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How To Make Sunflower Seed Butter

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★★★★★★★★★★
4.8 stars, average of 23 ratings
By Martina Slajerova, updated October 10 20238
This post may contain affiliate links, see our disclaimer.
Jump to Recipe Rate Recipe

How To Make Sunflower Seed ButterPin itFollow us 148.4k

Sunflower seed butter is a great alternative to peanut or nut butter for those with food allergies. Just like any nut and coconut butter, sunflower seed butter can be used for fat bombs, keto bars or these green cookies that are perfect for St Patrick's Day. Apart from sweet recipes, you can use it instead of flour for thickening sauces and adding creaminess.

Although you can get ready-made sunflower seed butter, not everyone has access to it. Depending on how you plan to use your sunbutter, you can make it from raw or toasted seeds. Since I used it for making keto cookies that required baking, I used raw seeds.

It's easy to make sunflower seed butter in a food processor like I did in this recipe. However, it is not suitable for making sunflower meal/flour. If you want to learn how to make sunflower seed flour, my friend Carolyn has a quick video tutorial - you just need a coffee grinder and sieve.

0 days, 0 hours, 5 minutes

Hands-on 10 minutes Overall 15 minutes

Serving size 2 tbsp, 32 g / 1.1 oz

Allergy information for How To Make Sunflower Seed Butter

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free
Pescatarian
Low FODMAP
Vegetarian
Vegan

Nutritional values (per 2 tbsp, 32 g / 1.1 oz)

Net carbs3.3 grams
Protein6.1 grams
Fat17.3 grams
Calories191 kcal
Calories from carbs 7%, protein 13%, fat 80%
Total carbs5.8 gramsFiber2.5 gramsSugars0.8 gramsSaturated fat3.2 gramsSodium3 mg(0% RDA)Magnesium95 mg(24% RDA)Potassium188 mg(9% EMR)

Ingredients (makes about 1 1/2 cups, 370 g/ 13 oz)

  • 2 1/2 cups unsalted sunflower seeds (350 g/ 12.3 oz)
  • 2 tbsp extra virgin coconut oil or macadamia oil or walnut oil (if not allergic to nuts)
  • Optional: 1-2 tsp vanilla powder or cinnamon and 1/4 tsp sea salt

Instructions

  1. Place the sunflower seeds in a food processor (I use this Kenwood mixer with a food processor attachment that includes the "S blade").
    Tip: Try toasting the seeds to enhance flavour. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Spread the sunflower seeds on a baking sheet. Place in the oven and toast for 5-8 minutes until light golden. Mix once or twice to prevent burning. How To Make Sunflower Seed Butter
  2. Start processing until desired consistency is reached. At first, it will be dry and powdery - be patient and keep blending. Here's how it looks after 40 seconds. How To Make Sunflower Seed Butter
  3. After 1 1/2 minute the seeds will transform into a powder. How To Make Sunflower Seed Butter
  4. And after 5 minutes they will start to thicken and resemble dough. T this point scrape the processed seeds from the sides as often as needed (I did this four times). Add 2 tablespoons of coconut oil and pulse for another 30-60 seconds. How To Make Sunflower Seed Butter
  5. When done, the butter should be smooth like this. How To Make Sunflower Seed Butter
  6. Place it in a container and store at room temperature for up to a week or in the fridge for longer (I keep mine for up to a month). How To Make Sunflower Seed Butter

Sunbutter
Step by Step

★★★★★★★★★★
4.8 stars, average of 23 ratings
Sunbutter
A foolproof method to making sunflower seed butter at home. A healthy low-carb ingredient ideal for those who can't eat nuts.
Hands on10m
Overall15m
Servings12
Calories191 kcal
Pin it

Ingredients

  • 2 1/2 cups unsalted sunflower seeds (350 g/ 12.3 oz)
  • 2 tbsp extra virgin coconut oil or macadamia oil or walnut oil (if not allergic to nuts)
  • Optional: 1-2 tsp vanilla powder or cinnamon and 1/4 tsp sea salt

Instructions

  1. Place the sunflower seeds in a food processor (I use this Kenwood mixer with a food processor attachment that includes the "S blade").
    Tip: Try toasting the seeds to enhance flavour. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Spread the sunflower seeds on a baking sheet. Place in the oven and toast for 5-8 minutes until light golden. Mix once or twice to prevent burning.
  2. Start processing until desired consistency is reached. At first, it will be dry and powdery - be patient and keep blending. Here's how it looks after 40 seconds.
  3. After 1 1/2 minute the seeds will transform into a powder.
  4. And after 5 minutes they will start to thicken and resemble dough. T this point scrape the processed seeds from the sides as often as needed (I did this four times). Add 2 tablespoons of coconut oil and pulse for another 30-60 seconds.
  5. When done, the butter should be smooth like this.
  6. Place it in a container and store at room temperature for up to a week or in the fridge for longer (I keep mine for up to a month).

Nutrition (per 2 tbsp, 32 g / 1.1 oz)

Calories191kcal
Net Carbs3.3g
Carbohydrates5.8g
Protein6.1g
Fat17.3g
Saturated Fat3.2g
Fiber2.5g
Sugar0.8g
Sodium3mg
Magnesium95mg
Potassium188mg

Detailed nutritional breakdown (per 2 tbsp, 32 g / 1.1 oz)

Net carbsProteinFatCalories
Total per 2 tbsp, 32 g / 1.1 oz
3.3 g6.1 g17.3 g191 kcal
Sunflower seeds, hulled
3.3 g6.1 g15 g170 kcal
Coconut oil, extra virgin
0 g0 g2.2 g20 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

More posts by Martina Slajerova
Martina Slajerova
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Comments (8)

GYPSY IYER 6 years ago # Reply
7/19/2018 11:27:35 AM

Can i use coconut butter instead of coconut oil? Or can I leave off the coconut oil/butter all together?

Martina @ KetoDiet 6 years ago # Reply
8/16/2018 10:55:15 PM

You could leave it out completely as long as you can reach the desired consistency. I think it may be too dry though. Adding some coconut butter  (1/4-1/2 cup) may help because it's high in fat.

MJ 7 years ago # Reply
7/17/2017 8:23:41 PM

I just sprouted some hulled sunflower seeds...Perfect for making this sunbutter! Thank you!

JM 9 years ago # Reply
3/22/2016 5:34:27 AM

Thank you for this!  My only question is whether or not this comes out to be cheaper than the 16 ounce, $6 jar of Sunbutter at Walmart?

Martina @ KetoDiet 9 years ago # Reply
3/22/2016 6:43:59 PM

I think it depends where you live but I'd guess it's always cheaper to make your own. The bag (1 kg) I get in the UK definitely makes cheaper sunbutter 😊

Stephanie KL 9 years ago # Reply
3/9/2016 2:42:30 AM

I've been tempted to try this.  Now you've given me the inspiration to do so.

Martina @ KetoDiet 9 years ago # Reply
3/15/2016 10:28:13 AM

If you do, try the cookies made with sunbutter, they are fabulous! 😉

Stephanie KL 9 years ago # Reply
3/20/2016 12:14:02 AM

I will.  I love the green color.  Will let you know how I like them.

Martina Slajerova

Looking for healthy low-carb and keto recipes? We've got you covered!

I'm Martina, a x10 cookbook author, top rated keto diet app creator, recipe developer, food photographer, writer, and a firm believer in low-carb living.

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