As we continue to explore the world of healthy snacking, one ingredient stands out for its nutritional benefits and culinary versatility: the humble sunflower. With their nutty flavor and crunchy texture, sunflower seeds are a perfect addition to a wide range of dishes, from sweet treats to savory meals. Whether you’re looking for a quick energy boost or a nutritious snack to fuel your day, sunflowers have got you covered.
In this article, we’ll be sharing 18 delicious sunflower recipes that showcase the many uses of these little yellow gems. From classic snacks like cookies and granola bars to more adventurous dishes like pesto pasta and crusted chicken, there’s something for everyone in our collection of sunflower recipes.
Sunflower Seed Butter Cookies
These chewy cookies are packed with the nutty flavor of sunflower seed butter, making them a great option for those looking for a peanut-free alternative. With just 8 ingredients and a simple baking process, these cookies are perfect for a quick snack or dessert.
Ingredients:
– 1 cup all-purpose flour
– 1/2 cup rolled oats
– 1/2 cup sunflower seed butter
– 1/4 cup granulated sugar
– 1/4 cup brown sugar
– 1 large 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 medium bowl, whisk together flour, oats, and salt. Set aside.
3. In a large bowl, cream together sunflower seed butter, granulated sugar, and brown sugar until smooth.
4. Beat in the egg and vanilla extract until well combined.
5. Gradually mix in the dry ingredients until a dough forms.
6. Scoop tablespoon-sized balls of dough onto the prepared baking sheet, leaving 2 inches of space between each cookie.
7. Bake for 10-12 minutes or until lightly golden.
Cooking Time: 10-12 minutes
Roasted Sunflower Seed Hummus
Roasted Sunflower Seed Hummus: A Twist on Classic Hummus with a Nutty Flavor
Roasting sunflower seeds brings out their natural sweetness and depth of flavor, making them the perfect addition to this creamy and nutritious dip.
Ingredients:
– 1 cup dried chickpeas
– 2 cloves garlic, minced
– 1/4 cup roasted sunflower seeds
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 tablespoons olive oil
– Salt and pepper to taste
– 3 tablespoons water
Instructions:
1. Preheat oven to 350°F (180°C).
2. Drain and rinse the chickpeas, then transfer them to a blender or food processor.
3. Add the garlic, roasted sunflower seeds, lemon juice, tahini, olive oil, salt, and pepper to the blender.
4. Blend on high speed for about 2 minutes, scraping down the sides of the blender as needed, until smooth and creamy.
5. With the blender running, slowly add the water and continue blending for another minute or until desired consistency is reached.
Cooking Time: None! This recipe is ready in just a few minutes of blending time.
Serve with pita chips, vegetables, or crackers. Enjoy!
Sunflower Seed Granola Bars
These chewy granola bars are packed with nutritious sunflower seeds, perfect for a quick energy boost or as a healthy snack on-the-go.
Ingredients:
– 2 cups rolled oats
– 1 cup sunflower seeds
– 1/2 cup honey
– 1/4 cup brown sugar
– 1/4 cup chopped dates
– 1/4 teaspoon salt
– 1 tablespoon vanilla extract
Instructions:
1. Preheat oven to 350°F (180°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, combine honey, chopped dates, and vanilla extract. Stir until well combined.
4. Pour the wet ingredients over the dry ingredients and stir until a dough forms.
5. Press the dough into the prepared baking dish.
6. Bake for 20-25 minutes or until lightly golden brown.
7. Remove from oven and let cool completely before cutting into bars.
Cooking Time: 20-25 minutes
Sunflower Pesto Pasta
Elevate your pasta game with this vibrant sunflower pesto recipe! This creamy, nutty sauce is made with sunflower seeds instead of traditional basil, adding a unique flavor dimension to your spaghetti.
