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