Sunflower Seeds Small Portion
Lightly roasted and lightly salted sunflower seeds, perfect for a quick, crunchy, and nutritious snack. Ready in under 10 minutes, this small portion is ideal for curbing hunger between meals without ruining your appetite.
For 1 serving
- prep
Measure the sunflower seeds and salt.
Get 1 cup of raw, hulled sunflower seeds and a pinch of salt ready by the stove.
- roast · ~5 min
Dry roast the sunflower seeds.
1.Place a medium skillet over medium heat and let it warm up for 1 minute.2.Add the raw sunflower seeds to the dry skillet.3.Stir continuously with a wooden spoon to prevent scorching.4.Roast for 4 to 5 minutes, until the seeds are fragrant and just beginning to turn golden.TIPKeep the seeds moving. Sunflower seeds can go from perfectly roasted to burnt in seconds. - roast · ~2 min
Add the oil and salt.
1.Drizzle 0.5 teaspoon of oil over the seeds.2.Sprinkle a pinch of salt evenly across the surface.3.Continue stirring and roasting for another 1 to 2 minutes, fully coating the seeds.TIPAdding the oil halfway through helps the salt stick without burning it. - rest · ~5 min
Cool completely before serving.
Transfer the roasted seeds to a plate and spread them in a single layer. Let them cool for at least 5 minutes to achieve maximum crunchiness.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Use hulled, raw sunflower seeds to avoid any bitterness from the shells.
- 2Keep the seeds moving constantly during roasting to prevent burning.
- 3The seeds are done when they become fragrant and just begin to turn golden.
- 4Let the seeds cool completely on a plate in a single layer for maximum crunch.
- 5Store cooled seeds in an airtight container at room temperature for up to 2 weeks.
- 6Adjust the salt to your taste; start with a pinch and add more after roasting if needed.
Adapt it for your goals.
Sweet cinnamon
Skip the salt and oil; after dry-roasting, toss the seeds with a teaspoon of melted butter, a pinch of sugar, and 1/4 teaspoon of cinnamon for a sweet, dessert-like snack.
spicy chili limeSpicy chili-lime
Add 1/4 teaspoon of chili powder and a squeeze of fresh lime juice along with the oil and salt for a tangy, spicy kick that pairs well with cocktails.
Why this is on our healthy list.
Rich in Vitamin E
Sunflower seeds are a top source of vitamin E, a powerful antioxidant that helps protect cells from damage.
Good Source of Healthy Fats
The seeds provide polyunsaturated and monounsaturated fats, which support heart health when eaten in moderation.
High in magnesium
A 1-cup portion (hulled) offers a significant amount of magnesium, important for muscle function and bone health.
Frequently asked questions
Yes, a non-stick pan works well, but still stir continuously to prevent any hot spots from burning the seeds.
