Creamy, nutty, and utterly delicious — homemade sunflower seed butter is a fantastic vegan, gluten-free, allergy-friendly source of plant-based protein with no added sugar. Make a batch today!
Welcome to the NEW C it Nutritionally!
I spent most of the weekend preparing this site relaunch and the first #MeatlessMonday of the year. There were a few hiccups — especially with a new logo — but I’m excited to share the refreshed look and content.
My sister-in-law and talented art director designed several logo options that fit the blog’s personality and vision. We’re still fine-tuning the sizing, but here’s a sneak peek.
Take some time to explore the site — featured recipes appear at the top, Meatless Monday posts below, and a tips and tricks section further down. Recipes are also organized by meal type and dietary preferences under the Recipes tab. Use the search if you’re looking for something specific, and let’s connect on social media if we haven’t already.
Now, on to today’s recipe — a sun-sational sunflower seed butter that made me want to break into song the first time I tasted it.
One of my goals this year is to make more kitchen basics at home instead of buying them. Even products marketed as “natural” often contain added sugars, preservatives, and extra sodium compared to homemade versions. That’s true for packaged foods and many restaurant dishes as well.
I usually avoid most packaged items, but sunflower seed butter has been a daily staple for me. With tree nut and peanut allergies, seed butters are my go-to, though many commercial brands are processed in facilities that handle nuts. Trader Joe’s sunflower butter is great, but I wanted to make my own safe, single-ingredient version.
My first attempt at making sunflower seed butter years ago was discouraging, but I learned several key lessons that made the next batch a success:
- Process the seeds much longer than you expect to achieve a silky, smooth texture.
- Use roasted seeds or roast them yourself — warmth helps release oils and creates a smoother paste.
- A bit of oil prevents grittiness and yields a creamier butter; choose a heart-healthy oil.
- A natural sweetener helps balance flavor, especially if you’re used to store-bought varieties.
- A small food processor may struggle — a larger processor gives better results and less strain on your equipment.
Armed with these tips, I roasted seeds briefly to bring out their oils, processed them to a flour-like texture, and added oil plus my refined-sugar-free sweetener of choice — Medjool dates. Dates add sweetness and body while keeping the recipe natural. A pinch of salt and a generous bit of cinnamon round out the flavor.
Sweet and a little salt balance perfectly, and the cinnamon gives depth. The result is spoon-worthy and irresistible.
You may notice a chocolate variation in the photos — it’s still being perfected to reach the right level of sweetness for my testers, so expect that soon.
For now, this version uses just five simple ingredients to deliver bold flavor and a creamy texture that makes your taste buds dance.
- 2 cups roasted, unsalted sunflower seeds
- 3–4 Medjool dates, pitted and chopped
- ¼–½ teaspoon salt
- ½ teaspoon cinnamon
- 3–4 tablespoons safflower oil, divided
- Preheat oven to 325°F.
- Spread sunflower seeds on a large baking sheet and bake 2–3 minutes if already roasted, or 5 minutes if raw. Watch closely so they don’t burn — the seeds should glisten as oils are released.
- Transfer seeds to a large food processor and process about 1 minute until they reach a flour-like consistency.
- Add dates, salt, cinnamon, and 1 tablespoon oil. Process 2–3 minutes.
- Add 2 more tablespoons of oil and continue processing until smooth and creamy, about 5–7 more minutes. Stop occasionally to scrape the bowl. Processing time will vary depending on your desired texture.
- Store in an airtight container or glass jar for up to 2 weeks.
Why I love this homemade sunflower seed butter:
- Sugar-free
- Tree nut and peanut free
- Dairy-free
- Gluten-free
- Soy-free
- Egg-free
- Rich in healthy fats
- Made from simple, natural ingredients
- Spoon-worthy texture
- Free of the top common allergens
How spoon-worthy does that look?
I’m obsessed — and I hope you’ll love it too!
Enjoy your first #MeatlessMonday of the year and the updated C it Nutritionally — same great recipes, fresh new look.
XO
You may also enjoy these Meatless Monday recipes:
Spaghetti Squash Primavera
Mediterranean Kale Salad
Stir Fry Stuffed Bell Peppers
