Sunflowers are more than just a bright and cheerful addition to your garden or table. Their seeds, in particular, offer a wealth of culinary possibilities. Whether you’re looking for a tasty pasta dish, a healthy snack, or a sweet treat, sunflower seeds can be used in a variety of delicious recipes. In this article, we’ll explore 18 mouthwatering sunflower seed recipes that are perfect for every occasion.
From classic comfort foods to innovative twists on traditional dishes, our collection of sunflower seed recipes is sure to inspire your culinary creativity. So why not get started today and discover the many ways you can use sunflower seeds in your cooking?
Sunflower Seed Pesto Pasta
A creamy and nutritious twist on traditional pesto pasta, this recipe combines the nutty flavor of sunflower seeds with the brightness of lemon and garlic.
Ingredients:
– 8 oz. pasta (linguine or fettuccine work well)
– 1/4 cup sunflower seeds
– 2 cloves garlic, peeled and minced
– 1/4 cup freshly grated Parmesan cheese
– 1/4 cup olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
– Fresh parsley or basil leaves for garnish (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a blender or food processor, combine sunflower seeds, garlic, Parmesan cheese, and lemon juice. Blend on high speed until smooth.
3. With the blender or food processor running, slowly pour in olive oil through the top. Continue blending until well combined.
4. Add reserved pasta water to thin out pesto if desired. Season with salt and pepper to taste.
5. Toss cooked pasta with sunflower seed pesto. Serve immediately, garnished with fresh herbs if desired.
Cooking Time:
– Prep time: 10 minutes
– Cook time: 8-10 minutes
– Total time: 18-20 minutes
Roasted Sunflower Seed Hummus
Roasted Sunflower Seed Hummus: Elevate your snack game with this creamy and nutritious dip made with roasted sunflower seeds!
Ingredients:
– 1 cup cooked chickpeas
– 1/2 cup roasted sunflower seeds (see notes)
– 1/4 cup tahini
– 1/4 cup lemon juice
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup water
Instructions:
1. Preheat oven to 350°F (180°C).
2. Roast sunflower seeds in the preheated oven for 5-7 minutes or until fragrant and lightly browned.
3. Drain and rinse chickpeas, then transfer to a blender or food processor with roasted sunflower seeds, tahini, lemon juice, garlic, and salt.
4. Blend on high speed for about 2 minutes, scraping down sides as needed.
5. With the blender running, slowly pour in olive oil and water through the top.
6. Continue blending until smooth and creamy.
Cooking Time: None! Simply blend the ingredients together.
Sunflower Butter Cookies
These chewy cookies are a perfect blend of sweet and nutty, featuring sunflower butter as the star ingredient. With just a few simple steps, you can create a batch of these tasty treats that are perfect for snacking or sharing.
Ingredients:
– 1 cup all-purpose flour
– 1/2 cup rolled oats
– 1/2 cup granulated sugar
– 1/4 cup sunflower butter
– 1/4 cup brown sugar
– 1 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 large bowl, whisk together flour, oats, granulated sugar, and brown sugar.
3. In a separate bowl, mix sunflower butter, egg, and vanilla extract until smooth.
4. Add the wet ingredients to the dry ingredients and stir until a dough forms.
5. Drop rounded tablespoonfuls of dough onto the prepared baking sheet, leaving 2 inches between each cookie.
6. Bake for 12-14 minutes or until lightly golden.
Cooking Time: 12-14 minutes
Sunflower Seed Granola Bars
A sweet and crunchy snack perfect for a quick energy boost or as a healthy addition to your lunchbox.
Ingredients:
– 2 cups rolled oats
– 1 cup sunflower seeds
– 1/2 cup honey
– 1/4 cup brown sugar
– 1/4 cup chopped almonds
– 1 tablespoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 350°F (175°C). Line an 8×8-inch baking dish with parchment paper.
