When it comes to healthy snacking, sunflowers are a nutty (pun intended) option that’s packed with nutrients and flavor. From creamy spreads to crunchy snacks, we’ve rounded up 18 delicious sunflower recipes that are sure to satisfy your cravings. Whether you’re looking for a quick energy boost or a tasty addition to your favorite dishes, these sunflower-based goodies have got you covered.
In this article, we’ll be diving into the wonderful world of sunflower recipes, featuring everything from sweet treats like cookies and granola bars, to savory options like hummus and veggie burgers. With their mild flavor and nutty texture, sunflowers are an excellent addition to many different cuisines. So let’s get started on this culinary adventure and explore the amazing possibilities of sunflower-based cooking!
Sunflower Seed Butter Cookies
These soft-baked cookies are a perfect combination of nutty and sweet, made with sunflower seed butter instead of traditional peanut or almond butter.
Ingredients:
– 1 cup unsalted butter, softened
– 1/2 cup granulated sugar
– 1/4 cup brown sugar
– 1 egg
– 1 teaspoon vanilla extract
– 1 3/4 cups all-purpose flour
– 1/2 teaspoon baking soda
– 1/4 teaspoon salt
– 1/4 cup sunflower seed butter
– Optional: chopped nuts or chocolate chips for added texture
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, cream together butter and sugars until light and fluffy.
3. Beat in the egg and vanilla extract.
4. Gradually add flour, baking soda, and salt. Mix until combined.
5. Stir in sunflower seed butter until smooth.
6. Drop rounded tablespoonfuls of dough onto prepared baking sheet.
7. Bake for 12-15 minutes or until lightly golden.
8. Remove from oven and let cool on wire rack.
Cooking Time: 12-15 minutes per batch
Roasted Sunflower Seed Hummus
Elevate your snack game with this unique and delicious hummus recipe, featuring roasted sunflower seeds for added crunch and nutty flavor.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup roasted sunflower seeds (see note)
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– Water, as needed
Instructions:
1. Preheat oven to 350°F (175°C).
2. Spread sunflower seeds on a baking sheet and roast for 5-7 minutes, or until fragrant and lightly toasted.
3. In a blender or food processor, combine chickpeas, roasted sunflower seeds, lemon juice, tahini, garlic, and salt.
4. Blend until smooth, adding water as needed to achieve desired consistency.
5. With the blender running, slowly pour in olive oil.
6. Serve warm with pita chips, vegetables, or crackers.
Cooking Time: 10-12 minutes (including roasting time)
Sunflower Pesto Pasta
Elevate your pasta game with this vibrant and flavorful recipe that combines the nutty taste of sunflowers with the richness of pesto. This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 8 oz. pasta of your choice
– 1/2 cup Sunflower Seed Butter (or regular peanut butter as substitute)
– 1/4 cup freshly chopped parsley
– 1/4 cup grated Parmesan cheese
– 2 cloves garlic, minced
– Salt and pepper to taste
– 1/4 cup heavy cream or half-and-half
Instructions:
1. Cook pasta according to package instructions. Drain and set aside.
2. In a blender or food processor, combine Sunflower Seed Butter, parsley, Parmesan cheese, garlic, salt, and pepper. Blend until smooth.
3. Add heavy cream or half-and-half and blend until well combined.
4. Toss cooked pasta with the pesto sauce. Serve immediately.
Cooking Time: 15-20 minutes
Sunflower and Honey Granola Bars
Add a sweet and crunchy touch to your day with these Sunflower and Honey Granola Bars, perfect for snacking on-the-go or as a healthy breakfast option.
Ingredients:
– 2 cups rolled oats
– 1 cup all-purpose flour
– 1/2 cup packed sunflower seeds
– 1/4 cup honey
– 1/4 cup brown sugar
– 1/2 teaspoon salt
– 1/4 teaspoon baking soda
– 1/2 cup chopped walnuts (optional)
Instructions:
1. Preheat oven to 350°F (175°C). Line an 8×8-inch baking dish with parchment paper.
2. In a large bowl, combine oats, flour, sunflower seeds, and salt. Stir until well combined.
3. In a separate bowl, mix honey, brown sugar, and baking soda. Add the wet ingredients to the dry ingredients and stir until a dough forms.
