Sunflower Seed Butter Is Nut-Free, Super Healthy, and So Easy to DIY

Nut butter who?

Photo: Pinkybird / Getty Images

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Sunflower seed butter is a great alternative for those with nut allergies, and it’s easy to DIY.

“Sunflower seeds are high in vitamins E and B6, and are easily digestible,” says Matthew Kenney, chief culinary officer of vegan marketplace PlantX. “They also contain protein and are linked to lower rates of inflammation. The chia seeds in this recipe contain antioxidants and omega-3 fatty acids.”

Registered dietitian Ashley Shaw, MS, RD, CDN, of Natus Wellness, agrees. “Seed and seed butters are the closest to nuts in nutrient profile and also taste, as they are high in unsaturated fats, protein, and fiber, but low in cholesterol.”

This spread is perfect for toast, baked goods, oatmeal and more. Store at room temperature for one or two weeks, or in the refrigerator up to a month.

More Related Recipes to Try Next:
Spicy Spinach with Sunflower Seeds
Linguine with Sunflower Pesto
Saffron Peach Jam

How to Make Sunflower Seed Butter


  • 3 cups sunflower seeds
  • ¼ teaspoon salt
  • 2 tablespoons maple syrup
  • 1 tablespoon sunflower seed oil (or other neutral oil)
  • 1 tablespoon flax meal
  • 1 tablespoon hemp seeds
  • 1 tablespoon pumpkin seeds
  • 1 tablespoon chia seeds


  1. Preheat the oven to 350°F/177°C and spread the sunflower seeds evenly on a sheet tray. Roast for 10-15 minutes or until golden brown, stirring in between for an even toast.
  2. Add toasted sunflower seeds to a food processor and blend until a butter forms, about 5–7 minutes. Push seeds down with a rubber spatula and scrape down the sides as needed.
  3. Add the salt, maple syrup, sunflower oil, flax meal, hemp seeds, pumpkin seeds, and chia seeds and blend until smooth, about 1–2 minutes. Taste and adjust flavors as needed, adding more salt, or a bit more sweetener.