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Gluten-Free Toasted Pumpkin Seeds

High fiber and nutrient rich, these tasty, natrually gluten-free pumpkin seeds are hard to resist and simple to make. Use any leftovers to sprinkle over a salad or add to cooked rice. A fourth cup gives you half your RDA of manganese and magnesium and a third of your tryptophan to keep you calm and strong! These seeds are very high in iron, copper, vitamin K and zinc.

  • 1/2 cup hulled pumpkin seeds
  • 1/4 teaspoon oil such as canola, safflower or olive oil
  • 1 teaspoon gluten-free tamari sauce or sea salt



Toaster oven or a medium skillet.


Toaster oven method: arrange the seeds evenly one layer thick over the bottom of the toaster oven pan.  Set the toaster for medium heat. Push the toast button.

The seeds will swell and pop at the end of the toast cycle. Stir in the tamari sauce, covering all the seeds. Close the door and bake at 250 degrees F for a half minute more.  Turn into a serving dish.  

Skillet method: rub the pan with 1/2 teaspoon of safflower or olive oil.  Heat over medium then add seeds.  Remove from heat after the seeds swell and pop. Stir to cover with tamari sauce. Let dry then remove from pan to serving dish.

If you do not have tamari sauce on hand, sprinkle salt over the seeds before cooking them and proceed as above.

Enjoy…whichever way you make them!

Author Information: Cleo Libonati, RN, BSN
Cleo Libonati is president/CEO and co-Founder of Gluten Free Works, Inc. She is the author of Recognizing Celiac Disease
She can be reached by E-mail.

About Cleo Libonati, RN, BSN

Cleo Libonati, RN, BSN
Cleo Libonati, RN, BSN is CEO and co-Founder of Gluten Free Works, Inc. and Glutenfreeworks.com. She is the author and publisher of the highly recommended celiac disease reference guide, Recognizing Celiac Disease.
  • nicola stockmann-tannerfors says:

    So pleased that you shared this. My 7 year old insisted today that we eat the pumpkin seeds that we carve out. Now I know how to toast them. ;-)

  • Michele Cote says:

    where can I buy( non contaminated’ gluten free) pumpkin seeds?..I live in Merritt British Colombia Canada. We have a Extra foods, and Coopers in town. Am close to Kamloops as well. I do buy my gf stuff @ Nature’s Way health and organic food store. They also carried gluten free products.

    Hoping to hearing from you soon and Thank you for your time!

    Michele Cote

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