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A super simple, crunchy, and savory snack perfect for munching. These oven-roasted sunflower seeds are lightly salted and packed with healthy fats, making them a nutrient-dense alternative to chips.
For 4 servings
Preheat your oven to 325°F (165°C). Line a large, rimmed baking sheet with parchment paper for easy cleanup.
In a medium bowl, combine the raw sunflower seeds, olive oil, and fine sea salt. Toss thoroughly until every seed is lightly and evenly coated.
Pour the coated seeds onto the prepared baking sheet. Use a spatula to spread them into a single, even layer, ensuring no seeds are overlapping. This is the key to achieving a uniform, crispy texture.
Bake for 10-12 minutes, stirring the seeds at the 5-minute mark to promote even browning. The seeds are done when they are fragrant and a light golden-brown color. Watch them closely in the last few minutes as they can burn quickly.
Remove the baking sheet from the oven and place it on a wire cooling rack. Let the sunflower seeds cool completely on the sheet for at least 20 minutes. They will become significantly crispier as they cool.
Once fully cooled, transfer the roasted seeds to an airtight jar or container. Store at room temperature for up to two weeks for optimal freshness and crunch.
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A super simple, crunchy, and savory snack perfect for munching. These oven-roasted sunflower seeds are lightly salted and packed with healthy fats, making them a nutrient-dense alternative to chips.
This american recipe takes 17 minutes to prepare and yields 4 servings. At 196.83 calories per serving with 6.65g of protein, it's a beginner-friendly recipe perfect for snack.
Add 1/4 teaspoon of cayenne pepper and 1/4 teaspoon of smoked paprika to the oil and salt mixture before tossing with the seeds.
After roasting, while the seeds are still hot, toss them with 1 teaspoon of maple syrup and a pinch of cinnamon. Spread them back on the parchment to cool and dry.
Mix in 1/2 teaspoon of dried rosemary or thyme along with the salt and oil for an aromatic, savory flavor.
Add 1/4 teaspoon of garlic powder, 1/4 teaspoon of onion powder, and 1 teaspoon of nutritional yeast to the mix before roasting for a cheesy, savory flavor.
Sunflower seeds are one of the best natural sources of vitamin E, a powerful antioxidant that protects cells from damage caused by free radicals.
The high content of monounsaturated and polyunsaturated fats, particularly linoleic acid, can help lower cholesterol levels and reduce the risk of heart disease.
Magnesium is vital for bone health, muscle function, and nerve regulation. A single serving of sunflower seeds provides a significant portion of your daily magnesium needs.
They contain tryptophan, an amino acid that can help produce serotonin, a neurotransmitter that promotes a feeling of well-being. The vitamin B6 content also supports cognitive function.
One serving of this recipe (approximately 1/4 cup) contains about 210-230 calories, primarily from healthy fats and protein.
Yes, in moderation. They are an excellent source of healthy fats (monounsaturated and polyunsaturated), vitamin E, magnesium, and selenium. They support heart health and have anti-inflammatory properties. However, they are calorie-dense, so portion control is important.
Absolutely! Preheat your air fryer to 300°F (150°C). Place the seasoned seeds in the basket in a single layer and air fry for 5-8 minutes, shaking the basket halfway through, until golden and fragrant.
The most common reasons are not letting them cool completely before storing, or storing them in a container that isn't airtight. The cooling process is crucial for developing crispiness. Storing them while warm traps steam and makes them soft.
Use your senses! They will be very fragrant, make a slight crackling sound, and will have turned a light golden-brown color. It's better to pull them out slightly early, as they will continue to cook a little on the hot pan.
This recipe is designed for shelled seeds (kernels). If you use in-shell seeds, you will need to increase the salt and oil slightly and extend the roasting time to 15-20 minutes.