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Sunflower Seed Butter {Vegan, Gluten-Free, Dairy-Free, Easy}

April 14, 2016 by lauren.kelly 9 Comments

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This post and photos may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases. If you purchase something through any link, I may receive a small commission at no extra charge to you. All opinions are my own.

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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!

Homemade Sunflower Seed Butter is so easy to make and this one has no added sugar! www.laurenkellynutrition.com

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.

That is why I made my own sunflower seed butter with no added sugar. And it’s sooooo delicious.

I wanted to take more pictures to show you just how easy this is to make, but my stomach was hurting and although it sounds strange, it’s not easy taking pictures of food when you are recovering from abdominal surgery.  (Food bloggers get in crazy positions to get the good pictures!)

I think I may have started bar method a week or two too early.  Although it felt so great to be back at the studios, my body still isn’t ready.  

I’m getting there and will definitely be there soon!

Now let’s get back to this creamy, delicious sunflower seed butter…

Homemade Sunflower Seed Butter is so easy to make and this one has no added sugar! www.laurenkellynutrition.com

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.

Homemade Sunflower Seed Butter is so easy to make and this one has no added sugar! www.laurenkellynutrition.com

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.

Homemade Sunflower Seed Butter is so easy to make and this one has no added sugar! www.laurenkellynutrition.com
4 from 1 vote
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Sunflower Seed Butter

Course Snack
Servings 2 cups
Author Lauren Kelly Nutrition

Ingredients

  • 1 pound raw sunflower seeds
  • 2 tablespoons salt
  • 1 tablespoon olive oil
  • sweetener of choice optional

Instructions

  1. To soak the seeds:
  2. Place seeds in a medium size bowl.
  3. Add enough filtered water so that seeds are completely covered.
  4. Add salt.
  5. Allow seeds to soak overnight, at least 6 hours.
  6. Rinse seeds and spread out in a single layer on a baking sheet lined with parchment paper.
  7. Using the lowest temperature on your oven (mine is 150 degrees) cook seeds for 12 hours until crispy or follow instructions using a dehydrator.
  8. To make the sun butter:
  9. Preheat oven to 300 degrees.
  10. Place single layer of seeds on baking sheet and roast until golden brown, making sure to shake the pan a few times to stir.
  11. Add seeds to Vitamix or high powered blender* and process on LOW for a couple of minutes.
  12. Turn power to HIGH and blend seeds until smooth, making sure to scrape the sides of the Vitamix.
  13. When consistency turns into a butter, add oil and salt (and sweetener if using) and continue to blend.
  14. Feel free to use more oil if necessary in order to blend smoothly.
  15. Store in an airtight container and refrigerate for up to a month (if it lasts that long!)
  16. *You can also use a food processor but it will take longer to turn into a butter, about 10-15 minutes.

Nutrition Facts
Serving Size 1 ounce
Amount Per Serving
Calories 173  Calories from Fat 139
Total Fat 15.5g
Saturated Fat 1.4g
Cholesterol 0mg0%
Sodium 275mg
Potassium 183mg
Total Carbohydrates 5.7g
Dietary Fiber 2.4g
Sugars 0.7g
Protein 5.9g
Vitamin A 0% • Vitamin C 1%
Calcium 2% • Iron 8%
Nutrition Grade B+
* Based on a 2000 calorie diet

*Nutrition information not 100% accurate, from www.caloriecount.com

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.

I didn’t use the sweetener and I don’t think you need it, but hey, I get it.

 Go ahead and add honey, maple syrup or agave to it if you’d like.

Go slice an apple and smear this good stuff on top.  I promise you won’t be disappointed!

Homemade Sunflower Seed Butter is so easy to make and this one has no added sugar! www.laurenkellynutrition.com

 

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Filed Under: Breakfast/Brunch, Gluten Free, Kids, Recipes, snacks, Vegan, Vegetarian, Wheat Free Tagged With: allergy free, clean eating, dairy free, Gluten free, healthy, nut free, vegan

Comments

  1. Jordan says

    April 14, 2016 at 11:36 am

    4 stars
    I actually tried sunflower seed butter for the first time at the store the other day, but the pre-made stuff is SO expensive. It’s nice to know I can make it at home for less.

    Reply
    • lauren.kelly says

      April 14, 2016 at 11:57 am

      It really is expensive Jordan! It’s very easy to make at home!

      Reply
  2. Shashi @ RunninSrilankan says

    April 14, 2016 at 4:23 pm

    Thanks so much for the tip to soak the sunflower seeds before roasting them – a step I’ve never tried before! I hope you start feeling better soon, Lauren – BTW – your sunflower seed butter looks so creamy, so delightful!

    Reply
  3. Maria says

    April 14, 2016 at 4:34 pm

    I developed a love for sunbutter when I worked at a camp that had a nut-free policy! So happy you posted this recipe, I’d love to make this at home!

    Reply
  4. Lisa says

    April 16, 2016 at 6:38 pm

    How many carbs and fat per serving?

    Reply
    • lauren.kelly says

      April 18, 2016 at 1:03 am

      Hi Lisa! I apologize I was away on vacation. The nutritional information is above. Thanks for stopping by!

      Reply

Trackbacks

  1. The Best New Protein You’re Not Eating says:
    June 27, 2018 at 1:09 am

    […] it a try? There are a number of ways to get in on the trend: Make a spread from scratch (we love this recipe from LaurenKellyNutrition.com), buy a container at the store, or simply get your hands on a snack […]

    Reply
  2. Cinnamon Vanilla Pecan Butter {Low Carb, Gluten Free, Dairy Free, Vegan} says:
    December 4, 2020 at 8:30 am

    […] frequently make my Sunflower Seed Butter as well. It’s great to bake with and bring to parties or gatherings that might have people […]

    Reply
  3. Strawberry Spinach Salad {Gluten Free, Dairy, Free, Keto, Low Carb, Vegan} says:
    January 8, 2021 at 10:58 am

    […] also explain about soaking seeds in my post where I show you how to make Sunflower Seed Butter. My family loves Sunflower Seed Butter so much and it’s allergy friendly and perfect to bring […]

    Reply

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