The Versatile and Healthy Addition to Your Diet

As a lover of seeds, I cannot get enough of the delicious, nutritious, and versatile salted roasted seeds, including sunflower seeds, pumpkin seeds, and sesame seeds. They are not only tasty but also provide numerous health benefits, making them a fantastic addition to any dish, be it soups, salads, burgers, main dishes, or as a snack. In this blog, I will explore the wonders of salted roasted seeds, including their benefits, health implications, use, nutrition, tips, and why they are perfect for both kids and adults.


Benefits of Salted Roasted Seeds

  1. Rich in Nutrients: Salted roasted seeds are packed with essential nutrients, including vitamins, minerals, and healthy fats. For instance, sunflower seeds are rich in vitamin E, which acts as a powerful antioxidant, while pumpkin seeds are a great source of magnesium and zinc, which are crucial for maintaining a healthy immune system.

  2. Good for Heart Health: Salted roasted seeds are an excellent source of healthy fats, particularly monounsaturated and polyunsaturated fats, which have been shown to lower bad cholesterol levels and reduce the risk of heart disease.

  3. Boosts Energy: Salted roasted seeds are high in protein, fiber, and healthy fats, which makes them an ideal snack for anyone looking for a quick energy boost. These seeds are also a great source of iron, which is essential for maintaining healthy blood oxygen levels.

  4. Helps with Digestion: The fiber content in salted roasted seeds can help regulate digestion and prevent constipation. Additionally, sesame seeds contain lignans, which have been shown to have a positive effect on the digestive system.


Uses of Salted Roasted Seeds

I have always been a huge fan of roasted seeds. Not only do they add a delightful crunch to any dish, but they also offer a wide range of health benefits that make them an essential part of my diet. From salads to soups, burgers to main dishes, I love adding these seeds to almost anything.

  1. Salads: Adding salted roasted seeds to your salads can give them a crunchy texture and a delicious nutty flavor. I particularly love adding pumpkin seeds to my salads as they offer a unique flavor and a satisfying crunch.

  2. Soups: Adding salted roasted seeds to soups can give them a satisfying texture and a delicious flavor. Sunflower seeds are particularly great for this as they add a subtle nutty flavor to the soup.

  3. Burgers: Mixing salted roasted seeds into your burger patty can give it a delicious nutty flavor and a satisfying crunch. You can also sprinkle some seeds on top of your burger for added texture and flavor.

  4. Main Dishes: Salted roasted seeds can be used to add a delicious crunch to almost any main dish, from stir-fries to roasted vegetables, from Asian-inspired to pasta dishes. They can be sprinkled on top of the stew or mixed in for an extra boost of flavor and crunch.

Salted roasted seeds have become a staple in my kitchen, and I'm not alone. I've noticed that more and more people are incorporating these crunchy and flavorful seeds into their daily routines. Whether they're used as a topping on salads, a garnish for soups, or simply as a healthy snack, salted roasted seeds offer a variety of uses and benefits. As a matter of fact, this post was initated by a friend's son - Teo "without h". This briliant sweet boy likes these seeds very much and he requested me to write a post about it. I decided to share it with you today. So, let's get started on creating this delicious and nutritious snack!

Salted Roasted Seeds

Looking for a versatile and nutritious ingredient to enhance your meals? Look no further than salted roasted seeds! Whether you're adding them to soups, salads, burgers, or stews, these seeds provide a delicious and healthy crunch. Packed with essential nutrients, they're perfect for both kids and adults. Read on to discover the benefits and tips for using salted roasted seeds in your cooking.

Preparation: 5 min
Cooking: 45 min
Difficulty: easy
Servings: /

vegan, gluten free, dairy free, low fat


  • 2 teaspoons salt
  • 4 tablespoons hot water
  • 200g sesame seeds
  • 200g pumpkin seeds
  • 200g sunflower seeds


  1. Preheat a large skillet or frying pan over medium heat.

  2. In a small bowl, combine 2 teaspoons of salt with 4 tablespoons of hot water, and stir until the salt has completely dissolved.

  3. Add the seeds to the hot skillet and stir frequently for about 5 minutes, or until the seeds start to turn golden brown.

  4. Pour the salt water mixture over the seeds, and continue to stir frequently every 5-10 minutes for about 40 minutes, or until the seeds are fully roasted and have turned a deep golden brown color.

  5. Remove the skillet from the heat, and allow the seeds to cool for a few minutes before serving.


These salted roasted seeds make for a delicious and healthy snack, and can also be used as a topping for salads, soups, and other dishes. Enjoy!

Store in an airtight container: Salted roasted seeds can quickly become stale if they're not stored properly. To keep them fresh, store them in an airtight container in a cool, dry place.


Experiment with different flavors: While salted roasted seeds are delicious on their own, you can also experiment with different seasonings to create unique flavors. Try adding chili powder, garlic powder, or cumin to your seeds for a spicy kick.

Photo credits:
Jelena C. Š.