Crunchy, savory, and packed with plant-based goodness, these roasted sunflower and pumpkin seeds are the perfect snack for any time of day.
Rich in protein, fiber, and healthy fats, they support satiety and heart health while being low in carbs and saturated fat.
Quick to prepare and oven-roasted to perfection, they’re ideal for everyday snacking or meal prep.
Roasted Sunflower and Pumpkin Seeds
Equipment
- 1 mixing bowl
- 1 large baking tray
- 1 Spoon for stirring
- Parchment paper or baking liner
Ingredients
- 1 cup hulled Sunflower Seeds
- 1 cup Pumpkin Seeds Pepitas
- 2 tablespoons Tamari
Instructions
- Preheat the Oven: Begin by preheating your oven to 170°C fan / 190°C conventional / 375°F / Gas mark 5. Preheating ensures that the seeds roast evenly and develop a beautiful golden-brown color. Position your oven rack in the middle so the seeds get uniform heat without burning on the bottom or top.
- Prepare the Mixing Bowl: Take a large mixing bowl and ensure it is completely dry. Moisture can cause the seeds to steam instead of roast, which may make them less crunchy. Having a sufficiently large bowl also allows for easy tossing of the seeds without spilling.
- Combine the Seeds and Tamari: Measure 1 cup of hulled sunflower seeds and 1 cup of pumpkin seeds (pepitas) and place them into the mixing bowl. Add 2 tablespoons of tamari. Using a spoon or spatula, gently stir the seeds to coat them evenly with the tamari. Make sure every seed has a thin layer of the sauce, as this will enhance flavor and help the seeds brown during roasting.
- Prepare the Baking Tray: Line a large baking tray with parchment paper or a baking liner. This prevents sticking and makes cleanup easy. Spread the tamari-coated seeds evenly over the tray in a single layer. Avoid crowding or piling seeds on top of each other; even spacing allows for uniform roasting and maximum crunch.
- Roast the Seeds in the Oven: Carefully place the baking tray on the middle rack of your preheated oven. Roast the seeds for 12–15 minutes. Halfway through, open the oven and gently shake the tray or stir the seeds to ensure even browning. Keep a close eye on them, as seeds can go from golden to burnt quickly. You’re looking for a light golden-brown color and a fragrant, nutty aroma.
- Cool the Roasted Seeds: Once roasted, remove the tray from the oven using oven mitts. Allow the seeds to cool completely on the tray. As they cool, they will crisp up even more. Avoid tasting immediately, as the seeds will be hot and the tamari can stick to your teeth.
- Store or Serve: After cooling, transfer the roasted seeds into an airtight container or jar. They can be stored at room temperature for up to 2 weeks or in the fridge for longer freshness. Enjoy as a standalone snack, sprinkle over salads, or add to your favorite trail mix.
Notes
- Ensure seeds are completely dry before roasting; any moisture can cause steaming instead of crisping.
- Spread seeds in a single layer on the baking tray to allow even roasting and prevent burning.
- Keep a close watch during the last few minutes of roasting, as seeds can go from golden to overdone very quickly.
- Allow seeds to cool completely on the tray before transferring them to a container; this helps them crisp up perfectly.
- Don’t worry if a few seeds stick together; they will separate easily once cooled.
Chef’s Secrets: Insider Tips For Crunch
Roasting seeds to perfection is about patience and attention.
Use a light hand when coating the seeds with tamari; a thin layer ensures maximum flavor without creating clumps.
For an extra depth of taste, lightly toast the seeds in a dry pan for a few minutes before adding tamari, or experiment with a small sprinkle of smoked paprika or garlic powder.
Remember, using a high-quality tamari elevates the flavor significantly and provides a rich umami boost.
Serving Suggestions: How To Enjoy Seeds
These roasted sunflower and pumpkin seeds are incredibly versatile.
Enjoy them as a crunchy snack straight from the jar, or sprinkle them over salads, grain bowls, or roasted vegetables for an extra texture and flavor boost.
They also make a tasty topping for soups or plant-based yogurt parfaits.
For kids, pack them in lunchboxes or use them as a topping for homemade granola bars.
Storage Tips: Keeping Seeds Fresh
Store cooled seeds in an airtight container at room temperature for up to two weeks.
For longer storage, keep them in the refrigerator, which can extend freshness up to a month.
Avoid storing in humid areas, as moisture can make the seeds lose their crunch.
Re-crisp them briefly in the oven for a few minutes if they soften over time.
Frequently Asked Questions
1. Can I use other nuts or seeds?
Absolutely! You can mix in pumpkin seeds, sesame seeds, sunflower kernels, or even chopped almonds. Just adjust roasting time slightly depending on the size and density of the seeds or nuts.
2. Can I roast seeds without tamari?
Yes, you can use olive oil or a light drizzle of maple syrup as an alternative coating. Keep in mind that this may change the flavor and browning slightly, but the seeds will still turn out crunchy and tasty.
3. How do I make seeds extra crunchy?
Ensure they are spread in a single layer and roasted slowly at moderate heat. Allow them to cool fully before storing. For an extra crunch, briefly return them to the oven for 2–3 minutes before serving.
4. Are these seeds suitable for kids?
Yes! They are naturally nut-free, crunchy, and lightly seasoned. Just be mindful of portion sizes for toddlers, as small seeds can be a choking hazard if not chewed thoroughly.
5. Can I prepare these seeds in advance?
Definitely. They are perfect for meal prep and can be roasted ahead of time. Store in an airtight container at room temperature or in the fridge for longer-lasting freshness, making them a convenient snack anytime.
