What to do with Sunflower Seeds: Creative Recipes and More

Sunflower seeds are a wonderful addition to any diet. They are packed with essential nutrients such as protein, healthy fats, fiber, and vitamins. They also make excellent snacks that can be enjoyed on their own or added to other dishes for a nutritional boost. If you’re looking for creative ways to incorporate sunflower seeds into your diet, then you’re in luck. In this article, we’ll explore some delicious recipes and share tips on how to use sunflower seeds in various ways.

How to Roast Sunflower Seeds

Roasted sunflower seeds are a healthy and flavorful snack that can be enjoyed anytime, anywhere. Here’s how to prepare them:


  • 1 cup raw sunflower seeds
  • 1 tbsp olive oil
  • 1 tsp salt


  1. Preheat the oven to 350°F (175°C).
  2. Rinse the sunflower seeds in cold water and remove any debris.
  3. Place the seeds in a bowl and toss them with olive oil and salt.
  4. Spread the seeds in a single layer on a baking sheet.
  5. Bake for 15-20 minutes, or until lightly golden brown. Stir occasionally to ensure even roasting.
  6. Let the seeds cool completely before storing them in an airtight container.

Sunflower Seed Butter

If you’re a fan of peanut butter or almond butter, then you’ll love sunflower seed butter. It’s easy to make and has a rich, creamy texture that is perfect for spreading on toast or using as a dip for fruits and veggies.


  • 2 cups roasted sunflower seeds
  • 1-2 tbsp honey, maple syrup or agave nectar(Optional)
  • 1 tsp vanilla extract
  • 1/2 tsp sea salt
  • 1-2 tbsp coconut oil(Optional)


  1. Add the roasted sunflower seeds, honey, vanilla extract, and salt to a food processor. Blend until the mixture turns into a smooth paste.
  2. If the mixture is too thick, add 1-2 tablespoons of coconut oil to thin it out.
  3. Transfer the sunflower seed butter to an airtight container and store in the refrigerator for up to 2 weeks.

Sunflower Seed Pesto

If you’re a fan of pesto, you’ll love this twist on the classic recipe. Sunflower seed pesto is a delicious, nutty alternative that is perfect for drizzling over pasta, spreading on sandwiches, or using as a dip for veggies.


  • 2 cups fresh basil leaves
  • 1/2 cup sunflower seeds
  • 3 cloves garlic, minced
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup olive oil
  • 1/2 tsp sea salt


  1. Add the basil leaves, sunflower seeds, garlic, Parmesan cheese, olive oil, and salt to a food processor. Blend until the mixture turns into a smooth paste.
  2. Transfer the pesto to an airtight container and store in the refrigerator for up to 1 week.

Sunflower Seed Granola

Granola is a delicious and healthy breakfast option that can be enjoyed in a variety of ways. This sunflower seed granola recipe is simple to make and perfect for adding to yogurt, smoothie bowls, or eating on its own as a snack.


  • 2 cups rolled oats
  • 1/2 cup sliced almonds
  • 1/2 cup raw sunflower seeds
  • 1/4 cup honey
  • 1/4 cup coconut oil, melted
  • 1 tsp vanilla extract
  • 1/2 tsp sea salt


  1. Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper.
  2. In a large bowl, combine the oats, almonds, sunflower seeds, honey, coconut oil, vanilla extract, and salt. Mix well to ensure the ingredients are evenly coated.
  3. Spread the mixture in a single layer on the prepared baking sheet.
  4. Bake for 15-20 minutes, stirring occasionally, until lightly golden brown.
  5. Let the granola cool completely before transferring it to an airtight container for storage.

Ways to Use Sunflower Seeds

Sunflower seeds are versatile and can be used in a variety of dishes. Here are some ideas:


Sprinkle toasted sunflower seeds on top of your favorite salad for added texture and flavor.

Baked Goods:

Add sunflower seeds to your favorite muffins, cookies, granola bars or breads for a healthy twist.


Blend sunflower seeds into your favorite smoothie for an extra boost of protein and healthy fats.


Garnish soups with toasted sunflower seeds for added crunch.


Top roasted vegetables with sunflower seeds for a healthy and flavorful side dish.


Sunflower seeds are a nutritional powerhouse that can be enjoyed in a variety of ways. From roasting to making nut butter, pesto, and granola, there are so many ways to use sunflower seeds in your dishes. Try incorporating them into your diet today for a healthy and delicious twist.

Frequently Asked Questions (FAQs)

Here are answers to some of the most common questions related to sunflower seeds:

  • Q: Are sunflower seeds good for weight loss?
  • A: Yes, sunflower seeds are a great addition to a weight loss diet. They are low in calories and high in fiber, which helps keep you full for longer.
  • Q: Can sunflower seeds help reduce inflammation?
  • A: Yes, sunflower seeds contain compounds that can help reduce inflammation in the body.
  • Q: Are sunflower seeds safe for people with nut allergies?
  • A: Yes, sunflower seeds are not classified as tree nuts and are safe for people with nut allergies.


Cagri, A., Sensoy, I., & Yalcin, H. (2019). Potential Health Benefits and Problems Associated With Consumption of Sunflower Seeds: A Narrative Review. Current Nutrition Reports, 8(3), 221-230. doi:10.1007/s13668-019-0278-y

Mayo Clinic. (2020, Jan 9). Nuts and your heart: Eating nuts for heart health. Retrieved from https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635

National Institutes of Health. (2019, Nov 27). Vitamin E Fact Sheet for Health Professionals. Retrieved from https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

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