How To Make Sunflower Seed Butter

Sunflower seed butter is a great alternative to peanut or nut butter for those with food allergies. Just like any nut and coconut butter, sunflower seed butter can be used for fat bombs, keto bars or these green cookies that are perfect for St Patrick's Day. Apart from sweet recipes, you can use it instead of flour for thickening sauces and adding creaminess.

Although you can get ready-made sunflower seed butter, not everyone has access to it. Depending on how you plan to use your sunbutter, you can make it from raw or toasted seeds. Since I used it for making keto cookies that required baking, I used raw seeds.

It's easy to make sunflower seed butter in a food processor like I did in this recipe. However, it is not suitable for making sunflower meal/flour. If you want to learn how to make sunflower seed flour, my friend Carolyn has a quick video tutorial - you just need a coffee grinder and sieve.

Step-by-step

1. Place the sunflower seeds in a food processor (I use this Kenwood mixer with a food processor attachment that includes the "S blade").
   Tip: Try toasting the seeds to enhance flavour. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Spread the sunflower seeds on a baking sheet. Place in the oven and toast for 5-8 minutes until light golden. Mix once or twice to prevent burning.

   

2. Start processing until desired consistency is reached. At first, it will be dry and powdery - be patient and keep blending. Here's how it looks after 40 seconds.

   

3. After 1 ¹/₂ minute the seeds will transform into a powder.

   

4. And after 5 minutes they will start to thicken and resemble dough. T this point scrape the processed seeds from the sides as often as needed (I did this four times). Add 2 tablespoons of coconut oil and pulse for another 30-60 seconds.

   

5. When done, the butter should be smooth like this.

   

6. Place it in a container and store at room temperature for up to a week or in the fridge for longer (I keep mine for up to a month).

   

Recipe

How To Make Sunflower Seed Butter

★★★★★4.8 (23 ratings)

A foolproof method to making sunflower seed butter at home. A healthy low-carb ingredient ideal for those who ...

Hands on

10m

Overall

15m

Servings

12

3.3 g

Net carbs

6.1 g

Protein

17.3 g

Fat

191

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings24 servings36 servings48 servings

US + metricMetricUS

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Ingredients makes about 1 ¹/₂ cups, 370 g/ 13 oz

• 2 ¹/₂ cups unsalted sunflower seeds (350 g/ 12.3 oz)
• 2 tbsp extra virgin coconut oil or macadamia oil or walnut oil (if not allergic to nuts)
• Optional: 1-2 tsp vanilla powder or cinnamon and ¹/₄ tsp sea salt

Instructions

1. Place the sunflower seeds in a food processor (I use this Kenwood mixer with a food processor attachment that includes the "S blade").
   Tip: Try toasting the seeds to enhance flavour. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Spread the sunflower seeds on a baking sheet. Place in the oven and toast for 5-8 minutes until light golden. Mix once or twice to prevent burning.

2. Start processing until desired consistency is reached. At first, it will be dry and powdery - be patient and keep blending. Here's how it looks after 40 seconds.

3. After 1 ¹/₂ minute the seeds will transform into a powder.

4. And after 5 minutes they will start to thicken and resemble dough. T this point scrape the processed seeds from the sides as often as needed (I did this four times). Add 2 tablespoons of coconut oil and pulse for another 30-60 seconds.

5. When done, the butter should be smooth like this.

6. Place it in a container and store at room temperature for up to a week or in the fridge for longer (I keep mine for up to a month).

Nutrition per 2 tbsp, 32 g / 1.1 oz

Carbs 7%Protein 13%Fat 80% of calories

Net carbs

3.3 g

Total carbs

5.8 g

Fiber

2.5 g

Sugars

0.8 g

Protein

6.1 g

Fat

17.3 g

Saturated fat

3.2 g

Calories

191 kcal

Sodium

3 mg · 0.11% RDA

Magnesium

95 mg · 23.7% RDA

Potassium

188 mg · 9.41% EMR

Nutrition by ingredient

Per 2 tbsp, 32 g / 1.1 oz	Net carbs	Protein	Fat	kcal
Sunflower seeds, hulled	3.3 g	6.1 g	15 g	170
Coconut oil, extra virgin	0 g	0 g	2.2 g	20
Total	3.3 g	6.1 g	17.3 g	191

Serving size 2 tbsp, 32 g / 1.1 oz

• Gluten free
• Dairy free
• Egg free
• Nut free
• Nightshade free
• Pork free
• Avocado free
• Coconut free
• Fish free
• Shellfish free
• Beef free
• Pescatarian
• Low FODMAP
• Vegetarian
• Vegan