Roasted Salted Sunflower Seed
Get ready to elevate your snacking game with this simple yet irresistibly delicious recipe for Roasted Salted Sunflower Seeds. Perfectly seasoned and oven-roasted to crunchy perfection, these homemade sunflower seeds retain their satisfying shells, offering an authentic and wholesome snacking experience. The recipe uses just three pantry staples—raw sunflower seeds, water, and salt—but delivers big on flavor with a briny infusion achieved through a quick simmer before roasting. With only 10 minutes of prep and customizable roasting time, this healthy snack is as easy to make as it is to enjoy. Whether you savor them on their own or sprinkle them over salads and dishes for a nutty crunch, these roasted salted sunflower seeds are a versatile treat you'll want to keep on hand.
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Recipe Information
Ingredients
- 2 cups Raw sunflower seeds (with shells)
- 4 cups Water
- 2 tablespoons Salt
Instructions
Rinse the raw sunflower seeds under cold water to remove any debris and dirt. Drain well.
In a medium saucepan, combine the water and salt. Stir until the salt is dissolved.
Add the rinsed sunflower seeds to the salted water and bring to a boil over medium-high heat.
Reduce the heat to low and let the seeds simmer for 15-20 minutes. This allows the salt to infuse into the seeds.
Preheat the oven to 325°F (165°C) while the seeds are simmering.
After simmering, drain the seeds in a colander and spread them out on a clean kitchen towel or paper towels to remove excess moisture.
Line a baking sheet with parchment paper or aluminum foil. Spread the sunflower seeds in a single even layer on the sheet.
Roast the seeds in the preheated oven for 20-25 minutes, stirring halfway through to ensure even roasting.
Check for doneness by tasting a seed—it should be dry, crunchy, and flavorful. Add more roasting time in 2-3 minute increments if needed, but be careful not to burn the seeds.
Let the roasted sunflower seeds cool completely on the baking sheet before transferring them to an airtight container for storage.
Enjoy your homemade roasted salted sunflower seeds as a healthy snack or topping!
Nutrition Facts
Calories |
267 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.4 g | 30% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1947 mg | 85% | |
| Total Carbohydrate | 10.1 g | 4% | |
| Dietary Fiber | 4.9 g | 18% | |
| Total Sugars | 1.7 g | ||
| Protein | 10.1 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 49 mg | 4% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 317 mg | 7% | |
*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.
