How to Make Your Own Sunflower Seed Butter
Whip up a batch of creamy, homemade sunflower seed butter with this simple and delicious recipe that’s perfect for snacking, baking, and spreading! Made with just four ingredients—roasted sunflower seeds, a splash of neutral oil, a touch of salt, and optional honey or maple syrup for natural sweetness—this recipe transforms pantry staples into a nutrient-packed, nut-free alternative to traditional nut butters. The secret lies in gently toasting the seeds to enhance their rich, nutty flavor before blending them into a smooth, spoonable butter. Ready in just 20 minutes, this DIY sunflower seed butter is easy to customize, budget-friendly, and free from preservatives, making it a healthy and versatile option for any kitchen. Store your freshly made butter in the fridge for up to three weeks and enjoy it on toast, in smoothies, or straight off the spoon!
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Recipe Information
Ingredients
- 3 cups raw sunflower seeds
- 2 tablespoons neutral oil (e.g., sunflower oil or grapeseed oil)
- 2 teaspoons honey or maple syrup (optional, for sweetness)
- 0.25 teaspoons salt
Instructions
Preheat your oven to 350°F (175°C).
Spread the raw sunflower seeds evenly onto a baking sheet in a single layer.
Toast the sunflower seeds in the oven for 8-10 minutes, stirring halfway through to ensure even roasting. Watch carefully to avoid burning; the seeds should be lightly golden and fragrant.
Remove the sunflower seeds from the oven and allow them to cool for 5 minutes.
Transfer the cooled sunflower seeds to a food processor or high-speed blender.
Process the seeds on high, pausing every couple of minutes to scrape down the sides. This process can take 5-10 minutes, depending on your equipment.
Once the sunflower seeds begin to form a paste, add the neutral oil, salt, and optional honey or maple syrup for sweetness. Continue blending until you achieve a smooth, creamy consistency.
Taste and adjust seasoning or sweetness as desired. Blend again briefly to incorporate any adjustments.
Transfer the sunflower seed butter to a clean, airtight jar or container.
Store in the refrigerator for up to 2-3 weeks, stirring before use if separation occurs.
Nutrition Facts
Calories |
3033 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 263.0 g | 337% | |
| Saturated Fat | 27.0 g | 135% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 607 mg | 26% | |
| Total Carbohydrate | 124.9 g | 45% | |
| Dietary Fiber | 51.7 g | 185% | |
| Total Sugars | 39.8 g | ||
| Protein | 91.7 g | 183% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 317 mg | 24% | |
| Iron | 18.4 mg | 102% | |
| Potassium | 3091 mg | 66% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
