Sunflower Seed Butter

Whew, I needed a little breather after yesterday’s heavy post. 

Today, let’s talk about nut butters, shall we? Winking smile

While I love me some plain unsalted peanut butter, there are certain times when I just want something different.  Our home is most times stocked with almond butter, tahini [sesame seed butter], coconut butter, and peanut butter.  I use the coconut butter in dessert recipes [chocolate truffles, anyone?] or in my oats, drizzle tahini over sauteed kale, and spread creamy almond butter atop gluten-free cinnamon-raisin toast.  Ben eats peanut butter daily in one form or another [on bagels, in a pb+j’s, in smoothies].

Nut butters have got protein and are full of healthy fats and oils, but they’re also dense – most often 2 Tbsp have about 200 calories – which will put quite a ding in your calorie-count if you’re not paying attention [that mindless spoonful of pb is probably 2-3 Tbsp]. 

Seed butters [pumpkin/sunflower/sesame] are a bit less calorie-dense without forfeiting flavor! 

Today’s sunflower seed butter was made especially with my good friend Darlene in mind.  She e-mailed me a few weeks back about making nut-free macaroons because she’s allergic to nuts [I know, SAD!].  I knew then that I wanted to showcase a recipe that proves making your own nut/seed butters is not only cheap and easy, but delicious and completely adaptable!   

You’ll fall in love with this butter even if you’re not allergic to nuts.  Here’s why:

  • It’s delicious!  Roasted sunflower seeds have a nutty taste and texture with an added element of silkiness. 
  • Sunflower seeds are chock-full of vitamin E [which serves as an anti-inflammatory, antioxidant, and helps prevent cardiovascular disease], magnesium [necessary for energy + healthy bones], and selenium [which helps prevent cancer + improves detoxification]. 

As always, this recipe is totally adjustable!  Feel free to add salt, more sugar, or more oil to fit your preference and diet [taste-testing along the way is part of the fun!].


Sunflower Seed Butter


  • 2 c sunflower seeds [roasted/raw]
  • 1-2 tsp raw sugar [or other sweetener]
  • 1-2 tsp canola oil [depending on how goopy you want it.  You can also use any other mild-tasting oil.]

If you’re starting with raw sunflower seeds, roast your seeds at 350 degrees for 8-12 minutes [watch them closely as they will go from perfectly brown to burnt very quickly!].  Allow the seeds to cool. 

Process together the seeds and sugar together in a food processor [I’ve tried using my mini food-processor and it didn’t work, so you’ll want to use a standard sized machine with lots of room.]


Once the seeds and sugar is processed and begins to clump together [this could take a few minutes], drizzle the oil in one tsp at a time, allowing time for it to incorporate before trying another tsp. 


Be patient [I know, I know…].  Allow the mixture to process for 5-10 minutes, scraping down the sides a few times.  I promise it will suddenly start to even out and look like something spreadable.   


I like my sunflower seed butter a little grainy.  Once it gets to your desired consistency, stop the processor, taste-test and tweak ingredients, if necessary. 

Enjoy!  Makes about eight servings [about 1 c / 16 Tbsp]. 

Store your sunflower seed butter in a glass jar in the fridge. 


Immediately consume whatever doesn’t fit in the jar. Winking smile 


[between Udi’s gluten-free toast + fresh cherries!]

Aloha Pumehana. Whether you’re here to find balance, wholesome recipes or inspiration, I hope you enjoy the posts.  Please subscribe to Green Plate Dinners to receive automatic updates and be the first to read new posts for free!


6 thoughts on “Sunflower Seed Butter

  1. lovelylici1986 says:

    Boy, do I need a food processor!
    That looks yummy. And impressive.
    Btw, your posts with the VFFs somehow convinced me that I should start running. Training for a 5k! I may email you for some been-there-done-that support and feedback, if that’s okay. 🙂

  2. Darlene Rodrigues says:

    Thanks for sharing this!!!! I’ve only bought sunflower seed butter from Trader Joe’s. My last jar is more than half gone. I’ve also wanted to try making my own but always feared screwing it up. I feel bold enough to try with your recipe. Muchos mahalos for sharing your recipes and thinking of our good health!

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