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Versatile & Creamy Sunflower Seed Butter
Prep Time
10 mins
Total Time
10 mins
A super quick and simple vegan, egg-free, dairy-free, nut-free homemade butter recipe using sunflower seeds.
Course: Dessert, Ingredient, Snack
Cuisine: All Cuisines, Vegan
Servings: 9 servings (2 tablespoons each) or a total of 1 cup and 2 tablespoons
Calories: 183 kcal
Author: @dietitian_mom
  • 2 cups roasted unsalted sunflower seeds [278 g]
  • ½ tablespoon canola oil (or sunflower oil)
  • ½ tablespoon maple syrup [or agave nectar or honey (use more if desired)]
  1. Put the roasted sunflower seeds, along with the half tablespoon of canola oil and half tablespoon of maple syrup into a food processor bowl or blender.

  2. Pulse for at least 30 seconds at a time, stopping to scrape down the sides of the bowl as needed using a rubber spatula, until a smooth creamy texture is attained.
  3. Once a super smooth creamy texture is reached, taste a bit of the sunflower seed butter to determine if you would like to add a little bit more sweetness to it. If so, add a little bit more maple syrup (agave nectar or honey) to the mixture and pulse for another 10 - 15 seconds.

  4. If the sunflower seed mixture is hot after you have finished blending, transfer the seed butter into a lidded glass mason jar and let it cool, before placing it into the refrigerator for storage.
Recipe Notes

The finished homemade butter may look a little bit thin and watery. That is fine, as the sunflower seed butter will cool down and thicken up over time in the refrigerator. Generally, the longer you blend (stopping in between to prevent the food processor machine from getting overheated), the smoother and creamier the texture of the seed butter would become. However, if you are in a hurry or don’t mind having more oil in your concoction, you can add in half a tablespoon more canola oil and the mixture will blend up more quickly into a smooth texture.


For a crunchier seed butter version, reserve a quarter cup of the sunflower seeds till the end and then quickly pulse it a few times with the rest of the butter mixture to leave some chunky seed bits inside.


It is fine to buy raw unsalted sunflower seeds then just roast them yourself. To do so, preheat the oven or a toaster oven to 350 F (or 177 C). Then spread the measured amount of sunflower seeds onto a baking tray and place into the oven or toaster oven. Roast the seeds for 4-6 minutes on each side, until just turned golden brown in color (but not burnt). In my experience, toaster ovens tend to toast nuts and seeds more quickly so no matter which method you use (conventional oven or a toaster oven), watch the seeds and remove them before they become burnt! Let the roasted sunflower seeds cool for a few minutes before using.

Nutrition Facts
Versatile & Creamy Sunflower Seed Butter
Amount Per Serving
Calories 183 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 1g6%
Sodium 2mg0%
Potassium 192mg5%
Carbohydrates 6g2%
Fiber 2g8%
Sugar 1g1%
Protein 6g12%
Vitamin A 15IU0%
Vitamin C 0.4mg0%
Calcium 24mg2%
Iron 1.6mg9%
* Percent Daily Values are based on a 2000 calorie diet.