5 from 18 votes
How to Roast Sunflower Seeds
This recipe demonstrates how to roast raw sunflower seeds using either an oven or stovetop method. The result is golden brown seeds with a fragrant, toasty aroma and a satisfying crunch. Low and slow heat with occasional stirring helps develop a flavorful, evenly roasted seed ideal for snacking or using in other dishes. The seeds can be enjoyed warm or stored for up to three months.
Prep Time
2 mins
Cook Time
13 mins
Total Time
15 mins
Servings:
25
servings
Calories:
106 kcal
Course:
Snacks
Cuisine:
American
Ingredients
- 1 pound sunflower seeds raw
Instructions
In the Oven
- Preheat the oven to 350˚F and line a quarter rimmed baking sheet with parchment paper.
- Place the sunflower seeds on the prepared baking sheet and shake it around to evenly distribute the sunflower seeds in a single layer.
- Roast for 10 to 15 minutes, stirring occasionally until they become fragrant and golden brown. Enjoy warm or store for later use for up to 3 months.
Cup of Yum
On the Stovetop
- Heat a large skillet over medium heat. Add the sunflower seeds to the pan by themselves and roast for 5 to 10 minutes, stirring occasionally until they become fragrant and golden brown. Enjoy warm or store for later use for up to 3 months.
Notes
- Roast seeds slowly to avoid burning and maximize flavor development.
- Stir seeds occasionally during roasting to ensure even browning.
- Store roasted seeds in an airtight container for up to three months.
Nutrition Information
Calories
106kcal
(5%)
Carbohydrates
4g
(1%)
Protein
4g
(8%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
4g
(24%)
Monounsaturated Fat
3g
(15%)
Sodium
2mg
(0%)
Potassium
117mg
(2%)
Fiber
2g
(8%)
Sugar
0.5g
(1%)
Vitamin A
9IU
(0%)
Vitamin C
0.3mg
(0%)
Calcium
14mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 25 servings
Amount Per Serving
Calories 106
% Daily Value*
| Calories | 106kcal | 5% |
| Carbohydrates | 4g | 1% |
| Protein | 4g | 8% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 2mg | 0% |
| Potassium | 117mg | 2% |
| Fiber | 2g | 8% |
| Sugar | 0.5g | 1% |
| Vitamin A | 9IU | 0% |
| Vitamin C | 0.3mg | 0% |
| Calcium | 14mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.