Sunflower Seed Butter Recipe (With and Without Oil)

Sunflower seed butter is a delicious and easy-to-make spread, plus it’s a perfect alternative for anyone with peanut allergies. Why not have a go at making your own?

Sunflower seed butter is nutritious, as sunflower seeds contain a good amount of vitamins B, E, and selenium, along with packing a protein punch. Sunflower seeds are widely available, so you can be environmentally-friendly with your choices too, such as growing your own sunflowers, or buying local, in-season, and fairtrade. It is also best, where possible, to opt for organic sunflower seeds, to minimize your exposure to artificial chemicals and pesticides. You’ll not only be making something healthy and special for yourself and your loved ones, but also giving growers and the planet a helping hand, too. 

If you’re looking to grow your own sunflowers or find local harvests, the seeds are usually ready for harvest in September and October. The US produces a lot of sunflower seeds, so you are likely to find a local supplier.

These two recipes are a great alternative to nut butters — they deliver a great flavor and texture, but are nut-allergy-friendly. You do not need to use oil for sunflower seed butter, but you may prefer the taste and texture. Why not try making both and seeing which you like the best? 

Sunflower Seed Butter Recipe With Oil

The sweetness of coconut oil in the recipe is more to do with taste than texture, since it adds a subtle yet satisfying hint of richness. But be sure to toast the seeds! This is what gives depth to the butter, as toasting allows the natural oils to be released.

Yield: 16 oz.

Ingredients:

• 3 cups hulled sunflower seeds
• 1⁄4 cups sugar
• 1⁄2 teaspoon sea salt
• 1 tablespoon gently melted coconut oil
• 1⁄2 teaspoon pure vanilla extract

Instructions:

1. Toast the sunflower seeds at 350°F. You may choose to pre-heat, but pre-heating an oven isn’t always necessary and can waste energy. Spread the sunflower seeds on a large tray lined with a baking sheet – use a sheet of parchment paper alternative or lightly grease to reduce clean-up time. Let the seeds turn golden, which should take around 10-20 minutes. Stir every five minutes or so to avoid burning.
2. Let cool and then transfer to a food processor. Blend until they transform into a fine powder. This may take around 30 seconds on a continuous blend.
3. Blend again. This time the mixture will become clumpy. This may take another 30 secs or up to a minute.
4. Blend again until the mixture forms a ball. This could take two or three minutes.
5. Another blend. Two more minutes or so should have your mixture arriving at a sunflower seed butter consistency.
6. Add the remaining ingredients. Blend for two more minutes to mix everything in. By now it should be beautifully smooth and spreadable. 

Your sunflower seed butter will keep at room temperature (in an airtight container) for around 2 weeks. You can also refigerate it for up to 5 weeks (but it will harden), or you can freeze the butter for 3 months.

Tip: Know your food processor. It may take a little less, or a little more time than suggested to get the right blend. Know that the processing will go through a number of stages, from powder, to clump, to the final sunflower seed butter. Be patient. If your food processors heats up too much during the blending, it is fine to allow time between blends.

Sunflower Seed Butter Recipe Without Oil

The process for an oil-free recipe is very similar to the above, but here we are adding a little cinnamon for sweetness. The taste may be a little bland without the sigar, but you could opt for alternative sweeteners if you prefer, such as maple syrup. Dry sweetners simply extend the sunflower butter’s shelf-life, so if using something like a syrup, just be sure to eat it more quickly.

Yield: 16 oz.

Ingredients:

• 3 cups hulled sunflower seeds
• 1⁄4 cups sugar (coconut sugar works particularly well)
• 1⁄2 teaspoon sea salt
• Pinch of ground cinnamon

Instructions:

1. Be sure toast the sunflower seeds, at 350°, for around 10-20 mins, stirring approximately every five minutes.
2. Let cool and then transfer to a food processor. Blend until they transform into a fine powder. This may take around 30 seconds on a continuous blend.
3. Blend again. This time the mixture will become clumpy. This may take another 30 secs or up to a minute.
4. Blend again until the mixture forms a ball. This could take two or three minutes.
5. Another blend. Two more minutes or so should have your mixture arriving at a sunflower seed butter consistency.
6. Add the sugar, salt and cinnamon and blend until you get your final buttery paste.

This will also keep at room temperature for around 2 weeks, plus can be refrigerated and frozen.

Read more:

• How to Make Homemade Peanut Butter
• How to Harvest Sunflower Seeds: Two Easy Methods
• Overnight Oats: Three Simple Breakfast Ideas

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Tags: Breakfast Desserts Guide Recipes Vegan