Simple to make and cheaper than the store bought varieties, this Sunflower Seed Butter is delicious and perfect for anyone with a nut allergy or anyone who wants to mix up their nut butter routine!
I am an official nut butter lover as well as seed butter lover. But there is no question, I am team (natural) peanut butter all the way.
That is, until now.
I've always liked sunflower seed butter (or sun butter) but I could never find it in store without all the added sugars. And therefore I just didn't love it and definitely didn't want all that unnecessary sugar.
That is why I made my own sunflower seed butter with absolutely no added sugar. And it's sooooo delicious.
I really do think that homemade nut and seed cutters taste so much better than the store bought kinds. You will also love this Cinnamon Vanilla Pecan Butter, Homemade Peanut Butter and Coconut Almond Butter. All of these would be yummy with some Apple Chai Latte, Low Carb Bulletproof Hot Chocolate or this Chamomile Latte!
Why You Should Make This Sunflower Seed Butter
We are fortunate not to have any nut allergies in my house, but many of my kids' friends have nut allergies and I try to be sensitive to that.
I like to send my kids to school with sun butter sandwiches as a safer option than peanut, almond or cashew butter.
Just remember, if you are making this sun butter for someone who has a nut allergy, please make sure to clean your Vitamix (or other blender or food processor) very well to avoid cross contamination.
Especially if you previously made a nut butter in there. It's very important and can be life saving.
If you see a recipe that calls for peanut butter or almond butter and you want to make it for a party or gathering you can simply substitute the sunflower seed butter in the same amount to make it allergy friendly. It's super easy and it tastes delicious too.
Honestly, homemade nuts and seed butters taste SO much better than anything you will find in the grocery store.
I didn't use the sweetener and I don't think you need it, but hey, I get it. Go ahead and add Monk fruit, honey, maple syrup or agave to it if you'd like.
- Sunflower seeds - I use raw sunflower seeds which add enough flavor. You can also used salted seeds if you'd like.
- Olive oil - Extra virgin olive oil is my absolute favorite and I use it in most of my recipes.
- Sweetener of choice - This is completely optional. I don't use any sweetener usually although I have made this with Monk fruit and honey before for my children.
That's it! Super easy to make with just three wholesome ingredients.
I highly recommend you soak the sunflower seeds prior to toasting them. I know what you're thinking, why bother with another step?
Soaking seeds (and nuts) before eating them helps with digestion by removing the phytic acid which can upset the lining of your stomach and prevent proper digestion of nuts and seeds (and thus not being able to absorb all of the crucial nutrients).
You don't have to soak them, it's completely optional, but feel free to read this article and learn more about the benefits.
I really think it makes a different and is absolutely worth the extra step.
Cinnamon Vanilla Pecan Butter from Lauren Kelly Nutrition
Homemade Pumpkin Seed Butter from Hey Nutrition Lady
Easy Cashew Butter from Fit Mitten Kitchen
Simple Homemade Pistachio Butter from Alpha Foodie
Sunflower Seed Butter
- 1 pound raw sunflower seeds
- 2 tablespoons salt
- 1 tablespoon olive oil
- sweetener of choice optional
- To soak the seeds:
- Place seeds in a medium size bowl.
- Add enough filtered water so that seeds are completely covered.
- Add salt.
- Allow seeds to soak overnight, at least 6 hours.
- Rinse seeds and spread out in a single layer on a baking sheet lined with parchment paper.
- Using the lowest temperature on your oven (mine is 150 degrees) cook seeds for 12 hours until crispy or follow instructions using a dehydrator.
- To make the sun butter:
- Preheat oven to 300 degrees.
- Place single layer of seeds on baking sheet and roast until golden brown, making sure to shake the pan a few times to stir.
- Turn power to HIGH and blend seeds until smooth, making sure to scrape the sides of the Vitamix.
- When consistency turns into a butter, add oil and salt (and sweetener if using) and continue to blend.
- Feel free to use more oil if necessary in order to blend smoothly.
- Store in an airtight container and refrigerate for up to a month (if it lasts that long!)
- *You can also use a food processor but it will take longer to turn into a butter, about 10-15 minutes.