Tamari Pumpkin Seeds

Ready in minutes these tamari roasted pumpkin seeds are super easy and made on the stovetop. They're great sprinkled on salads and grain bowls, or just snack on them by the handful!

glass jar of toasted pumpkin seeds with raw seeds in background

My mom followed a macrobiotic diet for several years when I was young. So while my friends were eating typical southern dishes, I was being introduced to miso soup, wakame, lentils, and brown rice.

While I'm SO grateful now for that introduction to healthier, plant-based, whole foods, I wasn't fully on board with a lot of the things Mom cooked back then.

But anytime she pulled out the big cast iron skillet to make tamari pumpkin seeds, that was a different story!

pumpkin sees and tamari on countertop — You only need TWO ingredients to make this recipe. You guess it, tamari and pumpkin seeds!

Toasting the seeds brings out a richness that is SO satisfying, and the salty, umami-rich tamari give them an almost bacon-like vibe.

You only need TWO ingredients and about 10 minutes to make them.

Step By Step How To

2 photos showing progression of color while toasting seeds in cast iron pan

1. Heat a large (12-inch), heavy-bottomed skillet over medium-low heat. Once hot add 1 cup seeds.

2. Stir the pumpkin seeds occasionally. As soon as they start to pop, stir more frequently so that they don't burn. If they're browning too quickly, reduce heat to low.

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2 photos showing seeds fully toasted then with tamari added to pan

3. It's time to add the tamari when most of the seeds are golden and have popped/puffed up. Total time will be around 7 to 10 minutes.

4. Drizzle 1 tablespoon tamari evenly around the pan, and immediately stir to distribute through the seeds. Transfer the seeds to a plate to cool, then store in an airtight container.

seeds pouring out of an overturned glass jar

Pumpkin Seed FAQs

Where do I buy raw pumpkin seeds?

If you have a Whole Foods or a locally owned natural foods store near you, they usually have raw pepitas in the bulk bins section. And if not, let the store manager know they should carry them! You can also order pepitas/pumpkin seeds online from sites like Amazon, Thrive Market, and Nuts.com.

Are pumpkin seeds and pepitas the same thing?

Even though the names are used interchangeably, technically "pumpkin seed" can refer to seeds from any variety of pumpkin. Pepitas come from certain varieties, and the seeds don't have the outer white hull you're used to seeing in your halloween jack-o-lantern.

Can I sub soy sauce for the tamari?

Sure! If you don't need the recipe to be gluten-free, soy sauce or shoyu can be used. I find tamari to be a bit more complex and rich, though.

close up of jar filled with roasted pepitas

Sprinkle tamari pumpkin seeds on salads, rice, quinoa, potatoes, roasted vegetables, noodle dishes, or just enjoy them by the handful. They're an easy and healthy way to level-up the flavor of almost any dish.

Try them in this recipe for Sweet Potatoes With Kale and White Beans.

Recipe

close up showing color and texture of roasted pumpkin seeds in a jar

Easy Tamari Pumpkin Seeds

Author: Lori Rasmussen, My Quiet Kitchen

Pan-toasted tamari pumpkin seeds are super easy to make and taste great sprinkled on salads, noodle dishes, and grain bowls. Or just eat them by the handful!

Vegan, oil-free, gluten-free, and nut-free.

5 from 4 votes

Servings: servings

Prep Time: 3

Cook Time: 8

Total Time: 11

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Equipment

large saute pan

Ingredients

1 cup raw pumpkin seeds
1 tablespoon tamari

Instructions

Heat a large (12-inch), heavy-bottomed saute pan or cast iron skillet over medium-low heat. Once hot, add pumpkin seeds in a single layer.
Stir the pumpkin seeds occasionally. Once they begin to pop, stir more frequently so they don't burn. If the seeds are browning too quickly, reduce heat to low.
Stirring frequently, cook until most of the seeds are golden, 7 to 10 minutes depending on how hot the pan is. Drizzle the tamari around the pan, and immediately stir to distribute.
Transfer the seeds to a plate to cool. Enjoy now, or store in an airtight container in the refrigerator.

Notes

Variations

Classic tamari pumpkin seeds taste amazing, or feel free to experiment with spices and other flavors. Try them with black pepper, a dash of cayenne, ginger, cumin, or curry powder.

Storage

Once the seeds are cool, store in the refrigerator in an airtight storage container. I'm not sure of the exact shelf-life of tamari pumpkin seeds, but they should be fine for weeks...though, they never last that long in our house.