Sunflower Butter is a delicious, healthy, allergy-friendly alternative for nut butter. Easily make your own sun butter at home in a matter of minutes, using only 3 ingredients!
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, 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!
Homemade Sunflower Butter
Sunflower seed butter is exactly what it sounds like; a creamy, buttery spread made with toasted sunflower seeds. It’s also referred to as sunflower butter or sun butter.
The flavor of the sunflower seeds is earthy – similar to what toasted pumpkin seeds taste like. So, naturally, this seed butter tastes nothing like peanut butter.
Believe it or not, this spread fits into everyone’s diet!
- Gluten-free
- Grain-free
- Paleo
- Dairy-free
- Low-carb / keto
- Vegan / vegetarian
- Nut-free
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!
Sunflower Butter Ingredients
Below is an overview of the ingredients and recipe. Please be sure to scroll down to the recipe card below for the complete details and nutrition information.
- 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.
- Optional flavorings – You can add sweeteners like honey, maple syrup, or molasses. Flavor your sun butter with your favorite spices, extracts, and/or cocoa powder.
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!
How to make sunflower seed butter
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.
- Toast the seeds. When the seeds are fully toasted, they’ll have a beautiful golden color and they’ll smell amazing!
Pro Tip: To help them toast evenly, stir the seeds at least once while they’re in the oven.
- 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.
- 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 teaspoon refined melted coconut oil or avocado oil.
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.
Pro Tip: If you plan to use it often, I recommend keeping it at room temperature, because it will be easier to spread.
Some of Our Favorite
Ways to Use Sunflower Butter
- 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
Homemade Sunflower Butter
- Total Time: 25 minutes
- Yield: 1.5 cups 1x
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
- 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
- Preheat an oven to 350° F.
- 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.
- Place toasted sunflower seeds in bowl of food processor. Blend on high for 1 to 2 minutes, or until a mealy texture is formed.
- 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.
- 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
- 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!
- 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 tablespoon without added oil
- 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
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!
Oh thank you Rachel! So glad you enjoyed it. <3
I really like reading through a post that can make people think. Also, many thanks for permitting me to comment!
My son has a peanut allergy and this is perfect for him!
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!
I loved it!! So easy to make!! Thanks for sharing the recipe!
You’re welcome! Glad you loved it!
I love making this for my kids! They devour it!
Glad to hear they love it! Thanks, Lauren!