2. In a large bowl, mix together oats, sunflower seeds, and brown sugar.
3. In a separate bowl, whisk together honey, vanilla extract, and salt.
4. Pour the wet ingredients into the dry ingredients and stir until well combined.
5. Fold in chopped almonds.
6. Press mixture into prepared baking dish.
7. Bake for 20-25 minutes or until lightly golden brown.
8. Remove from oven and let cool completely before cutting into bars.
Cooking Time: 20-25 minutes
Sunflower Seed Crusted Chicken
Elevate your chicken game with this crunchy and flavorful recipe that combines the nutty goodness of sunflower seeds with a crispy coating.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/2 cup sunflower seeds
– 1/4 cup panko breadcrumbs
– 2 tablespoons olive oil
– 1 teaspoon garlic powder
– 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. In a separate dish, whisk together olive oil, garlic powder, salt, and pepper.
4. Dip each chicken breast into the oil mixture, coating both sides evenly.
5. Then, coat the oiled chicken in the sunflower seed mixture, pressing gently to adhere.
6. Place coated chicken on a baking sheet lined with parchment paper.
7. Bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Sunflower Seed Salad with Lemon Dressing
This refreshing salad combines crunchy sunflower seeds with juicy greens and a tangy lemon dressing, perfect for a light and satisfying meal or snack. With its nutty flavor and satisfying crunch, this recipe is sure to become a new favorite.
Ingredients:
– 1 cup sunflower seeds
– 2 cups mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine mixed greens, sunflower seeds, and cherry tomatoes.
2. In a small bowl, whisk together lemon juice and olive oil to make the dressing.
3. Pour the dressing over the salad and toss to combine.
4. Top with crumbled feta cheese (if using) and season with salt and pepper to taste.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Sunflower Butter and Banana Smoothie
A creamy and nutritious blend of sunflower butter and banana, perfect for a quick breakfast or snack.
Ingredients:
– 1 ripe banana
– 2 tablespoons sunflower butter
– 1/2 cup frozen berries (such as blueberries or strawberries)
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. In a blender, combine the banana, sunflower butter, and frozen berries.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add the almond milk and honey, blending until well combined.
4. Taste and adjust sweetness or consistency as desired.
5. Add ice cubes if you prefer a thicker, colder smoothie.
Cooking Time: 30 seconds to 1 minute
Sunflower Seed Energy Bites
These no-bake bites are a perfect snack or post-workout treat, packed with nutritious sunflower seeds and natural energy boosters. With just a few simple ingredients, you can whip up a batch in no time.
Ingredients:
– 2 cups rolled oats
– 1/2 cup creamy peanut butter
– 1/4 cup honey
– 1/4 cup chopped sunflower seeds
– 1/4 teaspoon salt
– 1 tablespoon chia seeds (optional)
Instructions:
1. In a large mixing bowl, combine the oats, peanut butter, and honey. Mix until well combined.
2. Stir in the sunflower seeds and salt.
3. If using chia seeds, add them to the mixture and stir well.
4. Use your hands to shape the mixture into small balls, about 1 inch in diameter.
5. Place the energy bites on a baking sheet lined with parchment paper.
6. Refrigerate for at least 30 minutes to set before serving.
Cooking Time: None! These no-bake bites are ready in just a few minutes of mixing and shaping.
Sunflower Seed Bread
Sunflower Seed Bread Recipe
Summary: This sunflower seed bread recipe yields a deliciously nutty and slightly sweet loaf perfect for snacking or serving as a side dish.
Ingredients:
– 1 cup all-purpose flour
– 1/2 cup whole wheat flour
– 1/2 teaspoon salt
– 1 tablespoon sugar
– 1 packet active dry yeast (2 1/4 teaspoons)
– 1 cup warm water
– 2 tablespoons sunflower seeds, chopped
– 2 tablespoons olive oil
Instructions:
1. In a large mixing bowl, combine flour, whole wheat flour, salt, and sugar.
2. In a separate bowl, proof the yeast by mixing with warm water. Let it sit for 5-7 minutes until frothy.
3. Add the yeast mixture to the dry ingredients and mix until a sticky dough forms.
4. Fold in chopped sunflower seeds and olive oil.
5. Knead the dough on a floured surface for 10-12 minutes, until smooth.
6. Place the dough in a greased bowl, cover with plastic wrap, and let rise in a warm place for about 1 hour, or until doubled in size.
