Discover the power of sunflower seeds in these 18 delicious and nutritious recipe ideas! Sunflower seeds are a superfood that’s packed with vitamins, minerals, and antioxidants. They’re also incredibly versatile, making them a great addition to everything from snacks and salads to baked goods and main courses.
From classic hummus recipes to creative twists on old favorites, we’ve got you covered with these sunflower seed recipes. Whether you’re looking for a quick and easy snack or a healthy alternative to processed foods, these ideas are sure to inspire. So grab your sunflower seeds and get cooking!
Roasted Sunflower Seed Hummus
Elevate your snacking game with this unique and delicious Roasted Sunflower Seed Hummus. The added nuttiness from the roasted sunflower seeds gives this classic dip a new level of depth and complexity.
Ingredients:
– 1 cup dried chickpeas, soaked overnight and drained
– 2 cloves garlic, minced
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup roasted sunflower seeds (see note)
Instructions:
1. Preheat oven to 350°F (180°C).
2. Drain and rinse the chickpeas, then transfer them to a blender or food processor.
3. Add garlic, lemon juice, tahini, olive oil, salt, and pepper. Blend until smooth.
4. Stir in roasted sunflower seeds.
5. Serve with pita chips, veggies, or crackers.
Cooking Time: 10-15 minutes (including soaking time)
Note: To roast sunflower seeds, preheat oven to 350°F (180°C). Spread 1/2 cup sunflower seeds on a baking sheet and toast for 5-7 minutes, or until lightly browned. Let cool before using in the recipe.
Sunflower Seed Butter Energy Balls
These bite-sized treats are packed with nutrients and flavor, making them the perfect snack to fuel your day. With just a few ingredients, you can whip up a batch of these no-bake energy balls that are free from common allergens like peanuts and dairy.
Ingredients:
– 1 cup rolled oats
– 1/2 cup sunflower seed butter
– 1/4 cup honey
– 1/4 cup chia seeds
– 1 tablespoon vanilla extract
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine the oats, sunflower seed butter, and honey. Mix until well combined.
2. Stir in the chia seeds and vanilla extract.
3. Use your hands to shape the mixture into small balls, about 1 inch in diameter. You should end up with around 12-15 energy balls.
4. Place the energy balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.
Cooking Time: None! These no-bake energy balls are ready in just a few minutes of mixing.
Enjoy your delicious and healthy Sunflower Seed Butter Energy Balls!
Sunflower Seed Pesto Pasta
Elevate your pasta game with this creamy and nutritious recipe, featuring the subtle nuttiness of sunflower seeds. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 8 oz. pasta of your choice
– 1/2 cup sunflower seeds
– 1/4 cup fresh basil leaves
– 1/4 cup grated Parmesan cheese
– 1/2 cup extra virgin olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Cook pasta according to package instructions until al dente.
2. In a food processor or blender, combine sunflower seeds, basil leaves, Parmesan cheese, garlic, salt, and pepper. Process until smooth.
3. With the processor running, slowly pour in olive oil through the top until well combined.
4. Toss cooked pasta with pesto sauce, ensuring even coating.
5. Serve immediately, garnished with additional basil leaves if desired.
Cooking Time: 15-20 minutes
Sunflower Seed Granola Bars
These homemade granola bars are packed with the nutty flavor of sunflower seeds, perfect for a quick energy boost or as a healthy snack on-the-go.
Ingredients:
– 2 cups rolled oats
– 1 cup chopped sunflower seeds
– 1/2 cup honey
– 1/4 cup brown sugar
– 1/4 cup chopped almonds
– 1/4 teaspoon salt
– 1 tablespoon vegetable oil
Instructions:
1. Preheat oven to 325°F (165°C). Line an 8×8-inch baking dish with parchment paper.
2. In a large bowl, mix together oats, sunflower seeds, and almonds.
3. In a separate bowl, combine honey, brown sugar, and salt. Stir until smooth.
4. Pour the wet ingredients over the dry ingredients and stir until well combined.
5. Press the mixture into the prepared baking dish.
6. Bake for 20-25 minutes or until lightly golden.
7. Remove from oven and let cool completely before cutting into bars.
Cooking Time: 20-25 minutes
Sunflower Seed and Banana Smoothie
This refreshing smoothie combines the natural sweetness of bananas with the nutty flavor of sunflower seeds, creating a unique and delicious treat. Perfect for a quick breakfast or snack.
