Super Simple Sunflower Seed Butter 16.000

Deb Lindsey for The Washington Post

Local Living Apr 12, 2016

This is an easy alternative to nut butter, especially good for those who have peanut or tree-nut allergies. Sunflower seeds provide protein, healthful fats, fiber, zinc, B vitamins and vitamin E.

In testing, we found that the butter comes together better in a high-powered blender, but a food processor can be used.

Spread the butter on sandwiches, apples and bananas; add it to smoothies; or just eat it by the spoonful.

Make Ahead: The sunflower seed butter can be stored in an airtight container at room temperature for up to 1 month.


When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 16 servings; makes a scant 2 cups

  • 3 cups raw hulled sunflower seeds
  • 5 tablespoons coconut oil, liquefied
  • 2 to 3 tablespoons raw honey
  • Generous pinch sea salt
  • 1 teaspoon vanilla extract (optional)


Preheat the oven to 200 degrees. Spread the sunflower seeds on a rimmed baking sheet; toast them for about 30 minutes or until golden and fragrant, stirring them once or twice during that time.

Immediately transfer to a blender, preferably a high-powered one. Pulse a few times to begin breaking up the seeds, then add the coconut oil, raw honey (to taste), sea salt and the vanilla extract, if using. Puree until creamy, stopping to scrape down the blender jar as needed.

Transfer to a container with a tight-fitting lid before serving or storing.

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Recipe Source

Adapted from nutrition consultant Casey Seidenberg of Nourish Schools LLC.

Tested by Bonnie S. Benwick.

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