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.
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Cook Time 20 minutes
Total Time 20 minutes
Course Pantry
Cuisine American
Servings 12 servings (2 tbsp each)
Calories 183 kcal

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: 2tbspCalories: 183kcalCarbohydrates: 10gProtein: 6gFat: 15gSaturated Fat: 1gSodium: 198mgPotassium: 189mgFiber: 2gSugar: 5gVitamin A: 14IUVitamin C: 1mgCalcium: 26mgIron: 2mg
Keyword sunflower seeds
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