My Tamari Roasted Pepitas are a satisfying, savoury and crunchy snack that will delight your taste buds. This very easy and healthy snack will become your new favourite!
If you like to serve a salty, crunchy snack with drinks and frequently turn to potato crisps, these Tamari Roasted Pepitas are a great healthy alternative.
Pepitas are high in iron, zinc, manganese and magnesium as well as being a good source of dietary fibre and omega-3 fatty acids. Here’s to healthy snacks!
What are Pepitas?
Are pepitas the same as pumpkin seeds? I had often thought they were. Pepitas and pumpkin seeds are sometimes mentioned interchangeably so there can be some confusion.
Technically, they are both seeds from pumpkins but there is a difference. Pumpkin seeds are the cream-coloured seeds that you find inside many varieties of pumpkin. The seeds can be roasted and enjoyed just as they are.
If you have time on your hands (and a great deal of patience!) you may like to try removing the shells of the pumpkin seed. Inside you will find the green kernels, known as pepitas.
I doubt that we would be eating pepitas if they could only be obtained this way. Today, most of the pepitas that we get from the supermarket or health store come from pumpkin varieties that have seeds without shells. So much more convenient!
Why we love this recipe:
- Tamari Roasted Pepitas are gluten-free and vegan.
- They are savoury and crunchy and extremely moreish.
- This is a healthy snack which is quickly and easily prepared.
- For variety, serve the pepitas instead of nuts.
- Whilst you can buy roasted pepitas, the homemade ones are definitely superior. They are fresher; you can make them just before serving.
- As well, they taste fresher and you know exactly what they contain. Just 3 ingredients in this recipe!
- Keep a jar of these on hand to snack on throughout the week.
- Pepitas are inexpensive and readily available – you can buy them in the supermarket or health store.
Ingredients in this recipe:
Please see the recipe card further along in the post for exact quantities of ingredients and the full method.
Pepitas – make sure to buy natural, not roasted.
Tamari – a Japanese soy sauce, mostly gluten-free, but always check the label if you can’t eat gluten. Tamari has a rich, umami (savoury) flavour and is less salty than soy sauce.
Olive Oil – or a neutral oil flavour of your choice.
Step by Step Instructions:
You’ll need to start by pre-heating your oven to 180 Degrees C (355F).
- Line a baking sheet with some non-stick baking paper;
- In a small bowl, toss your pepitas, oil and tamari together until the pepitas are well coated.
- Put the pepitas on your baking tray, trying to keep them in a single layer.
- Bake for 8-10 minutes, tossing them halfway through the cooking time so they roast evenly. Set them aside to cool slightly and enjoy!
Tips for Success and FAQs:
Always start with the best ingredients; it is essential that your pepitas are fresh.
I like to line my baking tray with non-stick baking paper to reduce the clean-up.
Be sure to stir the Tamari Roasted Pepitas once or twice while they are in the oven. This will help them roast evenly.
To maintain their crunch and freshness, store them in an airtight container in a cool, dry place, out of direct sunlight.
Yes, you can certainly double or triple the ingredients. The idea is to just coat the seeds in enough oil and tamari. You don’t want them swimming in liquid.
Certainly, soy sauce is a great alternative. If you need the pepitas to be gluten-free, you will need to check the label as most soy sauce contains wheat.
Sunflower seeds are lovely roasted this way.
When it comes to serving:
There are many ways to enjoy the Tamari Roasted Pepitas:
- a healthy snack for lunch boxes
- serve with drinks as an alternative to potato crisps
- sprinkle on salads to add nutrients and crunch
- use to garnish bowls of soup – a great alternative to croutons
- a topping for rice
- add to wholegrain bread dough
- a great addition to tacos
More delicious recipes for you to try:
Here are some of our favourite snack ideas that are quick and easy to prepare:
- Soy Roasted Almonds
- Spicy Roasted Almonds
- Salt and Pepper Walnuts
- Roasted Mediterranean Olives
- Mixed Seed Crackers
- Salted Caramel Bliss Balls
Enjoy these quick and easy to make snacks, and be sure to let me know in the comments below when you give them a try!
Tamari Roasted Pepitas
- 1/2 cup pepitas See Note 1
- 2 tsp olive oil See Note 2
- 2 tsp tamari or soy sauce See Note 3
- Preheat your oven to 180 Degrees C (355F).
- Line a small baking sheet with baking paper.
- In a small bowl, combine the pepitas, olive oil and tamari, and stir well to combine.
- Put the pepitas in a single layer on the baking tray.
- Bake for 8-10 minutes, tossing half way through to ensure they roast evenly. Be careful not to burn!
- Remove from the oven, and allow to cool slightly before consuming.
- Be sure to purchase natural pepitas, and not ones that have already been roasted.
- I like using olive oil in this recipe, but any neutral oil will work fine.
- I use tamari, as I love the flavour, and it also means it can be enjoyed by people who are unable to eat gluten. You can certainly use regular soy sauce if you prefer.
- Please note, the nutritional information is based on two servings of approximately 1/4 cup.