Are you looking for a delicious and nutritious way to add some crunch to your meals? Look no further than sunflower seeds! With their nutty flavor and impressive nutritional profile, it’s no wonder that sunflower seeds are gaining popularity as a versatile ingredient. From savory dishes to sweet treats, we’ve gathered 18 mouthwatering recipes that showcase the best of what sunflower seeds have to offer.
From classic snacks like granola and energy bars, to innovative twists on traditional dishes like pesto pasta and hummus, our collection of sunflower seed recipes is sure to inspire your culinary creativity. And with their rich source of vitamins, minerals, and healthy fats, you can feel good about what you’re putting in your body.
Sunflower Seed Pesto Pasta
This recipe combines the rich flavor of sunflower seeds with the creaminess of pesto, perfect for pasta lovers looking to mix things up. With only 10 ingredients and 15 minutes of cooking time, this dish is quick, easy, and packed with protein.
Ingredients:
– 8 oz. pasta of your choice
– 1/4 cup sunflower seeds
– 1/2 cup freshly grated Parmesan cheese
– 1/2 cup basil pesto
– 2 cloves garlic, minced
– 1/2 cup olive oil
– Salt and pepper to taste
– 1/4 cup chopped fresh parsley
– 1/2 teaspoon lemon zest
– 2 tablespoons lemon juice
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a food processor, blend sunflower seeds, Parmesan cheese, pesto, garlic, salt, and pepper until smooth.
3. With the processor running, slowly pour in olive oil through the top.
4. Add parsley, lemon zest, and lemon juice. Process until well combined.
5. Toss cooked pasta with the sunflower seed pesto. Serve immediately.
Cooking Time: 15 minutes
Roasted Sunflower Seed and Honey Granola
Roasted Sunflower Seed and Honey Granola Recipe
A sweet and crunchy granola recipe that combines the nutty flavor of roasted sunflower seeds with the warm, golden sweetness of honey. Perfect for snacking or adding a crunchy topping to your favorite yogurt or oatmeal.
Ingredients:
– 2 cups rolled oats
– 1 cup sunflower seeds
– 1/2 cup honey
– 1/4 cup brown sugar
– 1/4 cup vegetable oil
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 325°F (165°C).
2. In a large bowl, mix together oats, sunflower seeds, and brown sugar.
3. In a separate bowl, whisk together honey, vegetable oil, and vanilla extract until well combined.
4. Pour the wet ingredients over the dry ingredients and stir until everything is coated evenly.
5. Spread the mixture onto a baking sheet lined with parchment paper.
6. Roast in the preheated oven for 25-30 minutes, stirring every 10 minutes, until lightly toasted.
7. Remove from the oven and let cool completely before breaking into chunks.
Cooking Time: 25-30 minutes
Sunflower Seed Butter Cookies
These soft-baked cookies are packed with the nutty flavor of sunflower seed butter, perfect for those looking for a peanut-free alternative. With just a few simple ingredients and steps, you can whip up a batch in no time.
Ingredients:
– 1 cup all-purpose flour
– 1/2 cup sunflower seed butter (creamy or crunchy, whichever suits your taste)
– 1/4 cup granulated sugar
– 1/4 cup brown sugar
– 1 large egg
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together flour, sugar, and brown sugar.
3. In a separate bowl, mix sunflower seed butter and egg until smooth.
4. Add vanilla extract and salt; mix well.
5. Combine wet and dry ingredients; stir until a dough forms.
6. Drop by tablespoonfuls onto prepared baking sheet, leaving about 2 inches between each cookie.
7. Bake for 10-12 minutes or until edges are lightly golden.
Cooking Time: 10-12 minutes
Sunflower Seed Crusted Salmon
A flavorful and crunchy twist on traditional salmon recipes, this dish combines the nutty flavor of sunflower seeds with the omega-rich goodness of wild-caught salmon. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup sunflower seeds
– 1/4 cup panko breadcrumbs
– 2 tbsp olive oil
– 1 tsp lemon zest
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together sunflower seeds and panko breadcrumbs.
