Buzz
Roasting sunflower seeds is a delicious and nutritious snack—perfect for evening munching or taking with you on the go. The process is simple, and you can roast the seeds either in their shells or without them. Follow the instructions below to learn how to do it yourself!
- Preparation time: 15 minutes
- Cooking time: 30-40 minutes
- Total time: 45-55 minutes
Steps
Roasting Sunflower Seeds with Shells
Place 1 cup of sunflower seeds with shells into a bowl. Add enough water to fully submerge the seeds. The sunflower seeds will absorb some of the water, preventing them from becoming too dry during the roasting process.
Add 1/3 to 1/2 cup of salt. Stir to combine the salt evenly. Let the sunflower seeds soak in the salty water overnight. This will help the seeds absorb the salty flavor.
- Alternatively, if you're in a hurry, you can simmer the sunflower seeds and salted water in a pot for about one and a half to two hours.
- If you prefer your sunflower seeds to remain unsalted, you can skip this step.
Drain the seeds. Discard the saltwater and pat the seeds dry with a paper towel.
Preheat the oven to 150ºC. Spread the sunflower seeds in a single layer on a baking sheet lined with parchment paper. Try not to overlap the seeds.
Place the sunflower seeds in the oven. Roast the seeds for about 30 to 40 minutes, or until the shells turn golden brown. You’ll notice a small crack running through the shells while roasting. Occasionally stir the seeds to ensure even roasting on both sides.
Enjoy and store. You can mix 1 teaspoon of butter into the warm seeds and enjoy them immediately. Alternatively, allow the seeds to cool on the baking sheet before storing them in an airtight container.
Roasting Sunflower Seeds Without Shells
Rinse about 1 cup of shelled sunflower seeds. Place the seeds in a colander and rinse with cold water to remove any small debris. Discard any leftover shell pieces or larger plant matter.
Line a baking sheet or tray with parchment paper. Preheat the oven to 150ºC.
Spread the sunflower seeds in a thin layer on the baking sheet. Be careful not to pile the seeds on top of one another.
Place the sunflower seeds in the oven. Roast for about 30 to 40 minutes, or until the seeds are brown and crispy. Stir the seeds occasionally to ensure even roasting on both sides.
Enjoy and Store. You can enjoy the sunflower seeds while they're still warm or wait for them to cool before storing them in an airtight container for later consumption.
- If you prefer salty sunflower seeds, sprinkle some salt over them while they’re still roasting.
- You can also mix a teaspoon of butter with the warm seeds for added flavor!
Some Seasoning Suggestions
Choose one of the following seasoning options based on your preference:
- Spicy Sunflower Seeds. Add a sweet and spicy kick to the seeds by combining 3 tablespoons of brown sugar, 1 tablespoon of chili powder, 1 teaspoon of ground cumin, 1/2 teaspoon of cinnamon, a pinch of ground cloves, 1/2 teaspoon of cayenne pepper, 3/4 teaspoon of salt, and 3/4 teaspoon of dried chili flakes. First, coat the shelled seeds with a beaten egg white (this helps the seasoning stick), then mix in the spices and bake as usual.
- Ranch-flavored Sunflower Seeds. Enhance the flavor of the sunflower seeds with a simple ranch seasoning for a satisfying, savory snack. Just mix 3 tablespoons of melted butter with 1.5 tablespoons of ranch seasoning powder. Toss the sunflower seeds to coat them evenly, then bake as usual.
- Lemon-flavored Roasted Sunflower Seeds. These lemony seeds make an excellent topping for salads, pasta dishes, and soups. Just combine shelled sunflower seeds with 2 tablespoons of lemon juice, 2 tablespoons of soy sauce, 1 teaspoon of agave syrup, 1/2 teaspoon of chili powder, 1/2 teaspoon of paprika, and 1/2 teaspoon of canola or olive oil. Then bake the seeds as usual.
- Honey Roasted Sunflower Seeds. This makes a sweet treat that’s perfect as a side for lunch! Melt 3 tablespoons of honey (or substitute with date syrup or agave nectar) in a small saucepan over low heat. This only takes about a minute. Add 1.5 teaspoons of sunflower oil and 1/2 teaspoon of salt. Mix the shelled sunflower seeds with the honey mixture and bake as usual.
- Sunflower Seeds with Salt and Vinegar. If you prefer a savory snack over a sweet one, this recipe is perfect for you! Simply toss the shelled sunflower seeds with 1 tablespoon of apple cider vinegar and 1 teaspoon of salt, then bake the seeds as usual.
- Cinnamon-sweetened Sunflower Seeds. Adding a little cinnamon to the sunflower seeds is an easy way to satisfy those cinnamon cravings. Just mix the sunflower seeds with 1/4 teaspoon of cinnamon, 1/4 teaspoon of coconut oil, and 1/4 teaspoon of sweetener for a sweet treat without adding too many calories.
Try Other Simple Seasoning Options. There are many ways to season your sunflower seeds by mixing a variety of ingredients or just using one. If you're looking for a quick seasoning, simply add 1/4 teaspoon of any of the following: Cajun seasoning, barbecue seasoning, garlic powder, or onion powder. You can also drizzle chocolate sauce over roasted sunflower seeds for an irresistible snack!
Tips
- Drizzle tamari sauce over sunflower seeds for a delicious twist!
- You can roast sunflower seeds at 160ºC for 25 to 30 minutes.
- Sunflower seeds contain as much vitamin E as olive oil.
Warning
- Note that whenever you roast seeds, some of their nutritional value is lost because vitamins, minerals, and antioxidants don't withstand heat well. Occasionally, you should enjoy the taste of raw sunflower seeds.
What You Will Need
- Baking tray or sheet
- Parchment paper
- Bowl or pot