4. Press the dough into the prepared baking dish. If using walnuts, sprinkle on top.
5. Bake for 25-30 minutes or until lightly golden brown.
6. Let cool completely before cutting into bars.
Cooking Time: 25-30 minutes
Sunflower Seed Crusted Salmon
Elevate your salmon dish with a crunchy sunflower seed crust that adds texture and nutty flavor. This recipe is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup sunflower seeds
– 2 tbsp olive oil
– 2 cloves garlic, minced
– 1 tsp lemon zest
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together sunflower seeds, garlic, lemon zest, salt, and pepper.
3. Place salmon fillets on a baking sheet lined with parchment paper.
4. Divide the sunflower seed mixture evenly among the fillets, pressing gently onto each one to adhere.
5. Drizzle olive oil over the fish and sprinkle with chopped parsley if desired.
6. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Sunflower and Oat Energy Balls
Looking for a healthy and sustaining snack that’s packed with nutritious goodness? Look no further! These bite-sized energy balls combine the nutty flavor of sunflower seeds with the wholesome texture of rolled oats, making them perfect for a quick pick-me-up or pre-workout fuel.
Ingredients:
– 2 cups rolled oats
– 1 cup sunflower seeds
– 1/4 cup honey
– 1 tablespoon coconut oil
– Pinch of salt
Instructions:
1. In a large bowl, combine oats and sunflower seeds.
2. In a small saucepan, heat the honey and coconut oil over low heat until smooth.
3. Pour the honey mixture into the oat mixture and stir until well combined.
4. Add a pinch of salt and mix until evenly distributed.
5. Use your hands to shape the mixture into 12-15 energy balls.
6. Place on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes.
Cooking Time: None! Just chill and enjoy.
Sunflower Seed Bread
This wholesome bread recipe combines the nutty flavor of sunflower seeds with the warmth of fresh yeast, creating a delicious and nutritious loaf perfect for sandwiches or toast. With its crunchy texture and subtle earthy notes, this bread is sure to become a favorite.
Ingredients:
– 2 cups all-purpose flour
– 1 cup sunflower seeds
– 1 teaspoon active dry yeast
– 1 tablespoon sugar
– 1/4 teaspoon salt
– 1/2 cup warm water
Instructions:
1. In a large mixing bowl, combine flour, sunflower seeds, yeast, sugar, and salt.
2. Gradually add warm water to the dry ingredients, stirring until a shaggy dough forms.
3. Knead the dough on a floured surface for 10 minutes, until smooth and elastic.
4. Place the dough in a greased bowl, cover with plastic wrap, and let rise in a warm place for 1 hour.
5. Preheat oven to 375°F (190°C). Punch down the dough and shape into a round or oblong loaf.
6. Bake for 35-40 minutes or until golden brown.
Cooking Time: 35-40 minutes
Sunflower and Dark Chocolate Trail Mix
A sweet and savory blend of nuts, seeds, and dark chocolate that’s perfect for snacking on-the-go or as a healthy dessert option.
Ingredients:
– 1 cup sunflower seeds
– 1/2 cup mixed nuts (almonds, cashews, pecans)
– 1/4 cup dark chocolate chips (at least 60% cocoa)
– 1/4 cup dried cranberries
– 1 tablespoon honey
Instructions:
1. In a large bowl, combine sunflower seeds and mixed nuts.
2. Melt the dark chocolate chips in a microwave-safe bowl for 30-second intervals, stirring between each interval, until smooth.
3. Pour the melted chocolate over the nut mixture and stir until well combined.
4. Add dried cranberries and honey to the bowl and mix until everything is evenly distributed.
5. Spread the trail mix on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This recipe requires no cooking time, just mixing and chilling.
Sunflower Seed Brittle
This sweet and nutty brittle is a perfect treat to enjoy with a cup of coffee or tea. Made with sunflower seeds, sugar, and a touch of vanilla, it’s an easy-to-make snack that’s perfect for any time of day.
Ingredients:
– 1 cup sunflower seeds
– 1/2 cup light brown sugar
– 1/4 cup granulated sugar
– 1 tablespoon unsalted butter
– 1 teaspoon pure vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 350°F (180°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together sugars, sunflower seeds, and salt.