Ingredients:
– 12 oz. spaghetti
– 1/2 cup sunflower seed butter
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup olive oil
– 2 cloves garlic, minced
– Salt and pepper, to taste
– 1/4 cup grated Parmesan cheese (optional)
– Fresh parsley, chopped (optional)
Instructions:
1. Cook spaghetti according to package instructions until al dente. Drain and set aside.
2. In a blender or food processor, combine sunflower seed butter, lemon juice, olive oil, garlic, salt, and pepper. Blend until smooth and creamy.
3. Add cooked spaghetti to the pesto sauce and toss until well coated.
4. Top with Parmesan cheese and parsley, if desired.
5. Serve immediately.
Cooking Time: 15-20 minutes
Sunflower Seed Energy Balls
These bite-sized energy balls are packed with protein-rich sunflower seeds, wholesome oats, and natural sweetness from dates. Perfect for a quick pick-me-up or post-workout snack.
Ingredients:
– 1 cup rolled oats
– 1/2 cup sunflower seeds
– 1/4 cup pitted dates, chopped
– 2 tablespoons honey
– 1/4 teaspoon salt
– Optional: 1 tablespoon chia seeds or shredded coconut for added texture
Instructions:
1. In a medium bowl, combine oats and sunflower seeds.
2. In a small bowl, mix together chopped dates, honey, and salt.
3. Add the date mixture to the oat mixture and stir until well combined.
4. If desired, add chia seeds or shredded coconut and fold into the mixture.
5. Use your hands to shape the mixture into 6-8 energy balls.
6. Store in an airtight container at room temperature for up to 3 days.
Cooking Time: None! These no-bake bites are ready in just a few minutes of preparation.
Sunflower and Honey Bread
Start your day with a sweet and nutty bread infused with the warmth of sunflowers and the richness of honey. This moist and flavorful loaf is perfect for breakfast, snacks, or as a base for sandwiches.
Ingredients:
– 1 cup sunflower seeds
– 2 cups all-purpose flour
– 1 teaspoon baking powder
– 1/4 teaspoon salt
– 1 tablespoon honey
– 1 large egg
– 1/2 cup warm water
Instructions:
1. Preheat oven to 375°F (190°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, whisk together flour, baking powder, and salt.
3. In a separate bowl, mix together sunflower seeds, honey, egg, and warm water.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Pour batter into prepared loaf pan and smooth top.
6. Bake for 45-50 minutes or until a toothpick inserted comes out clean.
Cooking Time: 45-50 minutes
Sunflower Seed Trail Mix
A sweet and salty blend of nuts, seeds, and dried fruits perfect for snacking on-the-go.
Ingredients:
– 1/2 cup sunflower seeds
– 1/4 cup mixed nuts (almonds, cashews, pecans)
– 1/4 cup golden raisins
– 1/4 cup dark chocolate chips
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a large bowl, combine the sunflower seeds and mixed nuts.
2. Add the golden raisins and stir until well combined.
3. Melt the honey in a microwave-safe bowl for 10-15 seconds or until smooth.
4. Pour the melted honey over the nut mixture and stir until coated.
5. Sprinkle the dark chocolate chips over the top and fold until evenly distributed.
6. Add a pinch of salt to taste.
Cooking Time: None! This recipe is ready in just a few minutes.
Sunflower Seed Crusted Chicken
Add a nutty twist to your chicken dishes with this simple recipe. Crunchy sunflower seeds provide a delightful contrast to the tender chicken, making it perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 cup sunflower seeds
– 2 tablespoons olive oil
– 1 teaspoon garlic powder
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a shallow dish, mix together sunflower seeds, garlic powder, salt, and pepper.
3. Dip each chicken breast into the seed mixture, pressing gently to adhere.
4. Place coated chicken breasts on a baking sheet lined with parchment paper.
5. Drizzle olive oil over the chicken and bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Sunflower Seed and Dark Chocolate Bark
A sweet and savory treat that combines the nutty flavor of sunflower seeds with the richness of dark chocolate.
Ingredients:
– 1 cup (200g) dark chocolate chips (at least 70% cocoa)
– 1/2 cup (60g) sunflower seeds
– 1 tablespoon (15ml) honey
– Pinch of salt
– Optional: chopped nuts or shredded coconut for garnish
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 honey and salt until well combined.
