Go Back
+ servings
Homemade sunflower seed butter in a dish on a white plate with apple slices.
Print

Sunflower Seed Butter

This homemade Sunflower Seed Butter is a healthy, nut-free alternative to peanut butter. If you have a high-powered food processor, it’s easy to make with raw or roasted seeds. Seed butter tastes amazing on toast, with granola, or by the spoonful.
Course Pantry
Cuisine American
Cook Time 20 minutes
Total Time 20 minutes
Servings 12 servings (2 tbsp each)
Calories 183kcal

Ingredients

  • 12 ounces sunflower seeds roasted (2 1/4 cups)
  • 1/4 cup brown sugar or to taste, optional
  • 1 teaspoon salt or to taste, optional

Instructions

  • Place sunflower seeds into the jar or bowl of a high-powered blender or food processor, respectively. Pulse the sunflower seeds until they are finely chopped.
  • Process or blend on a low speed for 1 minute continuously, then stop the machine and scrape down the sides. The sunflower seed will be dry and gritty.
  • Process or blend on a low speed a second time for 1 minute continuously, then stop the machine and scrape down sides. The sunflower seed butter will start to form a clumpy paste. If using raw sunflower seeds, you may need to add 1-2 tablespoons unflavored oil to facilitate the blending.
  • Process or blend on a low speed a third time for 1 minute continuously, then stop the machine and scrape down sides. The sunflower seed butter will be thick and grainy at this point. Add more oil, if needed.
  • Process or blend on a medium speed fourth time for 1 to 2 minutes longer. The sunflower seed butter should be creamy and smooth at this point. It may be hot to the touch, so allow it to cool before transferring to a jar. If using sugar or salt, add it now and process or blend again to combine (I like 1/4 cup brown sugar and 1 teaspoon salt).
  • The sunflower seed butter will keep in a covered container in the refrigerator for several months, but can also be kept at room temperature for a couple of weeks.

Video

Notes

  • Yield: 1 1/2 cups including 1/4 cup brown sugar. Nutrition information shown includes 1/4 cup brown sugar and 1 teaspoon salt.
  • Sweetener is optional, but welcome. Sunflower seeds, especially raw ones, can be a little bitter, so some sweetness can balance that out. I like brown sugar but honey, maple syrup, agave nectar, or coconut sugar are all good choices.
  • To make a chocolate seed butter, simply add 2-4 tablespoons cocoa powder or 1/4 to 1/2 cup melted chocolate during the last blending stage. Add sweetener to taste.
  • To roast the sunflower seeds, spread the raw shelled sunflower seeds across a large, rimmed baking sheet. Roast for 5-15 minutes, stirring halfway between the cooking process, until lightly golden brown. Once you remove the seeds from the oven, let them cool for several minutes before continuing.

Nutrition

Serving: 2tbsp | Calories: 183kcal | Carbohydrates: 10g | Protein: 6g | Fat: 15g | Saturated Fat: 1g | Sodium: 198mg | Potassium: 189mg | Fiber: 2g | Sugar: 5g | Vitamin A: 14IU | Vitamin C: 1mg | Calcium: 26mg | Iron: 2mg