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4.8 from 72 votes

Sunflower Seed Butter

Sunflower seed butter is an easy nut-free alternative to peanut butter, made without any added oil. It's perfect for making nut-free school lunches and snacks!

Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 12 ounces
Calories: 176 kcal
Course: Snacks
Cuisine: American

Ingredients

  • 12 ounces hulled sunflower seeds (unsalted; raw or dry roasted)
  • 3/4 teaspoon fine sea salt
  • 1/4 cup granulated sugar (optional)

Instructions

    Cup of Yum
  1. Preheat the oven to 350ºF and spread the sunflower seeds out into an even layer on a rimmed baking sheet. Roast the seeds for 8 to 10 minutes, or until they smell fragrant. When you stir the seeds, they should glisten from their natural oils being release. Let the seeds cool for at least 10-15 minutes, so they won't melt the plastic of your food processor or blender container.
  2. Add the warm (but not piping hot) seeds to the bowl of a food processor or blender and process for 2 minutes. Stop and scrape down the sides of the machine, as needed.
  3. Continue processing the seeds, until they start to stick together and form a thick paste. This is a good sign! The seeds will need to process for roughly 5 more minutes, until a gritty sunflower seed butter starts to come together.
  4. Keep processing the seeds for another minute or two, until the sunflower seed butter becomes more runny and drippy in consistency. When it looks relatively smooth, you can add any seasonings you like, such as salt and granulated sugar, if you want to counter-balance the bitter flavor of the seeds. Process briefly to evenly distribute the seasonings, about 60 seconds.
  5. Transfer the sunflower seed butter to a glass jar, and let it cool completely before securing the top with a lid. (This way the jar won't steam from the heat, which could cause it to spoil faster.) Sunflower seed butter can be stored in an airtight container in the fridge for up to 1 month.

Notes

  • Nutrition information is for roughly 1 ounce of sunflower seed butter, which is about 2 tablespoons. This information is automatically calculated, and is just an estimate, not a guarantee.
  • *If you are making this for someone with nut allergies, be sure to check the package of your sunflower seeds to make sure they aren't processed in a facility that also handles tree nuts.
  • *I use coconut sugar when making this recipe, but you can use a different granulated sugar if coconut allergies are a concern. Brown sugar or cane sugar will also work well. Do not use a liquid sweetener, like maple syrup or honey, or the texture will stiffen up and it will become very difficult to spread.

Nutrition Information

Calories 176kcal (9%) Carbohydrates 9g (3%) Protein 6g (12%) Fat 15g (23%) Saturated Fat 1g (5%) Polyunsaturated Fat 7g Monounsaturated Fat 5g Sodium 154mg (6%) Potassium 183mg (5%) Fiber 2g (8%) Sugar 3g (6%) Vitamin A 14IU (0%) Vitamin C 0.4mg (0%) Calcium 22mg (2%) Iron 1mg (6%)

Nutrition Facts

Serving: 12ounces

Amount Per Serving

Calories 176

% Daily Value*

Calories 176kcal 9%
Carbohydrates 9g 3%
Protein 6g 12%
Fat 15g 23%
Saturated Fat 1g 5%
Polyunsaturated Fat 7g 41%
Monounsaturated Fat 5g 25%
Sodium 154mg 6%
Potassium 183mg 4%
Fiber 2g 8%
Sugar 3g 6%
Vitamin A 14IU 0%
Vitamin C 0.4mg 0%
Calcium 22mg 2%
Iron 1mg 6%

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