4. Add the sunflower seeds to the melted chocolate mixture and stir until they are evenly coated.
5. Pour the mixture onto the prepared baking sheet and spread into a thin layer.
6. Refrigerate for at least 30 minutes or until set.
7. Break into pieces and garnish with chopped nuts or shredded coconut, if desired.
Cooking Time: 30 minutes (including refrigeration)
Sunflower Seed Salad with Lemon Dressing
This refreshing salad combines the nutty flavor of sunflower seeds with the brightness of lemon dressing, perfect for a light and satisfying meal or snack.
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 tbsp freshly squeezed lemon juice
– 1 tsp 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.
3. Pour the dressing over the salad and toss to coat.
4. Sprinkle feta cheese (if using) and season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
Sunflower Seed and Banana Smoothie
Enjoy a creamy and nutritious drink that’s perfect for any time of day! This Sunflower Seed and Banana Smoothie is a tasty blend of protein-rich sunflower seeds, sweet bananas, and refreshing yogurt.
Ingredients:
– 1 ripe banana
– 2 tablespoons sunflower seeds
– 1/2 cup plain Greek yogurt
– 1 tablespoon honey
– Ice cubes (optional)
Instructions:
1. In a blender, combine the banana, sunflower seeds, and Greek yogurt.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add the honey and blend until well combined.
4. Taste and adjust sweetness or consistency as desired.
5. Pour into a glass and serve immediately. If desired, add ice cubes and blend again for a thicker texture.
Cooking Time: 2-3 minutes (blending time)
Enjoy your delicious and healthy Sunflower Seed and Banana Smoothie!
Sunflower Seed Stuffed Bell Peppers
A flavorful twist on traditional stuffed bell peppers, this recipe combines the nutty goodness of sunflower seeds with the sweetness of roasted bell peppers. Perfect as a side dish or main course, these colorful peppers are sure to impress!
Ingredients:
– 4 large bell peppers (any color)
– 1/2 cup sunflower seeds
– 1/4 cup cooked white rice
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper to taste
– Optional: 1/4 cup shredded cheddar cheese (for an extra burst of flavor)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the bell peppers and remove seeds and membranes.
3. In a bowl, mix together sunflower seeds, rice, olive oil, onion, garlic, paprika, salt, and pepper.
4. Stuff each bell pepper with the seed mixture, filling to the top.
5. Place stuffed peppers in a baking dish and cover with foil.
6. Bake for 30 minutes, then remove foil and continue baking for an additional 15-20 minutes, or until bell peppers are tender.
Cooking Time: 45-50 minutes
Sunflower Seed and Oatmeal Cookies
These chewy cookies combine the crunch of sunflower seeds with the wholesome goodness of oatmeal, perfect for a snack or dessert. With only 10 minutes of prep time, you can have a batch fresh out of the oven in no time!
Ingredients:
– 2 1/4 cups all-purpose flour
– 1 cup rolled oats
– 1/2 cup sunflower seeds
– 1/2 cup unsalted butter, softened
– 3/4 cup granulated 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, and sunflower seeds.
3. In a separate bowl, cream together butter and sugar until light and fluffy. Beat in egg and vanilla extract.
4. Combine wet and dry ingredients; mix until just combined.
5. Drop rounded tablespoonfuls of dough onto prepared baking sheet, leaving 2 inches between each cookie.
6. Bake for 10-12 minutes or until lightly golden.
Cooking Time: 10-12 minutes
Sunflower Seed Brittle
This recipe yields a deliciously crunchy and nutty brittle perfect for snacking or as a topping for salads, yogurt, or oatmeal. With just a few ingredients and minimal cooking time, you’ll be enjoying this tasty treat in no time!
Ingredients:
– 1 cup sunflower seeds
– 1/2 cup light corn syrup
– 1/2 cup water
– 1 tablespoon baking soda
– 1 teaspoon vanilla extract (optional)
– Pinch of salt
Instructions:
1. Preheat oven to 300°F (150°C). Line a large baking sheet with parchment paper.
2. In a medium saucepan, combine corn syrup, water, and sugar. Bring to a boil over high heat, then reduce heat to medium-low and simmer for 10 minutes.