3. Add the melted butter and vanilla extract to the bowl; stir until well combined.
4. Pour the mixture onto the prepared baking sheet; spread evenly.
5. Bake for 20-25 minutes or until golden brown and set.
6. Remove from oven; let cool completely on a wire rack.
Cooking Time: 20-25 minutes
Sunflower and Avocado Salad
A refreshing and healthy salad that combines the nutty flavor of sunflower seeds with the creamy texture of avocado.
Ingredients:
– 1 ripe avocado, diced
– 1/2 cup sunflower seeds, chopped
– 1/4 cup red onion, thinly sliced
– 1/4 cup mixed greens (arugula, spinach, etc.)
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the diced avocado, chopped sunflower seeds, and thinly sliced red onion.
2. Add the mixed greens on top of the avocado mixture.
3. Drizzle the olive oil and lemon juice over the salad, tossing gently to combine.
4. Season with salt and pepper to taste.
Cooking Time: 5 minutes
Sunflower Seed Milk
Make your own sunflower seed milk at home with just a few simple ingredients and a blender. This plant-based milk alternative is perfect for those looking to reduce their dairy intake or follow a vegan diet.
Ingredients:
– 1 cup sunflower seeds
– 2 cups water
– Optional: sweetener (e.g., dates, honey), flavorings (e.g., vanilla, cinnamon)
Instructions:
1. Rinse the sunflower seeds and soak them in water for at least 8 hours or overnight.
2. Drain and rinse the soaked sunflower seeds again.
3. Add the sunflower seeds to a blender with 2 cups of fresh water.
4. Blend on high speed for 2-3 minutes, stopping occasionally to scrape down the sides of the blender.
5. Strain the mixture through a cheesecloth or nut milk bag into a large bowl.
6. Squeeze the cheesecloth or nut milk bag gently to extract as much milk as possible from the sunflower seeds.
7. Discard the solids and store the milk in the refrigerator for up to 3 days.
Cooking Time: 2-3 minutes (blending) + soaking time
Sunflower and Banana Smoothie
A refreshing and creamy blend of sunflower seeds and ripe bananas, perfect for a quick pick-me-up or post-workout snack.
Ingredients:
– 1 ripe banana
– 2 tablespoons sunflower seed butter (or peanut butter)
– 1/2 cup plain Greek yogurt
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the banana, sunflower seed butter, and Greek yogurt.
2. Add the almond milk and honey; blend until smooth.
3. Taste and adjust sweetness or thickness as desired.
4. Add ice cubes if you want a thicker consistency.
5. Blend again to crush the ice and enjoy.
Cooking Time: 2-3 minutes
Sunflower Seed Falafel
Experience the unique flavor and texture of sunflower seeds in these crispy and delicious falafel. This recipe is perfect for those looking to add some plant-based excitement to their meals.
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup sunflower seeds
– 1/4 cup chopped parsley
– 1/4 cup breadcrumbs
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon cumin
– Salt and pepper to taste
– Vegetable oil for frying
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a food processor, combine chickpeas, sunflower seeds, parsley, breadcrumbs, garlic, lemon juice, cumin, salt, and pepper. Process until well combined.
3. Using wet hands, shape the mixture into small patties.
4. Place the patties on a baking sheet lined with parchment paper. Drizzle with a little vegetable oil.
5. Bake for 20-25 minutes or until golden brown.
6. Serve hot with your favorite toppings and sauces.
Cooking Time: 20-25 minutes
Sunflower and Coconut Bliss Balls
Sunflower and Coconut Bliss Balls Recipe
These bite-sized treats combine the nutty flavor of sunflower seeds with the creamy richness of coconut, all wrapped up in a deliciously healthy package.
Ingredients:
– 1 cup rolled oats
– 1/2 cup chopped sunflower seeds
– 1/4 cup unsweetened shredded coconut
– 1/4 cup maple syrup
– 1/4 cup coconut oil
– 1 tablespoon vanilla extract
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine oats, sunflower seeds, and unsweetened shredded coconut.
