Craft this luscious peanut butter alternative that’s easily spread on bread, fruit, and more!
Whether it’s in breakfast, lunch, or dessert, many of us favor classic peanut butter. But what about those who are allergic to peanuts? Thankfully, there’s an alternative that even they can enjoy! All you need are sunflower seeds, salt, avocado oil, and a food processor. That one-of-a-kind blade is designed to blitz sunflower seeds down into a fine paste, which turns out tasting as rich and creamy as homemade peanut butter, but without any nuts needed!
I first discovered sunflower seed butter back in my vegetarian days, when I was searching for new ways to boost my protein in the morning. Sunflower seed butter has become one of my favorite spreads for toast, banana bread, and even pancakes. To me, it tastes even more decadent than peanut butter and can easily enhance simple snacks like bananas, apple slices, or rice cakes. Plus, I have the option of stirring in a tablespoon of honey or maple syrup for sweetness. With such versatility in all kinds of different snacks and meals, homemade sunflower butter is worth trying. Once you’ve made a few jars yourself, you’ll never want to go back to store-bought.
What’s it like to harvest sunflower seeds?
This past autumn, I worked on my friend’s farm, and one of the most enjoyable experiences was when he took us to harvest sunflower seeds by hand. After decades of savoring sunflower seeds as a snack, I hadn’t considered where on the flower they came from. But as I plucked the giant sunflower heads from their stems, I realized that the seeds were embedded in their faces beneath a layer of pollen. We brushed the yellow fluff away and got to the seeds, leaving the perfect all-natural bird feeder for local folks to buy. It was so cool! I’m hoping to do it again sometime.
How do I store leftovers?
Keep your jar of sunflower seed butter in the pantry for up to 2 weeks or in the fridge for 1-2 months. Please note that storing it in the fridge will make it more solid and cause the oil to separate slightly, so you may have to stir it before serving.
Serving suggestions
At first, it might seem puzzling to consider what sunflower seed butter could be mixed into. But take this as an opportunity to get creative because this seed butter is surprisingly rich with potential. The simplest option is to spread it on Air-Fryer Toast or Air-Fryer French Toast with a drizzle of honey, but you can also layer it between Buttermilk Blueberry Pancakes or Chocolate Chip Waffles. And if your mouth still isn’t watering yet, then consider using sunflower seed butter as a nut-free alternative in Peanut Butter Balls or Peanut Butter Oatmeal Cookies.
Sunflower Seed Butter Recipe
Ingredients
- 3 cups raw, hulled, unsalted sunflower seeds
- 1/2 teaspoon salt plus more to taste
- Avocado oil optional, as needed
Instructions
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Preheat your oven to 350°F.
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Evenly spread the sunflower seeds on a baking sheet and roast in the oven for 10 minutes. Stir the seeds halfway through to ensure even toasting.
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Remove the seeds from the oven and let them cool for a few minutes.
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Transfer the cooled seeds to a food processor and add the salt. Process until the mixture becomes smooth and creamy, stopping to scrape down the sides as needed.
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If you prefer a creamier texture, add the avocado oil 1 teaspoon at a time and blend for an additional minute until you reach your desired consistency.
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Spoon the finished sunflower seed butter into an airtight container.
Nutrition
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