Keto Roasted Thyme Sunflower Seeds

I have friend with an extreme nut allergy. Added to that, she’s also allergic to coconut, so you can imagine that finding foods that we can both munch on it tricky to say the least.

That is until I created these crispy, crunchy, munchy, moreish sunflower seeds. Roasting them gives them an amazing deep nutty flavour and the ghee and thyme really make the flavour pop.

Sunflower seeds are keto-friendly and high in magnesium. They are also a fantastic source of vitamin E and can improve your lipid profile.

So, for your nut challenged friends, you’re welcome. Enjoy!

Step-by-step

1. Preheat oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional).

   

2. Melt the ghee in the microwave, carefully. Place the sunflower seeds, thyme and salt into a bowl. Pour over melted ghee and mix thoroughly until well coated.

   

3. Spread out onto a lined baking tray. Bake for 15 - 20 minutes, stirring regularly to prevent burning. You want to take the seeds just a touch past your usual point, until they’re well browned, it really enhances the end result.

   

4. Store in a covered jar, covered, for up to 1 month.

   

Recipe

Keto Roasted Thyme Sunflower Seeds

★★★★☆4.3 (29 ratings)

Quick and easy crunchy keto snack flavored with fresh thyme and sea salt.

Hands on

5m

Overall

25m

Servings

16

4 g

Net carbs

7.3 g

Protein

19.9 g

Fat

221

kcal

1 serving2 servings3 servings4 servings5 servings6 servings7 servings8 servings9 servings10 servings11 servings12 servings16 servings32 servings48 servings64 servings

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Ingredients makes 4 cups

• 4 cups sunflower seeds (560 g/ 1.2 lb)
• 2 tbsp ghee, butter or extra virgin olive oil (30 ml)
• 1 tbsp fresh thyme, finely chopped
• 1 tsp sea salt or pink Himalayan salt

Instructions

1. Preheat oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional).

2. Melt the ghee in the microwave, carefully. Place the sunflower seeds, thyme and salt into a bowl. Pour over melted ghee and mix thoroughly until well coated.

3. Spread out onto a lined baking tray. Bake for 15 - 20 minutes, stirring regularly to prevent burning. You want to take the seeds just a touch past your usual point, until they’re well browned, it really enhances the end result.

4. Store in a covered jar, covered, for up to 1 month.

Nutrition per serving, ¼ cup/ 28 g/ 1 oz

Carbs 7%Protein 13%Fat 80% of calories

Net carbs

4 g

Total carbs

7 g

Fiber

3 g

Sugars

0.9 g

Protein

7.3 g

Fat

19.9 g

Saturated fat

2.7 g

Calories

221 kcal

Sodium

147 mg · 6.38% RDA

Magnesium

114 mg · 28.6% RDA

Potassium

240 mg · 12% EMR

Nutrition by ingredient

Per 1/4 cup/ 28 g/ 1 oz	Net carbs	Protein	Fat	kcal
Sunflower seeds, hulled	4 g	7.3 g	18 g	204
Ghee	0 g	0 g	1.9 g	17
Thyme, fresh	0 g	0 g	0 g	0
Salt, pink Himalayan rock salt	0 g	0 g	0 g	0
Total	4 g	7.3 g	19.9 g	221

Serving size 1/4 cup/ 28 g/ 1 oz

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