How to Make Sunflower Seed Butter : Sunbutter

How to Make Sunflower Seed Butter

If you have a little one running around with a nut-allergy and would love a healthy peanut butter alternative you’ve come to the right place. The good news for parents of children with nut allergies (as well as parents of non-allergic children in nut-free schools) is that many seeds — sunflower, pumpkin, sesame, and flax among them — are fantastic, high in protein substitutions for nut-free classrooms and can be used in most recipes calling for nut butters. Let’s make some sunbutter and then construct the best SB&J sandwich EVER!


3 cups sunflower seeds (hulled)

3/4 teaspoon of salt

1 teaspoon sugar

teaspoon of honey

tablespoon of sunflower oil (olive oil)


Add your sunflower seeds to a hot pan for a few minutes. Shake them up or use a wooden spoon to move them around so they don’t get to toasty. You don’t have to roast the seeds but it helps release the oil and adds a great flavor and aroma. Don’t buy pre-roasted seeds unless they are from because they guarantee to roast right before delivery. Seeds begin to lose freshness and moisture needed for a creamy butter as soon as they are roasted.

 Before Toasting:


After Toasting

Now that we have our roasty toasty seeds we are ready to grind. Add your seeds to a food processor with the salt and sugar. Process for 10 minutes. I know this is a long time but you need it so there’s enough time to release all the oil and get the right consistency. (I used my wife’s smoothie blender, it worked but I would prefer the food processor. I was making a single serving for dinner.)

After 10 minutes you will need to add your honey and process a couple more minutes. Then add your sunflower oil or olive oil processing until you get the consistency you like. Here is my finished product, yummy!

Sunflower Seed Butter

Hope you get a chance to make some sunbutter and then construct one of the best SB&J sandwiches EVER! Here are some nutrition facts about your sunflower seed butter.

Sunflower seed butter serves as an excellent non-animal source of protein, with 7 g per serving, or around 14 percent of your daily recommended protein intake. Protein, found in every cell in the body, is necessary for the repair and replacements of tissue, nerves and cells and also plays an important role in normal growth during childhood, adolescence and pregnancy.

Like many nuts and seeds, sunflower seeds contain a number of essential vitamins and minerals necessary to keep your body functioning. The water-soluble B-complex vitamins and vitamin C along with fat-soluble vitamins A, D and E are all found in sunflower seeds along with vitamin K. Sunflower seeds supply minerals such as calcium, iron, potassium, zinc, phosphorus, magnesium and selenium.

 My dinner (Best SB&J Ever!)

Sunflower Seed Sandwich