Sunflower Seed Butter
User Reviews
4.9
96 reviews
Excellent
-
Cook Time
mins
-
Total Time
20 mins
-
Servings
12 servings (2 tbsp each)
-
Calories
183 kcal
-
Cuisine
American
Sunflower Seed Butter
Report
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.
Share:
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.
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.
- 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: 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: Preheat oven to 350 degrees. 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 Information
Show Details
Serving
2tbsp
Calories
183kcal
(9%)
Carbohydrates
10g
(3%)
Protein
6g
(12%)
Fat
15g
(23%)
Saturated Fat
1g
(5%)
Sodium
198mg
(8%)
Potassium
189mg
(5%)
Fiber
2g
(8%)
Sugar
5g
(10%)
Vitamin A
14IU
(0%)
Vitamin C
1mg
(1%)
Calcium
26mg
(3%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 12servings (2 tbsp each)
Amount Per Serving
Calories 183 kcal
% Daily Value*
| Serving | 2tbsp | |
| Calories | 183kcal | 9% |
| Carbohydrates | 10g | 3% |
| Protein | 6g | 12% |
| Fat | 15g | 23% |
| Saturated Fat | 1g | 5% |
| Sodium | 198mg | 8% |
| Potassium | 189mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 5g | 10% |
| Vitamin A | 14IU | 0% |
| Vitamin C | 1mg | 1% |
| Calcium | 26mg | 3% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
96 reviews
Excellent
Other Recipes
You'll Also Love
