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    Home » Recipes » Snack Recipes

    Roasted Sunflower Seeds (Kernels)

    Published: Nov 12, 2020 by Sherri Hall · This post may contain affiliate links.

    pin showing overhead of seeds in a white bowl

    Roasted sunflower seeds are super easy to make in the oven. They are perfect for enjoying as a snack, salad topper and more!

    Jump to Recipe
    overhead of roasted sunflower seeds in white bowl with spoon

    Why roast sunflower seeds at home when they’re sold in stores?

    Roasting the seeds at home allows you to control the amount and type of oil and salt being used.

    I also like to buy a large bag of raw sunflower kernels so that I have them on hand and can use them in a variety of ways, not just roasting, which turns out to be more economical.

    And if you ever want to change up the flavor, you can try adding different seasonings when roasting and won't be stuck with the same flavor every time.

    spoon of seeds hovering over bowl of them

    Nutritional benefits of sunflower seeds

    Sunflower seeds contain a number of nutrients including a good deal of vitamin E and selenium.

    And a ¼ cup serving offers approximately 6 grams of protein and 3 grams of fiber.

    They're also a great source of hearty-healthy monounsaturated and polyunsaturated fats.

    You can find out more about the health benefits of sunflower seeds in this Healthline article.

    overhead of seeds in white bowl with spoon next to it

    How to roast sunflower seed kernels

    Preheat your oven to 350° F.

    Place the raw kernels in a pile in the middle of a parchment-lined baking sheet.

    raw kernels in pile in middle of baking sheet

    Add olive or avocado oil and salt.

    Use your hands to coat the seeds with the oil and salt.

    Spread the coated and salted seeds out evenly in a single layer on the baking sheet.

    oil-coated and salted kernels spread out on baking sheet

    Bake for 8-12 minutes, until golden brown.

    roasted seeds on baking sheet

    Note that the seeds will continue to cook on the baking sheet after removing them from the oven.

    Allow to cool for 5-10 minutes on the baking sheet before eating or storing.

    spoon in bowl of seeds with lid leaning up on it

    Uses for roasted sunflower seeds

    Roasted sunflower seeds make a great snack by themselves or in a homemade trail mix.

    I also love them on salads, especially with my vegan "honey" mustard dressing.

    salad topped with sunflower seeds

    You can also use them on soups, in wraps or in quinoa bowls.

    They're also tasty on veggies such as this roasted broccoli with garlic.

    How to store the seeds

    The roasted seeds are best stored in a glass airtight container in the refrigerator where they will keep for up to 3 months. They can also be stored in an airtight container in the pantry at room temperature for up to 1 month.

    More recipes you might enjoy

    • Sunflower Seed Ricotta
    • Sweet & Spicy Roasted Cashews
    • Maple Roasted Pecans
    • Roasted Spaghetti Squash
    • Balsamic Roasted Brussels Sprouts
    overhead of seeds in white bowl with spoon
    Print Recipe Save RecipeSaved!
    5 from 5 votes

    Roasted Sunflower Seeds

    Roasted sunflower seeds are super easy to make in the oven. They are perfect for enjoying as a snack, salad topper and more!  
    Course Snack
    Cuisine American, Gluten-Free, Vegan
    Keyword dairy-free, gluten free, seeds, sunflower seeds, vegan, vegetarian
    Prep Time 5 minutes
    Cook Time 8 minutes
    Total Time 13 minutes
    Servings 8 2-tablespoon servings
    Calories 82kcal
    Author Sherri Hall

    Ingredients

    • 1 cup raw sunflower seed kernels
    • ½ teaspoon avocado oil (substitute with olive oil if preferred)
    • ¼ teaspoon fine sea salt

    Instructions

    • Preheat oven to 350° F and line a baking sheet with parchment paper.
    • Place the raw kernels in a pile in the middle of the baking sheet.
    • Add oil and salt and use your hands to evenly coat the seeds with the oil and salt.
    • Spread the seeds out evenly in a single layer on the baking sheet.
    • Bake for 8-12 minutes, until golden brown. Note that the seeds will continue to cook on the baking sheet after removing them from the oven. Allow to cool for 5-10 minutes on the baking sheet before eating or storing.

    (Please refer to the post above for instructional photographs and other helpful information for this recipe)

    Notes

    The roasted seeds are best stored in a glass airtight container in the refrigerator where they will keep for up to 3 months. They can also be stored in an airtight container in the pantry at room temperature for up to 1 month.
    The nutrition information shown is an estimate provided by an online nutrition calculator. Accuracy is not guaranteed. Information shown should not be considered a substitute for a professional nutritionist’s advice.

    Nutrition

    Calories: 82kcal | Carbohydrates: 4g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Fiber: 2g

    ©Watch Learn Eat. All content and images are copyright protected. Recipes and images are not to be used or republished without prior permission. If you adapt this recipe, please re-write the recipe in your own words, and link back to this post for the original recipe.

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    1. Iryna

      October 16, 2022 at 4:11 pm

      5 stars
      I love to eat them just like that! It's my fave snack since childhood in Ukraine )))

      Reply

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    About Sherri

    Founder, Author, Recipe Developer, & Photographer

    With a lifelong passion for cooking, I specialize in creating easy meatless meals that are omnivore-approved!

    Learn more about me

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