In Breakfast, Dairy Free, Egg Free, Gluten Free, Grain Free, Lunch, Nut Free, Recipes, Snacks, Vegan, Vegetarian

Sunflower Seed Butter

Sunflower Seed Butter

A rich, creamy butter that makes a wonderful alternative to nut-based spreads for those who don’t like or are allergic/intolerant to them. Even better, it’s packed with nutrition: high in vitamins, minerals, essential fats and protein.
Prep Time 20 mins
Cook Time 10 mins
Total Time 30 mins
Servings 340 ml


  • 300 g sunflower seeds
  • 15 g coconut, honey or regular sugar or a sweetener of your preference
  • 1 tsp sea or pink Himalayan salt


  • Pre-heat the oven to 425°F, gas mark 7, 220°C (200°C fan-assisted).
  • Line a large baking tray with parchment paper or a silicone baking mat.
  • Spread the sunflower seeds out evenly across the lined baking tray and place them into the oven to toast for 10-12 minutes, removing the tray and giving them a good stir halfway through to ensure an even bake and prevent burning. The seeds are ready when they’re lightly browned and have started to release a wonderful nutty aroma. Alternatively, you can toast the seeds in a non-stick frying pan over a medium heat, however, ensure you keep a careful eye on them and toss frequently as they burn quickly and will become bitter. Remove from the oven/pan and set aside to cool slightly.
  • If using coconut sugar, then place it a food processor and grind it until you achieve a sandy consistency – this will take approximately 5 minutes – then remove and set aside. Or you can skip this process and use honey.
  • Tip the cooled seeds into the food processor and blend for 6 minutes until the seeds go from a coarse, sandy consistency, to forming a ball – you will need to occasionally wipe down the sides of the bowl to ensure nothing escapes!
  • Add t sea salt and your choice of sugar/sweetener, then blend the mix for an additional 4 minutes until you achieve a smoothy, runny consistency that easily slides off a spoon.
  • Taste the mixture and, if necessary, add a little more sugar or salt until you achieve your preferred flavour; I find that sunflower seeds can have a slight bitterness to them, so this ratio of salt to sugar is perfect for me – but feel free to experiment until you find your definition of deliciousness.
  • Enjoy!
  • Serving suggestion - spoon over porridge, yogurt or ice cream, spread over toast, fish or chicken or use as a dip for fruits and veggies - the list is endless.
  • When making this recipe, I’d LOVE to see how you get on so either send me a photo to or post a picture to Instagram using the #myrelationshipwithfood and tag @myrelationshipwithfood


LISA’S TIP – When making this recipe I often grind more coconut sugar than I need and store it in an airtight jar so that I have powdered coconut sugar to hand whenever I need or want it. I prefer my sunflower seed butter to have a runnier consistency as it’s easier to spread and drizzle, therefore keep the machine running until you achieve that consistency. If you’re a fan of chocolate spreads, add 1 1/2 tbsp. of cacao powder to the food processor at the very end and blend until smooth and thoroughly combined, adding a little more oil if needed. If you want to experiment with different flavours, then try adding some fresh vanilla seeds (or a few drops of vanilla extract) or some cinnamon. Stored in a kilner jar (or similar) this will keep for 2 weeks – that’s if it lasts that long! I love using my sunflower butter as you would use peanut butter, you can add it to stir-fries, baked goods (cookies or brownies) spread it on, use it to make PB & J style-sandwiches, drizzle over pancakes, porridge, smoothies or yogurt or use it to top celery sticks, banana or apples – it’s endlessly versatile!
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