When it comes to healthy snacking, few ingredients are as nutritious and versatile as sunflowers. Not only do they provide a boost of vitamin E and selenium, but their nutty flavor also adds depth and complexity to a wide range of dishes. From sweet treats like cookies and bars to savory options like pasta sauces and pesto, sunflower seeds can be used in countless ways to add nutrition and flavor to your meals.
In this article, we’ll explore 20 delicious and nutritious sunflower recipes that are perfect for healthy snacking. From classic combinations like sunflower seed butter energy balls and roasted sunflower seed granola to more adventurous options like sunflower seed crusted chicken tenders and spicy sunflower seed dip with yogurt, there’s something for everyone in this collection of tasty and easy-to-make recipes.
Sunflower Seed Butter Energy Balls
Satisfy your cravings with these bite-sized treats packed with nutritious ingredients. Made with sunflower seed butter, oats, and honey, these energy balls are perfect for a quick pick-me-up or post-workout snack.
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup sunflower seed butter
– 1/4 cup creamy peanut butter
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Pinch of salt
– Chopped nuts or shredded coconut (optional)
Instructions:
1. In a large mixing bowl, combine oats, sunflower seed butter, and peanut butter. Mix until smooth.
2. Add honey, vanilla extract, and salt. Mix until well combined.
3. Use your hands to shape the mixture into small balls, about 1 inch in diameter.
4. Place the energy balls on a baking sheet lined with parchment paper. Refrigerate for at least 30 minutes to set.
5. Store in an airtight container in the refrigerator for up to 5 days.
Cooking Time: None! These energy balls require no cooking, just mixing and shaping.
Enjoy your delicious and healthy Sunflower Seed Butter Energy Balls!
Roasted Sunflower Seed and Honey Granola
Elevate your breakfast game with this crunchy and sweet granola recipe that combines the nutty flavor of sunflower seeds with the warmth of honey.
Ingredients:
– 2 cups rolled oats
– 1 cup sunflower seeds
– 1/2 cup honey
– 1/4 cup brown sugar
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
Instructions:
1. Preheat oven to 325°F (165°C). Line a baking sheet with parchment paper.
2. In a large bowl, mix together oats, sunflower seeds, and salt.
3. In a separate bowl, whisk together honey, brown sugar, and cinnamon until well combined.
4. Pour the wet ingredients over the dry ingredients and stir until everything is evenly coated.
5. Spread the mixture onto the prepared baking sheet.
6. Roast for 25-30 minutes or until lightly toasted and fragrant.
7. Remove from oven and let cool completely.
Cooking Time: 25-30 minutes
Creamy Sunflower Seed Pasta Sauce
This creamy sunflower seed pasta sauce is a unique twist on traditional sauces, perfect for a quick and easy weeknight dinner or as a base for other dishes. The nutty flavor of the sunflower seeds pairs perfectly with the richness of heavy cream.
Ingredients:
– 1/2 cup sunflower seeds
– 2 tablespoons butter
– 2 cloves garlic, minced
– 1 cup heavy cream
– 1/4 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley or basil leaves for garnish (optional)
Instructions:
1. In a small saucepan, melt the butter over medium heat.
2. Add the sunflower seeds and cook for 2-3 minutes, stirring frequently, until fragrant and lightly toasted.
3. Add the garlic and cook for an additional minute, stirring constantly.
4. Pour in the heavy cream and bring to a simmer.
5. Reduce heat to low and let sauce simmer for 5-7 minutes, or until slightly thickened.
6. Stir in Parmesan cheese until melted.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh parsley or basil leaves if desired.
Cooking Time: 15-20 minutes
Sunflower Seed Crusted Chicken Tenders
A crunchy and flavorful twist on traditional chicken tenders, this recipe uses sunflower seeds to add a nutty flavor and satisfying texture. Perfect for a quick weeknight dinner or as an appetizer for your next gathering.
Ingredients:
– 1 pound boneless, skinless chicken breasts, cut into strips
– 1/2 cup sunflower seeds
– 1/4 cup panko breadcrumbs
– 1 tablespoon olive oil
– 1 teaspoon garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a shallow dish, mix together sunflower seeds, panko breadcrumbs, and garlic powder.
3. Dip each chicken strip into the breadcrumb mixture, pressing gently to adhere.
4. Place coated chicken strips on a baking sheet lined with parchment paper.
5. Drizzle with olive oil and season with salt and pepper.
6. Bake for 20-25 minutes or until cooked through.
Cooking Time: 20-25 minutes
Sunflower and Oatmeal Breakfast Cookies
Start your day with a nutritious and delicious treat that combines the wholesome goodness of sunflower seeds and oatmeal.
