Homemade Sunflower Seed Butter
Skip the store-bought versions and whip up your own incredibly simple and creamy sunflower seed butter at home with just two ingredients. Perfect for spreading on toast, dipping fruit, or boosting your smoothies, it's a fantastic allergy-friendly alternative to peanut butter.
For 12 servings
Ensure your sunflower seeds are roasted and unsalted. If using raw seeds, spread them in a single layer on a baking sheet and roast at 300°F (150°C) for 8-10 minutes, stirring halfway, until fragrant and lightly golden. Allow them to cool completely before proceeding.
Add the cooled, roasted sunflower seeds to the bowl of a high-powered food processor or a robust blender. Make sure the equipment is clean and dry.
Process on high speed. Initially, the seeds will break down into a coarse meal, resembling crumbs. Use a spatula to scrape down the sides of the bowl as needed to ensure all seeds are processed evenly.
Continue processing. After approximately 3-5 minutes, the crumbs will start to clump together, forming a thick, dry paste. Keep scraping the sides of the bowl frequently to prevent the motor from overheating and to help the mixture blend smoothly.
As you continue to blend (this stage can take 8-15 minutes total, depending on your machine's power), the natural oils from the seeds will begin to release. The paste will gradually transform into a smoother, more liquid consistency. Be patient during this crucial stage; the mixture will go from dry to thick to creamy.
Once the butter reaches your desired smooth and creamy consistency, add the fine sea salt. Blend for another 30-60 seconds to fully incorporate the salt. Taste and adjust the salt if necessary.
Transfer the homemade sunflower seed butter to a clean, airtight jar. Store at room temperature for up to 1 week, or in the refrigerator for up to 3-4 weeks. The oils may naturally separate over time; simply stir well before each use.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Patience is Key: The transformation from dry seeds to creamy butter takes time. Don't be discouraged if it looks dry or pasty for a while; the oils will eventually release.
- 2Use Roasted Seeds: Roasting the sunflower seeds significantly enhances their flavor and makes them easier to process into a smooth, spreadable butter.
- 3High-Powered Equipment: A robust food processor or a high-speed blender is essential for achieving the creamiest texture without overheating the machine.
- 4Scrape Down Often: Regularly scraping the sides of the bowl ensures all seeds are processed evenly and helps prevent the motor from overworking.
Adapt it for your goals.
Sweet Sunflower Butter
Add 1-2 tablespoons of maple syrup, honey, or agave nectar along with the salt for a touch of sweetness.
Chocolate Sunflower ButterChocolate Sunflower Butter
Incorporate 1-2 tablespoons of unsweetened cocoa powder or cacao powder during the final blending stage for a delicious chocolatey spread.
Spiced Sunflower ButterSpiced Sunflower Butter
Add 1/2 teaspoon of ground cinnamon, a pinch of nutmeg, or 1/4 teaspoon of vanilla extract for an aromatic twist.
Why this is on our healthy list.
Heart Health Support
Sunflower seeds are rich in monounsaturated and polyunsaturated fats, which are known to help reduce 'bad' LDL cholesterol levels and promote cardiovascular health.
Rich in Vitamin E
An excellent source of Vitamin E, a powerful antioxidant that protects cells from damage, supports immune function, and contributes to healthy skin and eyes.
Good Source of Protein and Fiber
Provides a decent amount of plant-based protein and dietary fiber, aiding in satiety, digestion, and stable blood sugar levels.
Frequently asked questions
Patience is crucial! It takes time for the natural oils to release. Ensure you're using a high-powered food processor and continue blending, scraping down the sides often. If it's still very dry after 15-20 minutes, you can try adding 1-2 teaspoons of a neutral oil (like sunflower or grapeseed oil) to help it along.
