Roasted Sunflower Seeds
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
6 steps. 12 minutes total.
- 1
Preheat your oven to 325°F (165°C)
- a.Line a large, rimmed baking sheet with parchment paper for easy cleanup.
- 2
In a medium bowl, combine the raw sunflower seeds, olive oil, and fine sea salt
- a.Toss thoroughly until every seed is lightly and evenly coated.
- 3
Pour the coated seeds onto the prepared baking sheet
- a.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.
- 4
Step 4
- a.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.
- 5
Remove the baking sheet from the oven and place it on a wire cooling rack
- a.Let the sunflower seeds cool completely on the sheet for at least 20 minutes. They will become significantly crispier as they cool.
- 6
Once fully cooled, transfer the roasted seeds to an airtight jar or container
- a.Store at room temperature for up to two weeks for optimal freshness and crunch.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best texture, ensure the seeds are in a single, non-overlapping layer on the baking sheet.
- 2Always start with raw, unsalted sunflower seeds. Using pre-roasted seeds will result in an overcooked, bitter taste.
- 3Don't skip the cooling step! The seeds develop their signature crunch as they cool down to room temperature.
- 4Store in a well-sealed container. Any exposure to moisture will make them lose their crispiness.
- 5If your seeds seem a bit soft after storing, you can re-crisp them in the oven at 300°F (150°C) for 3-5 minutes.
Adapt it for your goals.
Spicy Kick
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.
Sweet & SaltySweet & Salty
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.
Herby DelightHerby Delight
Mix in 1/2 teaspoon of dried rosemary or thyme along with the salt and oil for an aromatic, savory flavor.
Savory UmamiSavory Umami
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.
Why this is on our healthy list.
Rich in Vitamin E
Sunflower seeds are one of the best natural sources of vitamin E, a powerful antioxidant that protects cells from damage caused by free radicals.
Supports Heart Health
The high content of monounsaturated and polyunsaturated fats, particularly linoleic acid, can help lower cholesterol levels and reduce the risk of heart disease.
Excellent Source of Magnesium
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.
Boosts Mood and Brain Function
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.
Frequently asked questions
One serving of this recipe (approximately 1/4 cup) contains about 210-230 calories, primarily from healthy fats and protein.