Ingredients:
– 2 cups rolled oats
– 1 cup all-purpose flour
– 1/2 cup sugar
– 1/2 cup packed brown sugar
– 1/4 cup butter, softened
– 1 large egg
– 1 teaspoon vanilla extract
– 1/2 cup sunflower seeds
– 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 oats, flour, sugar, and brown sugar.
3. In a large bowl, cream together butter and egg. Add vanilla extract and mix well.
4. Gradually add the dry ingredients to the wet ingredients and stir until just combined.
5. Fold in sunflower seeds and salt.
6. Drop rounded tablespoonfuls of dough onto the prepared baking sheet, about 2 inches apart.
7. Bake for 12-14 minutes or until lightly golden.
Cooking Time: 12-14 minutes
Sunflower Seed Hummus with Garlic and Lemon
Elevate your snack game with this creamy and tangy sunflower seed hummus, infused with the brightness of lemon and pungency of garlic.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup sunflower seeds
– 2 cloves garlic, minced
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon tahini
– 1/4 teaspoon salt
– 3 tablespoons olive oil
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine chickpeas, sunflower seeds, garlic, lemon juice, tahini, and salt. Blend until smooth.
3. With the blender or food processor running, slowly pour in the olive oil. Continue blending until the hummus reaches your desired consistency.
4. Taste and adjust seasoning as needed.
Cooking Time: 5 minutes
Serve: Enjoy with pita bread, veggies, or crackers!
No-Bake Sunflower Seed Protein Bars
Get ready to fuel your active lifestyle with these no-bake protein bars packed with sunflower seeds and wholesome ingredients. These easy-to-make bars are perfect for a quick snack or post-workout boost.
Ingredients:
– 2 cups rolled oats
– 1 cup puffed sunflower seeds
– 1/2 cup creamy peanut butter
– 1/4 cup honey
– 1 scoop vanilla protein powder
– 1/4 teaspoon salt
– Optional: chopped nuts or shredded coconut for garnish
Instructions:
1. In a large mixing bowl, combine oats and puffed sunflower seeds.
2. In a separate bowl, mix peanut butter and honey until smooth.
3. Add the vanilla protein powder and salt to the peanut butter mixture; stir until combined.
4. Pour the wet ingredients over the dry ingredients and mix until well combined.
5. Press the mixture into a lined or greased 8×8-inch baking dish.
6. Refrigerate for at least 30 minutes before cutting into bars.
Cooking Time: None (no-bake)
Yield: 12-16 bars
Sunflower Seed and Raisin Trail Mix
This sweet and crunchy trail mix is perfect for a quick snack or as a healthy addition to your lunchbox. With the nutty flavor of sunflower seeds and the natural sweetness of raisins, this recipe is sure to be a hit.
Ingredients:
– 1 cup rolled oats
– 1/2 cup sunflower seeds
– 1/2 cup raisins
– 1/4 cup chopped almonds
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a large bowl, combine the rolled oats, sunflower seeds, and raisins.
2. Add the chopped almonds and stir until well combined.
3. Drizzle the honey over the mixture and sprinkle with salt.
4. Mix until all the ingredients are evenly coated with honey and salt.
5. Serve immediately or store in an airtight container for up to 5 days.
Cooking Time: None, as this is a no-cook recipe!
Sunflower Seed Pesto with Basil and Parmesan
Elevate your pasta dishes with a unique twist on classic pesto using sunflower seeds, fresh basil, and nutty Parmesan. This recipe combines the nuttiness of sunflower seeds with the brightness of basil and the richness of Parmesan for a flavor profile that’s both familiar and exciting.
Ingredients:
– 1 cup sunflower seeds
– 2 cups fresh basil leaves
– 1/2 cup grated Parmesan cheese (you can also use other hard cheeses like Pecorino or Romano)
– 1/4 cup extra-virgin olive oil
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat your oven to 350°F (180°C).
2. Spread the sunflower seeds on a baking sheet and toast for 5-7 minutes or until fragrant.
3. In a food processor, combine toasted sunflower seeds, basil leaves, garlic, salt, and pepper. Process until well combined.
4. With the processor running, slowly pour in the olive oil through the top.
5. Add Parmesan cheese and process until smooth.
6. Taste and adjust seasoning as needed.
Cooking Time: 15 minutes (including toasting sunflower seeds)
Sunflower Seed and Banana Smoothie
This refreshing smoothie is a great way to start your day or as a post-workout treat. The combination of creamy banana, nutty sunflower seeds, and a hint of honey provides a delicious and satisfying flavor.
