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    Home » Recipes » Appetizers / Small Bites

    Modified: Mar 10, 2025 · Published: Sep 27, 2017 by Willow Moon · This post may contain affiliate links. · As an Amazon Associate I earn from qualifying purchases. · I get commissions for purchases made through links in this post.

    Tamari Pumpkin and Sunflower Seeds

    Jump to Recipe Pin

    These easy Tamari Pumpkin and Sunflower Seeds are a great addition to trail mix or a salad. Tamari elevates raw seeds to a whole new level!

    Tamari Pumpkin and Sunflower Seeds in a bowl.

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    Oh, how I love easy recipes! These Tamari Pumpkin and Sunflower Seeds are one of those recipes. They literally take a few minutes to make.

    My favorite way to use these is in a salad. They add a crunchy savory bite. Tamari, onion powder, and garlic powder elevate plain raw pumpkin and sunflower seeds to a whole new level.

    They also make great vegan travel food for road trips and going on hikes. Add them to a trail mix for a savory element.

    If you've never had tamari before, it is a soy sauce from Japan. It is a by-product of miso and is made with no or very little wheat, making it a great choice for people who cannot tolerate gluten. It is said to have a darker color and richer flavor than the common Chinese soy sauce.

    It adds an umami flavor to whatever you add it to. I use it a lot in my cooking, especially Asian-inspired dishes like Crispy Teriyaki Tofu. I've also used it to add a salty rich flavor to recipes like Tofu Bacon.

    It is one of my favorite flavors to marinate tofu in. If you are someone who thinks they don't like tofu, it might be because you haven't had it prepared the right way. My Tofu Bacon recipe might surprise you.

    Or, if you prefer something more indulgent, then maybe Baked Tofu Bites might be more to your liking. They are crispy on the outside, and soft on the inside.

    As you can tell, I am a big fan of tofu and hate the bad rap it gets. So if I can convince people to at least give it a shot, then my work here is done.

    Did you know that tofu can also be made into Chocolate Pudding?

    Jump to:
    • ❤️ Why You'll Love Them
    • 🧾 Ingredients
    • 🔪 Instructions
    • 👩🏻‍🍳 Recipe FAQs
    • Other Vegan Snacks
    • 📋 Recipe
    • 💬 Comments

    ❤️ Why You'll Love Them

    • They add an umami flavor to anything you add them to.
    • They work great in a salad or trail mix, and they taste great by themselves.
    • They are done in minutes.

    🧾 Ingredients

    Tamari pumpkin and sunflower seed ingredients on a cutting board with labels.
    • Raw pumpkin seeds and sunflower seeds: I used raw pumpkin seeds and sunflower seeds because you will be toasting them.
    • Tamari: I used low-sodium gluten-free tamari because I like to control the amount of sodium. You could also use soy sauce, liquid aminos, or coconut aminos.
    • Onion powder: Adds a salty onion flavor.
    • Garlic powder: Adds a concentrated pungent garlic flavor.

    To see the full list of ingredients with measurements and instructions, see the recipe card at the bottom of this post.

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    🔪 Instructions

    Pumpkin seeds and sunflowers seeds in a skillet.

    Step 1: Add pumpkin seeds and sunflower seeds to a pan. Toast them for a few minutes.

    Spices and tamari added to the skillet.

    Step 2: Add the rest of the ingredients.

    Tamari Pumpkin and Sunflower Seeds in a skillet.

    Step 3: Cook for a few minutes longer, until the tamari is dissolved.

    Tamari Pumpkin and Sunflower Seeds in a bowl.
    Tamari Pumpkin and Sunflower Seeds close up.

    👩🏻‍🍳 Recipe FAQs

    What is a substitute for tamari seeds?

    You can use soy sauce, liquid aminos, or coconut aminos in place of the tamari in this recipe.

    Does tamari need to be refrigerated?

    You can store tamari in a cool dark place when unopened. Once you open it, store it in the refrigerator to keep it fresh longer.

