Tamari Roasted Sunflower Seeds

Total Time
Prep 5 mins
Cook 15 mins

A major addiction. I have these all the time at my favorite natural food restaurants around town. Good alone, or on salads, sandwiches, in trail mix, etc. An important note: be certain you start off with fresh sunflower seeds.

Ingredients Nutrition

  • 2 cups raw sunflower seeds
  • 2 tablespoons tamari
  • 1 tablespoon bland oil (corn, safflower, etc.)
  • 14 teaspoon salt-free garlic powder
  • 12 teaspoon salt-free onion powder
  • 14 teaspoon cayenne (optional)


  1. Preheat oven to 350 degrees.
  2. Toss all the ingredients together thoroughly in a mixing bowl.
  3. Arrange and spread the seed mixture on a large baking sheet.
  4. Roast for about 15 minutes, stirring occasionally until sunflower seeds are medium brown on all sides and all the tamari has evaporated. *WATCH* roasting process carefully.
  5. Remove from oven and allow to cool. Store in airtight container.


Most Helpful

Everyone at school loves this snack. Be prepared to share. Thankyou!

LittleTiger December 02, 2008

I started with just half the recipe because I wasn't sure about the tamari. But once they cooled and I started sampling, I coudn't quit. I'm going to make more of these for my daughter at college. They'll make a good snack for her. Thanks!

AuntMare April 03, 2007

Wow, these were really good! Thank goodness for Recipezaar's link on ingredients. I had no idea what tamari was. I didn't have any so I substituted regular soy sauce. They were just a little on the salty side, so I am assuming that tamari must have less sodium than regular soy sauce. I cautiously added only 1/8 tsp of cayenne but after tasting them before placing in the oven I decided that the full 1/4 didn't make them too hot. I buy my sunflower seeds in bulk and the rest of the ingredients were something I had on hand so I would guess that these cost only pennies to make. Wonderful cheap, healthier alternative to prepackaged snack mixes. I am going to try adding these to a trail mix type of recipe I think they would add a wonderful flavor to it. Can't say enough good things about these they deserve more than 5 stars

Treenickel February 22, 2007

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