3. Remove from heat and stir in sunflower seeds, baking soda, vanilla extract (if using), and salt. Let cool slightly.
4. Pour mixture onto prepared baking sheet and spread evenly.
5. Bake for 20-25 minutes or until lightly golden brown and set.
6. Remove from oven and let cool completely on the baking sheet.
7. Break into pieces and enjoy!
Cooking Time: 20-25 minutes
Sunflower Seed and Avocado Toast
Brighten up your breakfast or snack time with this simple and nutritious recipe that combines the creamy richness of avocado with the nutty crunch of sunflower seeds. This toast is perfect for a quick pick-me-up on-the-go.
Ingredients:
– 2 slices whole grain bread (toasted)
– 1 ripe avocado, mashed
– 2 tablespoons sunflower seeds
– Salt and pepper to taste
– Optional: lemon juice or red pepper flakes for added flavor
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Sprinkle the sunflower seeds evenly over the avocado.
4. Season with salt and pepper to taste.
5. Add a squeeze of lemon juice or a sprinkle of red pepper flakes if desired.
Cooking Time: 5 minutes
Sunflower Seed and Quinoa Salad
This nutritious salad combines the crunch of sunflower seeds with the nutty flavor of quinoa, perfect for a healthy lunch or dinner option. The addition of fresh herbs and citrus zest adds a bright and refreshing twist.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup sunflower seeds
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa and sunflower seeds.
2. Add chopped parsley and mint, stirring gently to combine.
3. Squeeze lemon juice over the salad and drizzle with olive oil.
4. Season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None required, as quinoa is cooked separately. Preparation time: 10 minutes.
Sunflower Seed and Coconut Macaroons
These chewy macaroons are packed with the nutty flavor of sunflower seeds and the creaminess of coconut, making them a delicious and unique treat.
Ingredients:
– 1 1/2 cups shredded coconut
– 1 cup confectioners’ sugar
– 1/4 cup unsweetened shredded coconut
– 1/4 cup chopped sunflower seeds
– 1/2 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 325°F (165°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine the shredded coconut, confectioners’ sugar, and unsweetened shredded coconut.
3. Add the chopped sunflower seeds, vanilla extract, and salt. Mix until well combined.
4. Drop rounded tablespoonfuls of the mixture onto the prepared baking sheet, about 1 inch apart.
5. Bake for 18-20 minutes or until lightly golden brown around the edges.
6. Remove from oven and let cool on the baking sheet for 10 minutes before transferring to a wire rack to cool completely.
Cooking Time: 18-20 minutes
Sunflower Seed and Yogurt Parfait
Start your day with a nutritious and delicious parfait that combines the nutty flavor of sunflower seeds with creamy yogurt and sweet honey. This recipe is perfect for a quick breakfast or snack.
Ingredients:
– 1 cup plain Greek yogurt
– 2 tablespoons sunflower seeds
– 1 tablespoon honey
– 1/4 cup granola (optional)
– Fresh berries (optional)
Instructions:
1. In a small bowl, mix together the yogurt and honey until well combined.
2. Add the sunflower seeds to the yogurt mixture and stir gently to distribute evenly.
3. Spoon the parfait into a glass or jar.
4. Top with granola and fresh berries, if desired.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Summary
Indulge in the nutty flavor of sunflowers with these 18 scrumptious recipes. From sweet treats like Sunflower Seed Butter Cookies and Coconut Macaroons to savory dishes such as Roasted Sunflower Seed Hummus and Quinoa Salad, there’s something for every taste bud. Snack on Sunflower Seed Granola Bars or Trail Mix, or get creative with Sunflower Pesto Pasta and Sunflower Seed Stuffed Bell Peppers. Whether you’re a health enthusiast or just looking to spice up your meal routine, these recipes showcase the versatility of sunflowers in both sweet and savory dishes.