7. Preheat oven to 375°F (190°C). Bake for 35-40 minutes, or until golden brown.
Cooking Time: 35-40 minutes
Sunflower Seed Stir-Fry
This recipe combines the nutty flavor of sunflower seeds with the brightness of vegetables, perfect for a quick and easy dinner. With just a few ingredients and simple steps, you’ll be enjoying this tasty stir-fry in no time.
Ingredients:
– 1 cup sunflower seeds
– 2 tablespoons vegetable oil
– 1 onion, thinly sliced
– 2 cloves garlic, minced
– 1 bell pepper, sliced
– 1 cup broccoli florets
– 2 teaspoons soy sauce
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Add the bell pepper and broccoli; cook until the vegetables are tender-crisp, about 4-5 minutes.
4. Stir in the sunflower seeds and soy sauce; cook for an additional minute.
5. Season with salt and pepper to taste.
6. Garnish with chopped green onions, if desired.
Cooking Time: 15-20 minutes
Sunflower Seed and Dark Chocolate Bark
This sweet and salty treat combines the nutty flavor of sunflower seeds with the richness of dark chocolate, making it a perfect snack for any occasion. With just a few ingredients, you can create a delicious and unique bark to enjoy.
Ingredients:
– 1 cup (200g) dark chocolate chips (at least 70% cocoa)
– 1/2 cup (60g) sunflower seeds
– 1 tablespoon (15ml) coconut oil
– Pinch of 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 sunflower seeds and coconut oil until well combined.
4. Pour the mixture onto the prepared baking sheet.
5. Sprinkle with salt to taste.
6. Refrigerate for at least 30 minutes to set.
7. Break into pieces and serve.
Cooking Time: None, as it’s a no-bake recipe!
Sunflower Seed Veggie Burgers
These sunflower seed veggie burgers are a tasty and healthy alternative to traditional beef patties. Made with nutritious ingredients like black beans, oats, and sunflower seeds, these patties are packed with protein, fiber, and vitamins.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup rolled oats
– 1/4 cup sunflower seeds
– 1/4 cup finely chopped onion
– 1 minced garlic clove
– 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 bowl, mash the black beans using a fork or a potato masher.
3. Add oats, sunflower seeds, onion, garlic, olive oil, and cumin to the bowl. Mix well.
4. Divide the mixture into 4 equal parts and shape each part into a patty.
5. Cook the patties for 4-5 minutes per side, or until they’re golden brown and crispy.
6. Serve immediately on your favorite bun with your preferred toppings.
Cooking Time: 8-10 minutes
Sunflower Seed Trail Mix
Get a boost of healthy fats and protein with this easy-to-make trail mix recipe featuring sunflower seeds as the star ingredient. Perfect for snacking on-the-go or adding some crunch to your lunch.
Ingredients:
– 1/2 cup sunflower seeds
– 1/4 cup rolled oats
– 1/4 cup chopped almonds
– 1/4 cup dried cranberries
– 1/4 cup dark chocolate chips (at least 70% cocoa)
– Pinch of salt
Instructions:
1. In a large bowl, combine sunflower seeds, oats, and almonds.
2. Stir in dried cranberries and dark chocolate chips until well combined.
3. Sprinkle with salt to balance the flavors.
4. Store the trail mix in an airtight container for up to 5 days.
Cooking Time: None! This recipe is ready in minutes.
Sunflower Seed Pancakes
Start your day with a delicious and nutritious twist on traditional pancakes, infused with the nutty flavor of sunflower seeds. These fluffy cakes are perfect for a quick breakfast or brunch.