Ingredients:
– 2 ripe bananas
– 1/4 cup sunflower seeds
– 1 tablespoon honey
– 1/2 cup plain Greek yogurt
– Ice cubes (optional)
Instructions:
1. In a blender, combine the bananas, sunflower seeds, and honey.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add the Greek yogurt and blend until well combined.
4. Taste and adjust sweetness or consistency as desired.
5. Pour into a glass and add ice cubes if desired.
Cooking Time: 5 minutes
Sunflower Seed and Dark Chocolate Clusters
Elevate your snack game with these sweet and nutty clusters that combine the crunch of sunflower seeds with the richness of dark chocolate.
Ingredients:
– 1 cup sunflower seeds
– 1/2 cup dark chocolate chips (at least 70% cocoa)
– 1 tablespoon honey
– 1/4 teaspoon salt
Instructions:
1. Preheat your oven to 350°F (180°C). Line a baking sheet with parchment paper.
2. Spread the sunflower seeds on the prepared baking sheet and toast for 5-7 minutes, or until lightly browned and fragrant.
3. In a medium bowl, melt the dark chocolate chips in the microwave in 30-second increments, stirring between each interval, until smooth.
4. Stir in the honey and salt until well combined.
5. Once the sunflower seeds are toasted, pour the melted chocolate mixture over them and stir until the seeds are evenly coated.
6. Let the clusters cool and set at room temperature for at least 30 minutes before serving.
Cooking Time: 5-7 minutes (toasting sunflower seeds) + 1 minute (melting dark chocolate)
Sunflower Seed Stuffed Bell Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the sweetness of bell peppers with the nutty goodness of sunflower seeds. Perfect for a quick and easy dinner or as a unique side dish.
Ingredients:
– 4 large bell peppers, any color
– 1/2 cup cooked brown rice
– 1/2 cup sunflower seeds
– 1/4 cup chopped fresh parsley
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: 1/4 teaspoon paprika
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together cooked rice, sunflower seeds, parsley, garlic, and olive oil.
4. Stuff each bell pepper with the rice mixture and place in a baking dish.
5. Cover with aluminum foil and bake for 30 minutes.
6. Remove foil and continue baking for an additional 15-20 minutes, or until peppers are tender.
Cooking Time: 45-50 minutes
Sunflower Seed and Avocado Toast
Start your day with a nutritious and delicious toast that combines the creaminess of avocado with the nutty flavor of sunflower seeds. This recipe is perfect for a quick breakfast or snack.
Ingredients:
– 2 slices whole grain bread
– 1 ripe avocado, mashed
– 2 tablespoons sunflower seeds
– Salt and pepper to taste
– Optional: lemon juice, red pepper flakes, or chopped fresh herbs (such as parsley or cilantro) 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 any desired additional flavors (such as lemon juice or red pepper flakes).
6. Serve immediately and enjoy!
Cooking Time: 10 minutes
Sunflower Seed Crusted Salmon
This recipe combines the richness of salmon with the nutty flavor of sunflower seeds, creating a unique and delicious crust. Perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup sunflower seeds
– 2 tbsp olive oil
– 2 tbsp lemon juice
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse salmon fillets under cold water, pat dry with paper towels.
3. In a small bowl, mix together sunflower seeds, olive oil, lemon juice, and garlic.
4. Place each salmon fillet on a baking sheet lined with parchment paper.
5. Spoon the sunflower seed mixture evenly over each fillet, pressing gently to adhere.
6. Season with salt and pepper to taste.
7. Bake for 12-15 minutes or until cooked through.
Cooking Time: 12-15 minutes
Spicy Sunflower Seed Dip with Yogurt
A creamy and crunchy dip that’s perfect for snacking or serving at your next gathering!
Ingredients:
– 1 cup sunflower seeds
– 1/2 cup plain Greek yogurt
– 1 tablespoon lemon juice
– 1 teaspoon garlic powder
– 1/4 teaspoon cayenne pepper (adjust to taste)
– Salt, to taste
– Fresh parsley or cilantro, chopped (optional)
Instructions:
1. In a blender or food processor, combine sunflower seeds and Greek yogurt. Blend until smooth and creamy.
2. Add lemon juice, garlic powder, and cayenne pepper. Blend until well combined.
3. Season with salt to taste.
4. Transfer the dip to a serving bowl and garnish with chopped parsley or cilantro, if desired.
5. Refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This dip is best served chilled.
Sunflower Seed and Quinoa Salad
A nutritious and flavorful salad that combines the crunch of sunflower seeds with the nutty goodness of quinoa, perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup sunflower seeds
– 1 cup mixed greens (arugula, spinach, etc.)
