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Sunflower seed butter in glass jar from above

Easy Sunflower Seed Butter

With so many families needing to be peanut-free for school (and for allergies), I am so excited to share this recipe for Sunflower Seed Butter as a tasty and affordable option to store-bought.
Course lunch
Cuisine American
Diet Gluten Free
Prep Time 5 minutes
Cook Time 6 minutes
Processing time 8 minutes
Total Time 19 minutes
Servings 16
Calories 181kcal


  • 16 ounces roasted unsalted sunflower seeds (hulled)
  • 1 teaspoon vanilla extract (or cinnamon or 1 tablespoon cocoa powder)
  • ¼ cup granulated sugar (optional but helpful for balancing flavor)
  • ⅛-¼ teaspoon salt (optional)

Optional Add-Ins

  • 1-2 teaspoons vanilla extract
  • 1 teaspoon cinnamon
  • 2 tablespoons cocoa powder


  • Add the sunflower seeds to a wide pan set over medium heat. Toast for 6-8 minutes, stirring occasionally, until the seeds are fragrant and they start to give off some oil. (You could see the bottom of the pan look a little moist.)
  • Turn off the heat and let cool for a few minutes. Transfer to the food processor.
  • Grind on low until the seeds resemble the texture of coarse sand, or for about 3-4 minutes, stopping to scrape down the sides of the bowl with a spatula a few times.
  • Grind on high for 6-8 more minutes, stopping occasionally to scrape down the sides of the bowl. As the seeds continue to be processed, they will release more and more oil and will eventually look like nut butter. It does take a few minutes, so be patient.
  • Add the optional flavor enhancements as desired and pulse to combine or stir.
  • Transfer to a jar and store in the fridge for up to 2 months. Or you can freeze in a freezer bag or freezer-safe container for up to 6 months.


  • Store in a jar or airtight container in the fridge for up to 2 months. Or you can freeze in a freezer bag or freezer-safe container for up to 6 months.
  • Start with roasted, unsalted sunflower seeds that are hulled (or removed from the shell) for the best flavor.
  • Have patience when grinding in the food processor. It takes a few minutes for the seeds to break down.
  • Taste and adjust with the optional flavorings to your liking.
  • Freeze half of the batch for future weeks to keep it fresh.
  • Spread on bread, toast, a bagel, or use


Serving: 2tablespoons | Calories: 181kcal | Carbohydrates: 10g | Protein: 6g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 2g | Trans Fat: 0.04g | Sodium: 226mg | Potassium: 137mg | Fiber: 3g | Sugar: 4g | Vitamin A: 3IU | Vitamin C: 0.3mg | Calcium: 25mg | Iron: 1mg