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 melted butter
– 1/4 cup sunflower seeds, chopped
– Butter or oil for greasing the pan
Instructions:
1. In a bowl, whisk together flour, sugar, baking powder, and salt.
2. In a separate bowl, whisk together milk, egg, and melted butter.
3. Add the wet ingredients to the dry ingredients and stir until just combined.
4. Fold in chopped sunflower seeds.
5. Heat a non-stick pan or griddle over medium heat. Grease with butter or oil if necessary.
6. Drop batter by 1/4 cupfuls onto the pan.
7. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
8. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 4-5 minutes per batch
Sunflower Seed and Quinoa Salad
This refreshing salad combines the nutty flavor of quinoa with the crunch of sunflower seeds, perfect for a light and healthy lunch or dinner. The addition of fresh herbs adds a bright and citrusy note to the dish.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup sunflower seeds
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, sunflower seeds, parsley, and mint.
2. In a small bowl, whisk together olive oil and lemon juice.
3. Pour the dressing over the quinoa mixture and toss to combine.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None required! Simply assemble the salad and serve.
Sunflower Seed Brittle
This recipe yields a deliciously crunchy snack filled with the nutty flavor of sunflower seeds. With just a few simple steps, you’ll be enjoying this tasty treat in no time.
Ingredients:
– 1 cup sunflower seeds
– 1/2 cup light corn syrup
– 1/2 cup granulated sugar
– 1 tablespoon water
– 1 teaspoon baking soda
– 1/4 teaspoon salt
– 1 tablespoon unsalted butter, melted
Instructions:
1. Preheat oven to 350°F (175°C). Line a large baking sheet with parchment paper.
2. In a medium saucepan, combine sunflower seeds, corn syrup, sugar, water, baking soda, and salt. Place over medium heat and stir until the sugar dissolves.
3. Bring the mixture to a boil, then reduce the heat to medium-low and simmer for 10 minutes.
4. Remove from heat and stir in the melted butter. Pour the mixture onto the prepared baking sheet.
5. Allow to cool slightly before breaking into pieces. Cooking time: approximately 25-30 minutes.
Sunflower Seed and Oatmeal Muffins
Sunflower Seed and Oatmeal Muffins: A wholesome treat that combines the nutty flavor of sunflower seeds with the hearty goodness of oatmeal.
Ingredients:
– 1 1/2 cups all-purpose flour
– 1 cup rolled oats
– 1/2 cup granulated sugar
– 1/2 cup unsalted butter, melted
– 1 large egg
– 1/2 cup milk
– 1 teaspoon vanilla extract
– 1/4 teaspoon baking powder
– Salt to taste
– 1/2 cup sunflower seeds
– 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, oats, sugar, and baking powder.
3. In a separate bowl, whisk together melted butter, egg, milk, and vanilla extract.
4. Add wet ingredients to dry 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 Guacamole
Elevate your snack game with this unique guacamole recipe featuring sunflower seeds for added crunch and nutty flavor. This creamy dip is perfect for veggie lovers, snacking enthusiasts, or anyone looking to mix things up!
Ingredients:
– 3 ripe avocados
– 1/2 cup sunflower seeds
– 1 lime, juiced
– 1 clove garlic, minced
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Cut the avocados in half and remove the pit. Scoop the flesh into a large bowl.
2. In a small bowl, mix together sunflower seeds, lime juice, garlic, salt, and black pepper.
3. Add the sunflower seed mixture to the avocado flesh and mash until smooth.
4. Taste and adjust seasoning as needed.
Cooking Time: 5 minutes
Summary
Discover the versatility of sunflowers with these 18 delicious recipes for every occasion. From pasta dishes like Sunflower Seed Pesto Pasta to sweet treats like Sunflower Butter Cookies, and from savory snacks like Roasted Sunflower Seed Hummus to indulgent desserts like Sunflower Seed and Dark Chocolate Bark, there’s something for everyone. Whether you’re looking for a healthy breakfast option or a quick snack, these sunflower-based recipes are sure to impress.