2. In a small saucepan, heat the maple syrup and coconut oil over low heat until melted.
3. Add the vanilla extract and salt to the saucepan and stir to combine.
4. Pour the wet ingredients into the dry ingredients and mix until well combined.
5. Use your hands to shape the mixture into 12-15 bliss balls, about 1-inch in diameter.
6. Place the bliss balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes.
Cooking Time: None! These bliss balls are best served chilled, so enjoy them straight from the fridge or after a quick thaw.
Sunflower Seed Stuffed Bell Peppers
A flavorful twist on traditional stuffed peppers, this recipe combines the nutty taste of sunflower seeds with the sweetness of bell peppers. Perfect for a quick and easy dinner or lunch!
Ingredients:
– 4 bell peppers, any color
– 1/2 cup cooked rice
– 1/4 cup sunflower seeds
– 1/4 cup grated cheddar cheese
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: chopped fresh parsley for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix cooked rice, sunflower seeds, cheese, and olive oil.
4. Stuff each bell pepper with the rice mixture, filling as full as possible.
5. Place stuffed peppers in a baking dish, cover with foil, and bake for 25 minutes.
6. Remove foil and continue baking for an additional 10-15 minutes, or until bell peppers are tender.
Cooking Time: 35-40 minutes
Sunflower and Quinoa Salad
A vibrant and nutritious salad that combines the nutty flavor of quinoa with the sweet, crunchy goodness of sunflower seeds.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped scallions (green onions)
– 1/4 cup toasted sunflower seeds
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, parsley, scallions, and sunflower seeds.
2. In a small bowl, whisk together lemon juice and olive oil.
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 before serving.
Cooking Time: 10 minutes (quinoa cooking time)
Sunflower Seed Veggie Burgers
Discover a flavorful twist on traditional veggie burgers with the nutty goodness of sunflower seeds. This easy-to-make recipe is perfect for a quick weeknight dinner or a casual gathering with friends.
Ingredients:
– 1 cup cooked brown rice
– 1/2 cup black beans, rinsed and drained
– 1/4 cup finely chopped red bell pepper
– 1/4 cup sunflower seeds
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 minced garlic clove
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 egg, lightly beaten (optional)
– Buns or wraps for serving
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a large bowl, combine cooked rice, black beans, bell pepper, sunflower seeds, olive oil, onion, garlic, and cumin. Mix well.
3. Using your hands, shape the mixture into 4-6 patties, depending on desired size.
4. If using egg, lightly coat each patty with beaten egg for extra binding.
5. Cook patties for 3-4 minutes per side, or until golden brown and crispy.
6. Serve immediately on buns or wraps with your favorite toppings.
Cooking Time: 15-20 minutes
Sunflower and Raisin Oatmeal Cookies
Brighten up your day with these wholesome cookies packed with the nutty flavor of sunflower seeds and sweet raisins. Perfect for a snack or dessert, these oatmeal cookies are easy to make and deliciously chewy.
Ingredients:
– 2 1/4 cups rolled oats
– 1 cup all-purpose flour
– 1 teaspoon baking soda
– 1 teaspoon salt
– 1 cup unsalted butter, softened
– 3/4 cup white granulated sugar
– 1/2 cup brown sugar
– 2 large eggs
– 1 cup raisins
– 1/2 cup chopped sunflower seeds
– Optional: nuts or chocolate chips for added texture and flavor
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, whisk together oats, flour, baking soda, and salt.
3. In another bowl, cream butter and sugars until light and fluffy. Beat in eggs.
4. Stir in raisins, sunflower seeds, and optional nuts or chocolate chips (if using).
5. Add the dry ingredients to the wet mixture and stir until combined.
6. Drop rounded tablespoonfuls of dough onto the prepared baking sheet, leaving 2 inches between each cookie.
7. Bake for 12-15 minutes or until lightly golden.
Cooking Time: 12-15 minutes
Summary
Discover the delicious world of sunflower recipes! From sweet treats like Sunflower Seed Butter Cookies and Honey Granola Bars to savory dishes like Roasted Sunflower Seed Hummus and Sunflower Seed Crusted Salmon, these 18 mouthwatering recipes showcase the versatility and health benefits of sunflowers. Whether you’re looking for a snack, breakfast idea, or meal solution, this article has something for everyone. Get ready to unlock the nutritional power of sunflowers in your cooking and baking!