Ingredients:
– 2 ripe bananas
– 1 tablespoon sunflower seeds
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. In a blender, combine the bananas, sunflower seeds, and almond milk.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add the honey and blend until well combined.
4. Taste and adjust sweetness if desired.
5. Pour into a glass and serve immediately. You can add ice cubes if you prefer a thicker consistency.
Cooking Time: None
Sunflower Seed Crusted Salmon
Elevate your seafood game with this flavorful and crunchy sunflower seed crust on salmon fillets. This recipe is a perfect blend of nutty and savory, making it a great option for a quick dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup sunflower seeds
– 2 tbsp olive oil
– 1 tsp garlic powder
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse salmon fillets and pat dry with paper towels.
3. In a bowl, mix together sunflower seeds, olive oil, garlic powder, salt, and pepper.
4. Place each salmon fillet on a plate or tray and coat evenly with the sunflower seed mixture, pressing gently to adhere.
5. Place coated salmon fillets on a baking sheet lined with parchment paper.
6. Bake for 12-15 minutes or until cooked through.
7. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Sunflower Seed and Dark Chocolate Bark
Elevate your snack game with this unique combination of crunchy sunflower seeds and rich dark chocolate. Perfect for a quick pick-me-up or as a thoughtful gift.
Ingredients:
– 1 cup dark chocolate chips (at least 60% cocoa)
– 1/2 cup sunflower seeds
– 1 tablespoon shortening (such as coconut oil or vegetable shortening)
– Optional: sea salt, chopped nuts, or dried fruit for added texture and flavor
Instructions:
1. Line a baking sheet with parchment paper.
2. Melt the dark chocolate chips in a double boiler or in the microwave in 30-second increments, stirring between each interval until smooth.
3. Stir in the shortening until fully incorporated.
4. Spread the melted chocolate mixture onto the prepared baking sheet.
5. Sprinkle sunflower seeds evenly over the top of the chocolate.
6. Refrigerate for at least 30 minutes or until set.
7. Break into pieces and serve.
Cooking Time: 30 minutes (including chilling time)
Sunflower Seed and Oatmeal Cookies
These chewy cookies are packed with nutty sunflower seeds and hearty oatmeal, perfect for a snack or dessert. With only a few ingredients, they’re easy to make in under 30 minutes.
Ingredients:
– 2 1/4 cups all-purpose flour
– 1 cup rolled oats
– 1/2 cup unsalted butter, softened
– 1/2 cup white granulated sugar
– 1/4 cup brown sugar
– 2 large eggs
– 1 teaspoon vanilla extract
– 1/2 cup sunflower seeds
– Salt (optional)
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together flour and oats.
3. In a large bowl, cream butter and sugars until light and fluffy. Beat in eggs and vanilla extract.
4. Gradually mix in the dry ingredients and sunflower seeds.
5. Drop rounded tablespoonfuls of dough onto the prepared baking sheet, about 2 inches apart.
6. Bake for 12-15 minutes or until edges are lightly golden.
Cooking Time: 12-15 minutes
Sunflower Seed and Avocado Toast
Elevate your breakfast or snack game with this simple yet flavorful recipe that combines the creaminess of avocado with the nutty goodness of sunflower seeds. Perfect for a quick pick-me-up!
Ingredients:
– 2 slices of whole grain bread (toasted)
– 1 ripe avocado, mashed
– 2 tablespoons sunflower seeds
– Salt and pepper to taste
– Optional: lemon juice, red pepper flakes, or other toppings of your choice
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Sprinkle the sunflower seeds evenly over the avocado.