    Other Vegan Snacks

    • Maple Chipotle Cashews on parchment paper.
      Maple Chipotle Cashews
    • Sesame Tamari Almonds
      Sesame Tamari Almonds
    • Rosemary Walnuts
      Easy Roasted Rosemary Walnuts
    • Candied Pumpkin Pie Spice Pecans
      Candied Pumpkin Pie Spice Pecans

    If you tried this Tamari Pumpkin and Sunflower Seeds Recipe or any other recipe on my website, please leave a ⭐️ star rating and let me know how you like it in the 💬 comments below. I love hearing from you!

    📋 Recipe

    Tamari Pumpkin and Sunflower Seeds
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    5 from 2 votes

    Tamari Pumpkin and Sunflower Seeds

    These easy Tamari Pumpkin and Sunflower Seeds are a great addition to trail mix or a salad. Tamari elevates raw seeds to a whole new level!
    Course Appetizer
    Cuisine Asian inspired
    Diet Gluten Free, Vegan, Vegetarian
    Prep Time 5 minutes minutes
    Cook Time 6 minutes minutes
    Total Time 11 minutes minutes
    Servings 4
    Calories 146kcal
    Author Willow Moon
    Prevent your screen from going dark

    Ingredients

    • ½ cup raw pumpkin seeds
    • ½ cup raw sunflower seeds
    • 1 tablespoon low sodium gluten free tamari
    • ¼ teaspoon onion powder
    • ¼ teaspoon garlic powder
    US Customary - Metric

    Instructions

    • Toast pumpkin seeds and sunflower seeds in a pan over medium heat for 2-3 minutes.
    • Add tamari, onion powder, and garlic powder and cook 2-3 minutes longer, until tamari is dissolved.

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    Nutrition

    Calories: 146kcal | Carbohydrates: 4g | Protein: 6g | Fat: 12g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 253mg | Potassium: 182mg | Fiber: 1g | Sugar: 0g | Vitamin C: 0.2mg | Calcium: 17mg | Iron: 1.7mg
    SIGN UP for my newsletter, get a FREE 30 Minute Vegan Dinners 7-Day Meal Plan as a welcome gift! 💌

    *Note: Nutrition information should be considered an estimate only. Different nutrition calculators give you different results.

    More Easy Vegan Appetizers

    • Chocolate Coconut Energy Balls on a plate.
      Chocolate Coconut Energy Balls
    • Maple Chipotle Roasted Chickpeas on parchment paper.
      Maple Chipotle Roasted Chickpeas
    • Vegan Stuffed Mushrooms on a plate.
      Vegan Stuffed Mushrooms with Tofu Ricotta
    • Turmeric Energy Balls on parchment paper with turmeric and sliced coconut.
      Easy No-Bake Turmeric Energy Balls

    Reader Interactions

    Comments

      5 from 2 votes (2 ratings without comment)

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      Recipe Rating




    1. kristal says

      October 03, 2017 at 11:22 pm

      I just got into making different salads at home when I am needing a quick snack. I was tired of having plain salads.

      Reply
      • Willow Moon says

        October 04, 2017 at 8:14 am

        There are so many ways to make them! There's no reason to be bored with your salad, right!

        Reply
    2. Joanie @ One Dish Kitchen says

      September 29, 2017 at 5:25 am

      I love adding nuts and seeds to salads. I can't wait to make up a batch of these flavorful seeds to snack on.

      Reply
      • Willow Moon says

        September 30, 2017 at 9:34 am

        Thanks Joanie!

        Reply
    3. Denay DeGuzman says

      September 28, 2017 at 10:52 pm

      These Tamari pumpkin seeds and sunflower seeds look so delicious! What a wonderful seasonal treat. I'd love to snack on a handful of them, or add them to a green salad for extra texture and flavor.

      Reply
    4. Amanda | Maple Alps says

      September 28, 2017 at 1:12 pm

      I would love to add these to my next salad! So simple and tasty!

      Reply
      • Willow Moon says

        September 30, 2017 at 9:33 am

        Thanks Amanda!

        Reply

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