4.67 15 Published Aug 14, 2021, Updated Jun 12, 2023
Sunflower Seed 101
Sunflower seeds are more than just a baseball snack! They are packed with vitamins and minerals including Vitamin E, copper, manganese and selenium. They’re also not a common allergen (like many nuts) so they’re a great option for school. Sunflower seeds make a great addition to trail mix and add the perfect amount of crunch to salads (like my vegan broccoli salad), but they’re also super easy to turn into sunflower seed butter (aka SunButter). Think peanut butter, but made from sunflower seeds!
Ingredients Needed
You can absolutely make “plain” sunflower seed butter with just roasted sunflower seeds but I like to add a few ingredients like maple syrup and vanilla. I find that the flavor is more balanced and appealing, but you can experiment and find what you prefer.
unsalted roasted sunflower seeds – it’s important to use roasted sunflower seeds. The roasting process allows the natural oils to be released and makes for a smoother and thinner texture. I highly recommend using unsalted sunflower seeds just because I tested the recipe with salted roasted sunflower seeds and it was too salty in my opinion. maple syrup – I like to add a little natural sweetener to balance the flavor! vanilla extract – a delicious flavor enhancer. sea salt – this is optional, but gives the seed butter a flavor boost. Skip the sea salt if you do end up using salted sunflower seeds.
How to Roast Sunflower Seeds
If you buy raw sunflower seeds, you’ll want to roast them before making this sunflower seed butter! Spread the raw sunflower seeds on a sheet pan and roast in an oven preheated to 350ºF for 10-15 minutes. Stir the seeds occasionally. The seeds are done when they are golden brown and smell delicious!
How to Make Homemade Sunflower Butter
To make sunflower seed butter, my biggest tip is patience! The seeds will blend in your food processor for 10-15 minutes. They are first ground to a powder and if you keep grinding they’ll become thicker. Keep going until the sunflower seed oil is released and the end result is a smooth, creamy mixture. Just keep going! After you blend the seeds, you’ll add in the additional flavors if using. Like I mentioned, I add in maple syrup, vanilla extract and sea salt, but feel free to get creative and make your own flavor variations.
Ways to Use Sunflower Seed Butter
There are SO many ways to use sunflower seed butter! Here are some ideas:
Mixed into overnight oats or traditional oatmeal Swap the nut butter in any smoothie for sunflower seed butter Spread on toast and top with sliced bananas and a drizzle of honey Make avocado toast and add a drizzle of sunflower seed butter Meal prep energy balls to snack on throughout the week As a dip with apples By the spoonful! As a substitute for any nut butter in baked goods like my flourless pumpkin muffins.
How to Store
As you might guess, this homemade sunflower seed butter stores really well! Store in an airtight container (I love using mason jars for easy storage) at room temp for up to a week or keep in the fridge for up to one month.
More Nut Butters and Spreads to Try
Pumpkin Butter Cinnamon Peanut Butter Pumpkin Almond Butter Cinnamon Raisin Almond Butter Coconut Butter Granola Butter