4. Season with salt and pepper to taste.
5. Add a squeeze of lemon juice, some red pepper flakes, or your preferred toppings if desired.
6. Serve immediately and enjoy!
Cooking Time: 5-7 minutes (includes toasting time)
Sunflower Seed and Quinoa Salad
This refreshing quinoa salad combines the nutty flavor of sunflower seeds with the crunch of chopped veggies, perfect for a quick and healthy lunch or dinner. With its subtle sweetness from the dried cranberries, this recipe is sure to become a favorite.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup sunflower seeds
– 1/2 cup chopped red bell pepper
– 1/4 cup chopped fresh parsley
– 1/4 cup dried cranberries
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, sunflower seeds, red bell pepper, and parsley.
2. In a small bowl, whisk together olive oil and apple cider vinegar.
3. Pour the dressing over the quinoa mixture and toss to coat.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (cooking quinoa)
Sunflower Seed and Yogurt Parfait
This sweet and savory parfait combines the nutty flavor of sunflower seeds with the creaminess of yogurt, perfect for a quick snack or dessert.
Ingredients:
– 1 cup plain Greek yogurt
– 1/2 cup granola
– 1/4 cup sunflower seeds
– 1 tablespoon honey
– 1/2 cup mixed berries (such as blueberries, raspberries, and blackberries)
Instructions:
1. In a small bowl, mix together the yogurt, honey, and a pinch of salt.
2. Layer the granola, sunflower seeds, and mixed berries in a glass or parfait dish.
3. Spoon the yogurt mixture over the top of the layers.
4. Repeat the layering process one more time, ending with the yogurt on top.
5. Serve immediately, or refrigerate for up to 2 hours before serving.
Cooking Time: None
Enjoy your delicious and healthy Sunflower Seed and Yogurt Parfait!
Sunflower Seed and Honey Trail Mix
This sweet and savory trail mix is perfect for a quick snack or as a topping for your favorite yogurt or oatmeal. With the nutty flavor of sunflower seeds and the warm sweetness of honey, this recipe is sure to become a new favorite.
Ingredients:
– 2 cups mixed nuts (almonds, cashews, pecans)
– 1 cup sunflower seeds
– 1/4 cup honey
– 1/2 cup dried cranberries
– 1/2 cup dark chocolate chips
– Pinch of salt
Instructions:
1. In a large bowl, combine mixed nuts and sunflower seeds.
2. In a small saucepan, heat the honey over low heat until warm and runny.
3. Pour the honey over the nut mixture and stir until well combined.
4. Add dried cranberries and dark chocolate chips; stir until evenly distributed.
5. Sprinkle with salt to taste.
6. Serve immediately or store in an airtight container for up to 2 weeks.
Cooking Time: None! Just mix and enjoy!
Sunflower Seed and Spinach Dip
This creamy dip combines the nutty flavor of sunflower seeds with the earthy taste of spinach, perfect for snacking or serving at a gathering. With its unique blend of flavors and textures, it’s sure to be a hit!
Ingredients:
– 1 (16 oz) container cream cheese, softened
– 1/2 cup sunflower seeds
– 1/2 cup fresh spinach leaves
– 1 clove garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat oven to 350°F (175°C).
2. In a medium bowl, mix together cream cheese, sunflower seeds, spinach, garlic, and lemon juice until well combined.
3. Transfer the mixture to a baking dish or a small cast-iron skillet.
4. Bake for 20-25 minutes, or until the dip is lightly golden brown and warm throughout.
5. Remove from oven and let cool slightly before serving.
Cooking Time: 20-25 minutes
Sunflower Seed and Carrot Muffins
Brighten up your morning with these delightful muffins packed with the nutty flavor of sunflower seeds and the sweetness of carrots. Perfect for a quick breakfast or snack on-the-go!
Ingredients:
– 1 1/2 cups all-purpose flour
– 1 cup granulated sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/2 cup unsalted butter, melted
– 1 large egg
– 1 cup grated carrots
– 1/2 cup sunflower seeds
– Optional: chopped walnuts or pecans for added crunch
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together flour, sugar, baking powder, and salt.
3. In a large bowl, combine melted butter, egg, and grated carrots. Stir until well combined.
4. Add the dry ingredients to the wet ingredients and stir until just combined. Fold in sunflower seeds.
5. Divide batter evenly among muffin cups.
6. Bake for 20-25 minutes or until golden brown.
Cooking Time: 20-25 minutes
Sunflower Seed and Coconut Macaroons
These chewy macaroons are infused with the nutty flavor of sunflower seeds and the creamy richness of coconut, making them a delightful treat for any occasion.