– 1/2 cup cherry tomatoes, halved
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp olive oil
– 1 tbsp lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, sunflower seeds, mixed greens, and cherry tomatoes.
2. If using feta cheese, crumble it on top of the salad.
3. Drizzle olive oil and lemon juice over the salad, tossing gently to combine.
4. Season with salt and pepper to taste.
5. Serve immediately, or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (quinoa cooking time)
Sunflower Seed and Dried Fruit Brittle
This sweet and nutty brittle combines the crunch of sunflower seeds with the chewiness of dried fruit, perfect for a healthy snack or dessert topping.
Ingredients:
– 1 cup sunflower seeds
– 1/2 cup dried cranberries
– 1/2 cup brown sugar
– 1/4 cup honey
– 1 tablespoon water
– 1/2 teaspoon baking soda
Instructions:
1. Preheat oven to 350°F (180°C). Line a baking sheet with parchment paper.
2. In a medium bowl, mix together sunflower seeds and dried cranberries.
3. In a small saucepan, combine brown sugar, honey, water, and baking soda. Bring to a boil over medium heat, then reduce heat to low and simmer for 5 minutes.
4. Pour the hot sugar mixture over the sunflower seed mixture and stir until well combined.
5. Spread the mixture onto the prepared baking sheet and bake for 20-25 minutes or until lightly golden brown.
6. Remove from oven and let cool completely before breaking into pieces.
Cooking Time: 20-25 minutes
Sunflower Seed and Coconut Energy Bites
These bite-sized treats are packed with nutritious ingredients like sunflower seeds and coconut flakes, making them a perfect snack for on-the-go or post-workout. With only a few simple ingredients, you can whip up a batch in no time.
Ingredients:
– 2 cups rolled oats
– 1 cup sunflower seed butter
– 1/4 cup honey
– 1/4 cup shredded coconut
– 1/2 cup chopped sunflower seeds
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine the oats, sunflower seed butter, and honey. Mix until smooth.
2. Stir in the shredded coconut and chopped sunflower seeds until well combined.
3. Use your hands or a small cookie scoop to shape the mixture into balls, about 1 inch in diameter. You should end up with around 12-15 energy bites.
4. Place the energy bites on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.
Cooking Time: None! These no-bake energy bites are ready in just a few minutes of prep time.
Sunflower Seed Bread with Whole Wheat Flour
This recipe combines the nutty flavor of sunflower seeds with the wholesome goodness of whole wheat flour, resulting in a delicious and nutritious bread. Perfect for sandwiches, toast, or just snacking.
Ingredients:
– 2 cups whole wheat flour
– 1/4 cup sunflower seeds
– 1 teaspoon salt
– 1 tablespoon sugar
– 1 packet active dry yeast (2 1/4 teaspoons)
– 1 cup warm water
– 2 tablespoons olive oil
Instructions:
1. In a large mixing bowl, combine flour, sunflower seeds, salt, and sugar.
2. In a separate bowl, proof the yeast by mixing with warm water. Let it sit for 5 minutes until frothy.
3. Add the yeast mixture to the dry ingredients and mix until a sticky dough forms.
4. Knead the dough on a floured surface for 10 minutes until smooth and elastic.
5. Place the dough in a greased bowl, cover with plastic wrap, and let rise in a warm place for about 1 hour, or until doubled in size.
6. Preheat oven to 375°F (190°C). Bake for 35-40 minutes or until golden brown.
Cooking Time: 35-40 minutes
Sunflower Seed and Cabbage Slaw
This refreshing slaw combines the crunch of cabbage with the nutty flavor of sunflower seeds, making it a perfect side dish for your next barbecue or picnic. With just a few ingredients and simple preparation, you can enjoy this tasty treat in no time.
Ingredients:
• 1 medium head of cabbage, shredded
• 1/2 cup sunflower seeds
• 2 tablespoons apple cider vinegar
• 1 tablespoon olive oil
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
Instructions:
1. In a large bowl, combine the shredded cabbage and sunflower seeds.
2. In a small bowl, whisk together the apple cider vinegar, olive oil, Dijon mustard, salt, and pepper.
3. Pour the dressing over the cabbage mixture and toss until well coated.
4. Chill in the refrigerator for at least 30 minutes to allow the flavors to meld.
5. Serve cold or at room temperature.
Cooking Time: 15 minutes (plus chilling time)
Summary
20 Nutritious Sunflower Recipes for Healthy Snacking
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