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Enjoy the nutty flavor of roasted sunflower seeds with this quick and easy guide. I’ll walk you through step-by-step and teach you how to roast raw sunflower seeds in the oven and as well as toast them on the stovetop.
Roasted sunflower seeds are delicious and nutritious! It’s an underutilized seed, in my opinion! There are so many tasty ways to enjoy them, such as on top of fresh salads, warm creamy soups, in trail mix cookies and granola, or even as a crunchy addition to smoothies. The best part is we keep it lower in calories by roasting the seeds without oil!
WHY learn to roast sunflower seeds
- Roasting enhances the flavor. Sunflower kernels release their natural oils while dry roasting and have the best nutty flavor.
- Add to fresh salads. Once you’ve learned how to toast sunflower seeds, it’s time to load up with recipes to add them to. Fresh salads are perfect for toppings, and this is such a tasty addition to them.
- Change up the seasoning. Get creative and try different flavors such as Cajun, taco, salt & black pepper, or ranch.
- It’s more economical and versatile. Of course, you can easily purchase roasted sunflower seeds from the market, but roasting your own is an economical option. Purchasing raw seeds for roasting costs less and offers more control over how you use them.
HOW TO roast Raw sunflower seeds in the oven
- Line a baking sheet with parchment paper and evenly spread the sunflower seeds across the pan.
- Roast in the oven and toss occasionally for even cooking.
HOW TO Toast sunflower seeds on the stovetop
- To a large skillet, add the sunflower seeds without oil.
- Stir occasionally until the seeds are brown and toasted through.
TIPS FOR roasting sunflower seeds
- Don’t overcrowd the pan. While some overlap is completely fine, keeping the sunflower seeds in a single layer, whether on the baking dish or skillet, will help them roast more evenly and quickly. If you’ve roasted pumpkin seeds before, you’re familiar with this approach.
- Don’t use any oil. Raw sunflower seeds are dull looking but surprisingly release their natural oils while roasting, eliminating the need for using any oil.
- Use your nose to detect doneness. While the color of the sunflower seeds is a strong indicator that they are roasted, the nutty scent they release might be an even stronger indicator.
- Stir and toss while cooking. For an even roast, occasionally stir the seeds while roasting in the oven or toasting in a pan.
- Use parchment paper for easy cleanup. What’s better than a recipe with minimal cleanup? Line your baking sheets with parchment paper for a quick and easy seed roasting recipe.
- Make a large batch for storing. After you roast the sunflower seeds, they store pretty well. You can keep them in a glass jar on the counter or another storage method for up to 3 months. They’re great for snacking and adding to salads, soups, trail mix, and so much more.
best recipes with sunflower seeds
Roasted sunflower seeds can be used and added to an assortment of recipes, from snacks to salads, smoothie bowls, and oatmeal. Try one of these tasty recipes, and feel free to substitute other seeds for sunflower seeds! This is the best part when learning how to prepare sunflower seeds for snacking.
- Trail Mix Cookies
- Cranberry Sunflower Granola
- Smoothie Bowls
- Oatmeal Breakfast Cookies
- Yogurt Chicken Salad
- Roasted Beet Salad
- Green Bean Salad
- Kale Caesar Salad
- Smoked Salmon Salad
- Brussel Sprout Sweet Potato Salad
- Asian Noodle Salad
HOW TO STORE Homemade Roasted Sunflower Seeds
After roasting sunflower seeds using either the oven method or stovetop method, you can store them for up to 3 months on the counter and even longer when stored in the fridge and freezer.
HOW LONG WILL Roasted sunflower seeds LAST IN THE FRIDGE?
If stored in the fridge, they can last over 6 months after being roasted.
CAN I FREEZE Roasted Sunflower Seeds?
Yes! Extend the shelf life of roasted sunflower seeds by freezing them for up to 1 year!
FREQUENTLY ASKED QUESTIONS
Nope! These little gems generate their own oils that help to roast the seeds and give off the best nutty flavor all without the addition of oil.
They are so delicious that it’s easy to just devour them by the handful, but be mindful of the amount you consume, as too many sunflower seeds can upset your stomach. One small cup, or 30 grams, is okay to eat daily.
No, it actually enhances the crude fiber content and maintains its nutrients, unlike boiling seeds which decreases these health benefits significantly.
It really couldn’t be more simple to cook and prepare sunflower seeds in the oven and on the stovetop. It only takes a few steps to have a tasty snack or topping to add to some of your favorite recipes. Load up for the whole year by cooking in larger batches and storing in the freezer. This quick and easy guide for roasting sunflower seeds walks you through simple steps to enjoy toasty, nutty seeds whenever you’re craving them.
MORE cooking tutorials:
- How to Blanch Vegetables
- How to Make Pumpkin Pie Spice
- How to Cook Farro
- How to Make Waffles
- How to Make Almond Milk
- How to Roast Frozen Vegetables
- How to Make an Omelette
- How to Cook Frozen Fish
- How to Cook Broccoli
- How to Cook Basmati Rice
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How to Roast Sunflower Seeds
Ingredients
- 1 pound raw sunflower seeds
Instructions
In the Oven
- Preheat the oven to 350˚F and line a quarter rimmed baking sheet with parchment paper.
- Place the sunflower seeds on the prepared baking sheet and shake it around to evenly distribute the sunflower seeds in a single layer.
- Roast for 10 to 15 minutes, stirring occasionally until they become fragrant and golden brown. Enjoy warm or store for later use for up to 3 months.
On the Stovetop
- Heat a large skillet over medium heat. Add the sunflower seeds to the pan by themselves and roast for 5 to 10 minutes, stirring occasionally until they become fragrant and golden brown. Enjoy warm or store for later use for up to 3 months.
Notes
Nutrition
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Great info but you left out how to also quickly get those little gems out of their shells!
That’s a labor of love, not sure there is a quick way. lol I like to buy them out of the shell to skip that step.