Ingredients:
– 1 cup unsweetened shredded coconut
– 1/2 cup chopped sunflower seeds
– 1/4 cup granulated sugar
– 1/4 cup unsalted butter, softened
– 2 large egg whites
– Pinch of salt
Instructions:
1. Preheat oven to 325°F (165°C). Line a baking sheet with parchment paper.
2. In a medium bowl, combine coconut, sunflower seeds, and sugar.
3. In a separate bowl, whisk together butter and egg whites until smooth.
4. Add the wet ingredients to the dry ingredients and stir until combined.
5. Drop rounded tablespoonfuls of the mixture onto the prepared baking sheet.
6. Bake for 18-20 minutes or until lightly golden brown.
7. Remove from oven and let cool on the baking sheet for 5 minutes before transferring to a wire rack.
Cooking Time: 18-20 minutes
Sunflower Seed and Chickpea Burgers
These flavorful and nutritious burgers are packed with protein, fiber, and healthy fats. Perfect for a quick lunch or dinner, they’re also great for meal prep or a picnic.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup sunflower seeds
– 1/4 cup rolled oats
– 1/4 cup finely chopped onion
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: your favorite burger toppings
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a large bowl, mash chickpeas using a fork or potato masher.
3. Add sunflower seeds, oats, onion, garlic, olive oil, and cumin to the bowl. Mix well.
4. Season with salt and pepper to taste.
5. Using your hands, shape mixture into 2-3 patties.
6. Cook patties for 4-5 minutes per side, or until golden brown and crispy on the outside.
7. Serve immediately on a bun with your favorite toppings.
Cooking Time: 8-10 minutes
Sunflower Seed and Berry Smoothie Bowl
Start your day with a refreshing and nutritious bowl that combines the nutty flavor of sunflower seeds with the sweetness of mixed berries. This smoothie bowl is perfect for a quick breakfast or a healthy snack.
Ingredients:
– 1/2 cup frozen mixed berries (blueberries, strawberries, raspberries)
– 1 tablespoon sunflower seeds
– 1/2 banana, sliced
– 1/2 cup plain Greek yogurt
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Ice cubes (as needed)
Instructions:
1. In a blender, combine frozen berries, sunflower seeds, banana, Greek yogurt, honey, and vanilla extract.
2. Blend until smooth, adding ice cubes if you prefer a thicker consistency.
3. Pour the mixture into a bowl.
4. Top with your favorite toppings, such as granola, sliced almonds, or fresh fruit.
Cooking Time: 5 minutes
Sunflower Seed and Cinnamon Popcorn
Transform plain popcorn into a delightful snack with the perfect blend of sweet and savory flavors. This recipe combines crunchy sunflower seeds with warm cinnamon for a unique and addictive flavor combination.
Ingredients:
– 1/4 cup popcorn kernels
– 2 tablespoons sunflower seeds
– 1 tablespoon light brown sugar
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon salt
Instructions:
1. Pop the popcorn kernels according to your preferred method (microwave, stovetop, or air popper).
2. In a small bowl, mix together the sunflower seeds, brown sugar, cinnamon, and salt.
3. Pour the popped popcorn into a large bowl and add the sunflower seed mixture. Toss until the popcorn is evenly coated.
4. Serve immediately and enjoy!
Cooking Time: 5-7 minutes (popcorn popping time) + 1 minute (mixing)
Summary
Discover the versatility of sunflower seeds with these 18 nutritious recipe ideas. From healthy snacks to savory dishes, sunflower seeds add a boost of protein and omega-6 fatty acids to each creation. Enjoy classic hummus with roasted sunflower seeds or make energy balls with creamy sunflower seed butter. Try sunflower seed pesto pasta for a tasty twist on the Italian favorite. Plus, discover sweet treats like sunflower seed and banana smoothies, dark chocolate bark, and oatmeal cookies. Get creative with these sunflower seed recipes and elevate your snacking game!
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