3. Season salmon fillets with salt, pepper, and lemon zest.
4. Dip each salmon fillet into the sunflower seed mixture, pressing gently to adhere.
5. Place coated salmon on a baking sheet lined with parchment paper.
6. Drizzle with olive oil.
7. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Sunflower Seed and Oat Energy Bars
These sunflower seed and oat energy bars are a delicious and healthy treat that’s perfect for a quick pick-me-up. With wholesome ingredients and a crunchy texture, they’re a great alternative to processed snacks.
Ingredients:
– 2 cups rolled oats
– 1 cup sunflower seeds
– 1/2 cup honey
– 1/4 cup brown sugar
– 1/4 cup chopped nuts (optional)
– 1 tablespoon chia seeds
– Pinch of salt
Instructions:
1. In a large bowl, combine oats, sunflower seeds, and nuts (if using).
2. In a small saucepan, heat honey and brown sugar over low heat until smooth.
3. Pour the honey mixture over the oat mixture and stir until well combined.
4. Add chia seeds and salt; mix until incorporated.
5. Press the mixture into a lined or greased 8×8-inch baking dish.
6. Let cool completely before cutting into bars.
Cooking Time: 30 minutes (plus cooling time)
Sunflower Seed Hummus
Add a nutty twist to traditional hummus with this Sunflower Seed Hummus recipe! This creamy dip is perfect for snacking, parties, or as a healthy accompaniment to your favorite veggies.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup sunflower seeds
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup water
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine the chickpeas, sunflower seeds, lemon juice, tahini, garlic, and salt. Blend until smooth.
3. With the blender or food processor still running, slowly add the olive oil and water. Continue blending until the desired consistency is reached.
4. Taste and adjust seasoning as needed.
5. Serve chilled, garnished with additional sunflower seeds and a sprinkle of paprika if desired.
Cooking Time: 10 minutes
Sunflower Seed and Banana Smoothie
This refreshing smoothie combines the creamy sweetness of bananas with the nutty flavor of sunflower seeds, making it a perfect pick-me-up for any time of day.
Ingredients:
– 2 ripe bananas
– 1/4 cup sunflower seeds
– 1 tablespoon honey
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
Instructions:
1. Add the bananas, sunflower seeds, and honey to a blender.
2. Blend on high speed until the mixture is smooth and creamy.
3. Pour in the almond milk and blend until well combined.
4. Add ice cubes if you prefer a thicker consistency.
5. Blend again until the ice is crushed and the smoothie is the desired texture.
Cooking Time: 2-3 minutes (blending time)
Sunflower Seed and Dark Chocolate Bark
Elevate your snack game with this sweet and savory combination of sunflower seeds and dark chocolate.
Ingredients:
– 1 cup dark chocolate chips (at least 70% cocoa)
– 1/2 cup sunflower seeds
– 1 tablespoon honey
– 1/4 teaspoon sea salt
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 honey and sea salt until well combined.
4. Spread the melted chocolate mixture onto the prepared baking sheet.
5. Sprinkle the 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 setting time)
Sunflower Seed and Quinoa Salad
A nutritious and flavorful salad that combines the nutty taste of sunflower seeds with the protein-rich quinoa, perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed greens (such as arugula, spinach, and lettuce)
– 1/4 cup sunflower seeds
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked quinoa, mixed greens, sunflower seeds, cherry tomatoes, and feta cheese (if using).
2. Drizzle the olive oil and lemon juice over the salad, tossing gently to combine.
3. Season with salt and pepper to taste.
4. Serve immediately.
Cooking Time: 15 minutes
Sunflower Seed and Coconut Macaroons
These chewy macaroons are packed with the nutty flavor of sunflower seeds and the richness of coconut, making them a delightful treat for any occasion.
Ingredients:
– 1 1/2 cups unsweetened shredded coconut
– 1/4 cup granulated sugar
– 1/4 cup unsalted butter, softened
– 1/2 teaspoon vanilla extract
– 1/2 cup chopped sunflower seeds
– 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, whisk together coconut, sugar, and salt.
