasmin and her son walking down the street, handing hand.

    Healthy Dessert Recipes

    • A stack of gluten free pancakes, drizzled with cashew cream, maple syrup and topped with sliced nectarine, fresh blueberries and chopped walnuts.
      Easy, Fluffy, Sugar Free Pancakes
    • A bowl of baked oats, topped with extra fresh berries, coconut yoghurt, pumpkin seeds and maple syrup.
      Healthy Vegan Baked Oats with Berries
    • An overhead view of a jar of flaxseed pudding, topped with fresh blueberries, chopped kiwi and chopped pecans,
      Flaxseed Pudding
    • An over head shot of a slice of lemon blackberry cake on a plate. The plate is sat on a pink napkin, with a fork sat next to it.
      Lemon and Blackberry Cake

    Footer

    ↑ back to top

    • About Me
    • Subscribe
    • Search by Ingredient
    • Contact Us
    • Cookie Policy

    Copyright © 2020 Raising on Plants

    We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
    Do not sell my personal information.
    Cookie SettingsAccept
    Manage consent

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT