Servings
Font
Back
Sunflower Butter
4.8 from 12 votes

Sunflower Butter

Learn to make smooth, delicious, all natural and allergy-friendly homemade sunflower butter in your food processor with raw sunflower seeds, honey and salt.

Prep Time
5 mins
Cook Time
45 mins
Total Time
50 mins
Servings: 16 servings
Calories: 219 kcal
Course: Snacks
Cuisine: American

Ingredients

  • 4 cups sunflower seeds shelled (you may substitute roasted unsalted seeds - see note below, raw, unsalted
  • 5-9 teaspoons sunflower oil amount may vary - you may substitute avocado oil, see notes below, high-oleic
  • 3 tablespoons honey (or to taste) - for vegan use maple syrup or agave nectar
  • 1/4 teaspoon sea salt or to taste

Instructions

    Cup of Yum
  1. Preheat oven to 350 degrees F. Spread the sunflower seeds evenly across a sheet tray and roast until lightly golden brown and fragrant, stirring occasionally, for about 20-25 minutes. Be sure to check on them often to avoid burning.
  2. Allow the sunflower seeds to cool to room temperature. In a food processor, combine the roasted sunflower seeds with the honey and salt (use more or less salt and honey to taste, if desired).
  3. Begin processing the seeds. At first the nut butter will clump together in pieces. 
  4. Add the oil 1 tsp at a time, smoothing out the butter and blending frequently, until you reach your desired consistency. Scrape down the sides of the processor as necessary. I like my sunflower butter on the soft, semi-goopy side, so I tend to use more oil. This also helps to keep the butter moist when it is refrigerated, and easier to stir. You can use less oil for a thicker, drier butter if you prefer. Continue processing until smooth.
  5. Store your sunflower butter in an airtight container in the refrigerator. I typically use a mason jar. Use it within a month for freshest taste. As with most natural nut and seed butters, some natural oils may separate from the butter over time. If this happens, just use a spoon to mix the oil back into the butter.

Notes

  • You will also need: Baking sheet, food processor
  • Makes 25 oz total, approx. 1.5 oz per serving (16 servings)Measurements: 2.5 cups total, 2.5 tbsp per serving 
  • Important notes:  This recipe works best in a large food processor. Smaller processors and blenders are not recommended. However, if you wish to try it with a smaller machine, make sure you make it in two or even three batches - and work slowly to avoid burning out your engine. If making this for somebody with a nut allergy, make sure you buy sunflower seeds that are not processed in a facility that processes tree nuts. Also, make sure your kitchen appliances and cooking surfaces have been fully cleaned and sterilized to avoid contaminating the batch with nut residue. Nut allergies are nothing to mess around with! Do not serve to anybody who has a sunflower seed allergy. This is much less common than nut allergies, but it does exist. Always best to be safe and ask!
  • Important notes:  This recipe works best in a large food processor. Smaller processors and blenders are not recommended. However, if you wish to try it with a smaller machine, make sure you make it in two or even three batches - and work slowly to avoid burning out your engine. If making this for somebody with a nut allergy, make sure you buy sunflower seeds that are not processed in a facility that processes tree nuts. Also, make sure your kitchen appliances and cooking surfaces have been fully cleaned and sterilized to avoid contaminating the batch with nut residue. Nut allergies are nothing to mess around with! Do not serve to anybody who has a sunflower seed allergy. This is much less common than nut allergies, but it does exist. Always best to be safe and ask!
  • If substituting pre-roasted seeds, you may skip the oven toasting step.
  • I prefer to use high-oleic sunflower oil in this recipe - it makes for a nice, spreadable sunflower butter. High-oleic varieties of sunflower oil are lower in polyunsaturated fat, making them a healthier choice overall. Avocado oil may be substituted in this recipe, but many brands have a greenish-hue - which may affect the look of your sunflower butter. It doesn't bother me, but if it bothers you, stick to sunflower oil. 
  • high-oleic sunflower
  • polyunsaturated fat, making them a healthier choice overall.

Nutrition Information

Serving 1.5oz Calories 219kcal (11%) Carbohydrates 10g (3%) Protein 7g (14%) Fat 18g (28%) Saturated Fat 2g (10%) Polyunsaturated Fat 8g (47%) Monounsaturated Fat 7g (35%) Sodium 40mg (2%) Potassium 218mg (5%) Fiber 3g (12%) Sugar 4g (8%) Vitamin A 17IU (0%) Vitamin C 0.5mg (1%) Calcium 26mg (3%) Iron 2mg (11%)

Nutrition Facts

Serving: 16 servings

Amount Per Serving

Calories 219

% Daily Value*

Serving 1.5oz
Calories 219kcal 11%
Carbohydrates 10g 3%
Protein 7g 14%
Fat 18g 28%
Saturated Fat 2g 10%
Polyunsaturated Fat 8g 47%
Monounsaturated Fat 7g 35%
Sodium 40mg 2%
Potassium 218mg 5%
Fiber 3g 12%
Sugar 4g 8%
Vitamin A 17IU 0%
Vitamin C 0.5mg 1%
Calcium 26mg 3%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.