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Home › Recipes › By Type › Condiments

How to Make Sunflower Seed Butter

by Lindsay Cotter · 10/26/2020

GFDairy FreeLow CarbVegan
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★★★★★ 5 from 5 reviews
overhead closeup: creamy sunflower butter in a jar with pin title banner
overhead closeup: creamy sunflower butter in a jar with pin title banner

Sunflower butter (aka sunflower seed butter) is a delicious, healthy, allergy-friendly alternative for nut butter. Use this recipe to make it at home with just 3 ingredients!

overhead view creamy homemade sunflower seed butter spread on piece of toast

And back at it with the HOW TO SERIES! This one is personal favorite because I am completely obsessed with sunflower seed butter on all the things. Plus you can give it cute little jar as a gift, if you’re willing to share. 😉

Homemade nut and seed butters

To accommodate peanut allergies, there are a wide variety of nut butters available, made without peanuts. Cashews, hazelnuts, almonds, pistachios, the nut butter options are virtually endless!

I love and use them often. SO often, in fact, that nowadays, I usually make my own. After all, homemade cashew butter is much less expensive to make than it is to buy.

While cashew and other nut butters are great options for someone with a peanut allergy, what about those who are allergic to all nuts? This is where sunflower seeds are the PERFECT solution!

Believe it or not, this spread fits into everyone’s diet- LOOK!

  • Gluten free
  • Grain free
  • Paleo
  • Dairy free
  • Low carb / keto
  • Vegan / vegetarian
  • Nut free

Homemade Sunflower Butter

Sunflower seed butter is exactly what it sounds like; a creamy, buttery spread made with toasted sunflower seeds.

The flavor of the seeds is earthy – similar to what toasted pumpkin seeds taste like. So, naturally, this seed butter tastes nothing like peanut butter.

overhead view jar of homemade seed butter on counter with spoon and sunflower seeds

EQUIPMENT YOU’LL NEED

  • Food processor or high speed blender

To blend the seeds down into a paste, you have two options; a food processor or a high speed blender with a wide blending jar.

Because sunflower seeds are small, they need a blade that sits close to the bottom of the bowl. So, using a traditional blender isn’t really an option. Plus, you want a larger area for the seeds to move around in.

BUT, a Vitamix or Blendtec with a blending jar will work perfectly!

INGREDIENTS

  • Raw sunflower seeds

You can find raw sunflower seeds for sale in the bulk bins at most organic grocery stores. Otherwise, there are places to buy them online, or you can harvest them from giant sunflowers!

  • Oil (if needed) – Generally, the seeds have plenty of natural oils, so you may not need to add any extra.
  • Salt – Just a pinch of salt helps to brighten the flavor of your butter.
overhead closeup: creamy sunflower butter in a jar

How to make sunflower seed butter (step by step)

The beauty of this recipe is that it’s very easy to customize! You can choose to add flavorings like cinnamon or vanilla extract, and you can sweeten it with honey or maple syrup.

But if you want an all-natural spread with nothing additional, you don’t have to include anything else. It’s just as delicious either way!

NOTE: If you like super creamy spreads, you should know that the texture is a bit grainy. If you want it creamier, just blend in a bit of melted refined coconut oil or avocado oil.

  1. Toast the seeds. When the seeds are fully toasted, they’ll have a beautiful golden color and they’ll smell amazing!

TIP: To help them toast evenly, stir the seeds at least once while they’re in the oven.

overhead photo: raw sunflower seeds on baking sheet
  1. Process to create a chunky texture.

As you make the sunflower butter, keep in mind that the seeds will first become a fine powder. Keep the speed on high, and after about 2 minutes, you’ll have a mealy texture.

You can see that in the left side of the photo below. Continue for a another 2 to 3 minutes, and you’ll have a chunky paste, as shown on the right.

Before you continue, be sure to use a spatula to scrape down the sides of the bowl.

overhead photo: sunflower seed butter in bowl of food processor
overhead photo: making sunflower butter recipe in food processor
  1. Keep blending to create a smooth butter.

Add the optional extract and sweetener, then keep blending on high speed.

If the butter isn’t as smooth as you’d like it, then gradually add 2 to 3 tsp refined melted coconut oil or avocado oil.

overhead: making sunflower seed butter recipe in a food processor
overhead: spoon in the bowl of a food processor, scooping creamy seed butter out

Recipe notes

  • Processing time: It takes about 10 minutes to fully blend, including stopping to scrape the bowl. The consistency will not be as smooth as commercial butters, but still smooth and delicious!
  • Storing: Homemade sunflower butter will stay fresh in an airtight container on the counter for about 1 week, or in the fridge for a month.

If you plan to use it often, I recommend keeping it at room temperature, because it will be easier to spread.

USES FOR SUNFLOWER SEED BUTTER

There are plenty of delicious ways to use your homemade spread!