3. In a separate bowl, whisk until smooth the softened butter, vanilla extract, and egg whites.
4. Add the sunflower seeds to the wet ingredients and stir until well combined.
5. Gradually add the dry ingredients to the wet ingredients and mix until a dough forms.
6. Drop rounded tablespoonfuls of dough onto the prepared baking sheet, about 1 inch apart.
7. Bake for 15-20 minutes or until lightly golden brown.
Cooking Time: 15-20 minutes
Sunflower Seed and Avocado Toast
Elevate your breakfast game with this creamy and crunchy toast recipe, combining the health benefits of avocados and sunflower seeds.
Ingredients:
– 2 slices whole grain bread
– 1 ripe avocado, mashed
– 2 tablespoons sunflower seeds
– Salt to taste
– Optional: lemon juice, red pepper flakes for added flavor
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Sprinkle the sunflower seeds over the avocado.
4. Season with salt and any desired additional flavors (lemon juice or red pepper flakes).
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Sunflower Seed and Spinach Stuffed Chicken
Elevate your chicken game with this flavorful and nutritious recipe that combines the nutty goodness of sunflower seeds with the earthy sweetness of spinach. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup sunflower seeds
– 1/2 cup fresh spinach leaves
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together sunflower seeds, spinach, garlic, salt, and pepper.
3. Lay chicken breasts flat and make a horizontal incision in each breast to create a pocket.
4. Stuff each breast with the sunflower seed mixture, dividing it evenly among the four breasts.
5. Drizzle the tops with olive oil and season with additional salt and pepper if desired.
6. Bake for 25-30 minutes or until chicken is cooked through.
Cooking Time: 25-30 minutes
Sunflower Seed and Carrot Cake Muffins
A delightful twist on traditional carrot cake, these muffins combine the warmth of sunflower seeds with the sweetness of carrots. Perfect for a snack or breakfast treat.
Ingredients:
– 1 1/2 cups all-purpose flour
– 1 cup granulated sugar
– 2 teaspoons baking powder
– 1 teaspoon salt
– 1/2 cup unsalted butter, melted
– 1 large egg
– 1/2 cup plain Greek yogurt
– 1/2 cup grated carrots
– 1/4 cup sunflower seeds
– 1 teaspoon vanilla extract
– Confectioners’ sugar for dusting (optional)
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together flour, sugar, baking powder, and salt.
3. Add melted butter, egg, Greek yogurt, carrots, sunflower seeds, and vanilla extract. Stir until just combined.
4. Divide batter evenly among muffin cups.
5. Bake for 20-22 minutes or until a toothpick inserted in the center comes out clean.
6. Allow muffins to cool before dusting with confectioners’ sugar (if desired).
Cooking Time: 20-22 minutes
Sunflower Seed and Yogurt Parfait
A refreshing and healthy dessert or snack that combines the nutty flavor of sunflower seeds with the creaminess of yogurt.
Ingredients:
– 1 cup plain Greek yogurt
– 2 tablespoons sunflower seeds, toasted
– 1/4 cup granola
– 1 tablespoon honey
– 1/2 cup mixed berries (such as blueberries, strawberries, and raspberries)
Instructions:
1. In a small bowl, mix together the yogurt, honey, and vanilla extract (if using).
2. Layer the yogurt mixture in a parfait glass or a tall clear cup.
3. Add a layer of toasted sunflower seeds on top of the yogurt.
4. Sprinkle granola over the sunflower seeds.
5. Top with mixed berries.
6. Repeat layers one more time, finishing with the berries on top.
Cooking Time: None! This recipe is ready in just 10 minutes.
Sunflower Seed and Cinnamon Pancakes
Start your day with a warm and comforting breakfast that combines the nutty flavor of sunflower seeds with the warmth of cinnamon. This recipe yields a batch of fluffy pancakes packed with texture and flavor.