  • Topping for gluten-free pancakes or waffles
  • Sandwiches – move over, PB… we want a new companion for our jelly!
  • Filling for sweet oatmeal crepes, or inside vegan cupcakes or Mexican chocolate muffins
  • 1:1 substitute for peanut butter or any other nut butter. For example, you can use it instead of almond butter to make Chocolate Almond Butter Breakfast Cookies

My stash of sunflower seed butter! One with molasses (because it’s sooo good) and one without.  The flavors are limitless I tell ya. Enjoy!

2 glass jars on top of each other filled with sunflower seed butter

So, what do you think? Will you make the sunflower butter recipe?

Print
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overhead closeup: creamy sunflower butter in a jar

Homemade Sunflower Butter


★★★★★

5 from 5 reviews

  • Author: Lindsay Cotter
  • Total Time: 25 minutes
  • Yield: 1.5 cups 1x
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Description

Sunflower seed butter is a delicious, healthy, allergy-friendly alternative for nut butter. Easily make your own sun butter at home in a matter of minutes. 


Ingredients

Scale
  • 3 cups raw sunflower seeds
  • 2 teaspoons cinnamon (optional)
  • 1 pinch sea salt
  • 2–3 teaspoons melted refined coconut oil or avocado oil, as needed

Optional Add Ins

  • vanilla extract
  • honey or maple syrup

Instructions

  1. Preheat an oven to 350° F. 
  2. In a large bowl, Toss raw sunflower seeds with cinnamon or spice of choice. Spread on baking sheet and toast for 20 minutes, stirring seeds halfway to evenly toast. When seeds are golden brown after toasting, remove pan from oven.
  3. Place toasted sunflower seeds in bowl of food processor. Blend on high for 1 to 2 minutes, or until a mealy texture is formed.
  4. Scrape down sides of the bowl and continue blending on medium to high speed for an additional 7 to 10 minutes, or until a thick paste is formed. See blog post for process shots.
  5. Add the optional extract and sweetener, then blend to combine. If the spread isn’t as smooth as you’d like it, gradually add 2 to 3 teaspoons refined melted coconut oil or avocado oil.

Notes

  1. Consistency and texture. It takes  about 10 minutes to fully blend, including stopping to scrape the bowl. The consistency is not as smooth as commercial nut butters, but still smooth and delicious! 
  2. Storage: It will stay fresh in an airtight container at room temperature for about 1 week, or in the fridge for a month. If you plan to use it often, I recommend keeping it at room temperature, because it’s easier to spread that way.
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Category: condiments
  • Method: oven
  • Cuisine: American

Nutrition

  • Serving Size: 1 tbsp w/o oil added
  • Calories: 103
  • Sugar: 0.5 g
  • Sodium: 1.6 mg
  • Fat: 9 g
  • Saturated Fat: 0.8 g
  • Carbohydrates: 3.7 g
  • Fiber: 1.6 g
  • Protein: 3.6 g
  • Cholesterol: 0 mg

Keywords: sunflower butter, sunflower seed butter, seed butter, how to make sunflower seed butter, sunflower seed nutrition

Did you make this recipe?

Tag @cottercrunch on Instagram and hashtag it #cottercrunch

Arlight my friends, let me know if you have questions or comments about this recipe. I just know you’ll love it as much as I do. Feed the obsession. 😉

Cheers,

LC. I’m all ears

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Categories: Blender, Condiments, Dairy Free, Egg Free, Gluten Free, Grain Free, Low Carb, Nightshade Free, Nut Free, Snacks and Appetizers, Vegan, Vegetarian, Whole 30

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

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    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

  1. Rachel says

    12/28/2020 at 8:30 AM

    This is amazing. We just love the kind of recipes you put up for us. Sunflower seeds are highly nutritious and making this kind of butter from them is really an awesome idea. Thank you Lindsay!

    Reply
    • Lindsay Cotter says

      12/28/2020 at 7:12 PM

      Oh thank you Rachel! So glad you enjoyed it. <3

      Reply
      • 8 ball says

        01/19/2021 at 1:17 AM

        I really like reading through a post that can make people think. Also, many thanks for permitting me to comment!

        ★★★★★

        Reply
  2. cate says

    11/01/2020 at 5:56 PM

    My son has a peanut allergy and this is perfect for him!

    ★★★★★

    Reply
  3. wilhelmina says

    10/28/2020 at 10:35 AM

    This was my first try making seed butter at home and it turned out wonderful! Thanks for the easy recipe! I will be doing this more often!

    ★★★★★

    Reply
  4. Toni Dash says

    10/28/2020 at 5:55 AM

    I loved it!! So easy to make!! Thanks for sharing the recipe!

    ★★★★★

    Reply
    • Lindsay Cotter says

      10/28/2020 at 8:39 AM

      You’re welcome! Glad you loved it!

      Reply
  5. Lauren k says

    10/27/2020 at 12:10 PM

    I love making this for my kids! They devour it!

    ★★★★★

    Reply
    • Lindsay Cotter says

      10/28/2020 at 8:41 AM

      Glad to hear they love it! Thanks, Lauren!

      Reply

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Lindsay Cotter of Cotter Crunch

Hi, y'all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten Free eating. I love creating delicious nourishing food that anyone can enjoy.

About · Studio · Shop · Contact
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