Ingredients:
– 1 cup all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1 cup milk
– 1 large egg
– 2 tablespoons sunflower seed butter (or regular peanut butter)
– 1 tablespoon cinnamon
– Chopped sunflower seeds for garnish
Instructions:
1. In a bowl, whisk together flour, sugar, baking powder, and salt.
2. In a separate bowl, mix milk, egg, and sunflower seed butter until smooth.
3. Add the wet ingredients to the dry ingredients and stir until just combined.
4. Fold in cinnamon and chopped sunflower seeds.
5. Heat a non-stick skillet or griddle over medium heat. Drop batter by 1/4 cupfuls.
6. Cook for 2-3 minutes, flip, and cook an additional 1-2 minutes.
Cooking Time: 8-10 minutes (depending on pancake size)
Sunflower Seed and Garlic Herb Bread
A delicious and savory bread recipe that combines the nutty flavor of sunflower seeds with the pungency of garlic and fresh herbs. Perfect for serving alongside soups, salads, or as a side dish.
Ingredients:
– 1 cup warm water
– 2 teaspoons active dry yeast
– 3 tablespoons olive oil
– 1 teaspoon salt
– 4 cups all-purpose flour
– 1/2 cup sunflower seeds
– 3 cloves garlic, minced
– 1 tablespoon chopped fresh parsley
– 1 tablespoon chopped fresh thyme
Instructions:
1. In a large mixing bowl, combine warm water and yeast. Let it sit for 5 minutes until yeast is activated.
2. Add olive oil, salt, and 2 cups of flour to the bowl. Mix until a shaggy dough forms.
3. Knead in sunflower seeds, garlic, parsley, and thyme.
4. Gradually add remaining 2 cups of flour until a smooth dough forms.
5. Place dough on a floured surface and shape into a round or oblong loaf.
6. Bake at 375°F (190°C) for 35-40 minutes, or until golden brown.
Cooking Time: 35-40 minutes
Sunflower Seed and Maple Glazed Nuts
Sweet and savory, these Sunflower Seed and Maple Glazed Nuts are a perfect snack or topping for your favorite salads. This easy recipe combines the nutty flavor of sunflower seeds with the richness of pure Canadian maple syrup.
Ingredients:
- 1 cup mixed nuts (almonds, pecans, hazelnuts)
- 1/4 cup sunflower seeds
- 2 tablespoons pure Canadian maple syrup
- 1 tablespoon brown sugar
- 1 teaspoon vanilla extract
- Salt to taste
Instructions:
- Mix together nuts, sunflower seeds, and salt in a bowl.
- In a small saucepan, combine maple syrup, brown sugar, and vanilla extract. Bring to a boil over medium heat.
- Reduce heat to low and simmer for 5-7 minutes or until the glaze thickens slightly.
- Pour the warm glaze over the nut mixture and stir until evenly coated.
- Servings: 1 cup glazed nuts. Cooking time: 10-12 minutes total (includes prep time).
Sunflower Seed and Berry Trail Mix
A delicious and healthy snack that’s perfect for on-the-go or as a quick pick-me-up, this sunflower seed and berry trail mix combines the nutty flavor of sunflower seeds with sweet and tangy berries.
Ingredients:
– 1/2 cup sunflower seeds
– 1/2 cup mixed berries (cranberries, blueberries, raspberries)
– 1/4 cup rolled oats
– 1/4 cup chopped pecans or walnuts
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a large bowl, combine sunflower seeds, mixed berries, rolled oats, and nuts.
2. Drizzle with honey and sprinkle with salt.
3. Toss until the ingredients are evenly coated.
4. Serve immediately or store in an airtight container for up to 5 days.
Cooking Time: None! Just mix and enjoy!
Summary
Get ready to go nutty for these deliciously nutritious sunflower seed recipes! From pasta dishes to baked goods, and even savory snacks, this collection of 18 recipes showcases the versatility and crunch of sunflower seeds. Whether you’re looking for a quick and easy breakfast or a healthy dessert option, there’s something here for everyone. Try Sunflower Seed Pesto Pasta, Roasted Sunflower Seed and Honey Granola, or Sunflower Seed Butter Cookies – just to name a few! With such a variety of options, you’ll be hooked on sunflower seeds in no time.