Are you looking for a delicious and nutritious way to incorporate more sunflower seeds into your diet? Look no further! Sunflower seeds are a great source of protein, vitamin E, and healthy fats, making them a perfect addition to a variety of dishes. From sweet treats like cookies and granola bars, to savory meals like pasta and chicken, there’s something for everyone in this collection of 18 delicious sunflower seed recipes.
In the following pages, we’ll explore the many ways you can use sunflower seeds to boost the nutrition and flavor of your favorite dishes. Whether you’re a busy professional looking for a quick and easy snack or a health-conscious parent seeking wholesome meals for your family, these recipes are sure to become new favorites.
Sunflower Seed Pesto Pasta
Elevate your pasta game with this creamy and nutty Sunflower Seed Pesto Pasta recipe! This unique twist on traditional pesto uses sunflower seeds to add a subtle nutty flavor and texture.
Ingredients:
– 8 oz. pasta of your choice
– 1/2 cup sunflower seeds
– 1/4 cup olive oil
– 2 cloves garlic, minced
– 1/2 cup grated Parmesan cheese
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Cook pasta according to package instructions until al dente. Drain and set aside.
2. In a food processor or blender, combine sunflower seeds, garlic, and olive oil. Process until smooth and creamy.
3. Add Parmesan cheese and process until well combined.
4. Toss cooked pasta with the sunflower seed pesto, seasoning with salt and pepper to taste.
5. Garnish with chopped parsley, if desired.
Cooking Time: 15-20 minutes
Roasted Sunflower Seed Snack Mix
Elevate your snack game with this addictive blend of roasted sunflower seeds, crunchy nuts, and sweet puffed rice. Perfect for munching on the go or as a satisfying treat.
Ingredients:
– 1 cup sunflower seeds
– 2 tablespoons olive oil
– 1/4 teaspoon salt
– 1/4 cup mixed nuts (peanuts, almonds, cashews)
– 1 cup puffed rice cereal
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
Instructions:
1. Preheat oven to 350°F (175°C).
2. Toss sunflower seeds with olive oil and salt on a baking sheet. Roast for 10-12 minutes, or until fragrant and lightly browned.
3. In a large bowl, combine roasted sunflower seeds, mixed nuts, puffed rice cereal, honey, and vanilla extract. Stir until well combined.
4. Serve immediately, or store in an airtight container for up to 5 days.
Cooking Time: 10-12 minutes
Sunflower Seed Butter Cookies
These soft and chewy cookies are made with sunflower seed butter, a nutritious alternative to peanut butter that’s free from common allergens. Perfect for a quick snack or lunchbox addition.
Ingredients:
– 1 cup sunflower seed butter
– 1/2 cup granulated sugar
– 1/4 cup brown sugar
– 1 large egg
– 1 teaspoon vanilla extract
– 1 3/4 cups all-purpose flour
– 1/4 teaspoon baking soda
– Pinch of salt
– Optional: chopped nuts or chocolate chips for added flavor
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, cream together sunflower seed butter and sugars until smooth.
3. Beat in egg and vanilla extract until well combined.
4. Gradually add flour, baking soda, and salt. Mix until a dough forms.
5. Scoop tablespoon-sized balls of dough onto prepared baking sheet, leaving 2 inches between each cookie.
6. Bake for 10-12 minutes or until lightly golden.
7. Remove from oven and let cool on the baking sheet for 5 minutes before transferring to a wire rack.
Cooking Time: 10-12 minutes per batch
Sunflower Seed Granola Bars
These chewy granola bars are packed with nutritious sunflower seeds, perfect for a quick snack or energy boost on-the-go. With only a few ingredients and minimal preparation time, you can whip up a batch in no time.
Ingredients:
– 2 cups rolled oats
– 1 cup chopped almonds
– 1/2 cup honey
– 1/4 cup brown sugar
– 1/4 cup vegetable oil
– 1 teaspoon vanilla extract
– 1/2 cup sunflower seeds
– Pinch of salt
Instructions:
1. Preheat oven to 350°F (180°C). Line an 8-inch square baking dish with parchment paper.
2. In a large bowl, mix together oats, almonds, and sunflower seeds.
3. In a separate bowl, combine honey, brown sugar, oil, and vanilla extract. Stir until well combined.
4. Pour the wet ingredients over the dry ingredients and stir until everything is coated evenly.
5. Press the mixture into the prepared baking dish.
6. Bake for 20-25 minutes or until lightly golden brown.
7. Let cool completely before cutting into bars.
Cooking Time: 20-25 minutes
Sunflower Seed Crusted Chicken
A crunchy and flavorful twist on traditional breaded chicken, this recipe uses sunflower seeds as the crust for a delicious and healthy dinner option.
Ingredients:
– 4 boneless, skinless chicken breasts
– 1 cup sunflower seeds
– 2 tablespoons olive oil
– 1 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, mix together sunflower seeds, paprika, salt, and pepper.
3. Dip each chicken breast in the mixture, pressing gently to adhere.
4. Place the coated chicken breasts on a baking sheet lined with parchment paper.
5. Drizzle with olive oil and bake for 25-30 minutes or until cooked through.
Cooking Time: 25-30 minutes
Sunflower Seed Hummus
Add a nutty twist to traditional hummus with this simple recipe that uses sunflower seeds as the base. This unique dip is perfect for snacking, entertaining, or adding some crunch to your favorite dishes.
Ingredients:
– 1 cup cooked chickpeas
– 2 tablespoons tahini
– 2 tablespoons lemon juice
– 1/4 cup sunflower seed butter (or sunflower seeds and peanut butter)
– 1 garlic clove, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup water
Instructions:
1. In a blender or food processor, combine chickpeas, tahini, lemon juice, sunflower seed butter, garlic, and salt.
2. Blend until smooth and creamy, adding water as needed to achieve desired consistency.
3. With the blender or food processor running, slowly pour in olive oil through the top.
4. Continue blending for another minute until well combined.
5. Taste and adjust seasoning if needed.
Cooking Time: 10 minutes
Sunflower Seed Energy Bites
These bite-sized treats are perfect for a quick pick-me-up or post-workout snack. Made with wholesome ingredients, they’re also a great way to get your daily dose of sunflower seeds’ nutritious benefits.
Ingredients:
• 2 cups rolled oats
• 1 cup puffed rice cereal
• 1/4 cup creamy peanut butter
• 1/4 cup honey
• 1 tablespoon vanilla extract
• 1/2 cup sunflower seeds, chopped
• Pinch of salt
Instructions:
1. In a large mixing bowl, combine oats and puffed rice cereal.
2. In a separate bowl, mix together peanut butter, honey, and vanilla extract until smooth.
3. Add the sunflower seed mixture to the wet ingredients and stir until well combined.
4. Gradually add the dry ingredients (oats and puffed rice) to the wet mixture and mix until a dough forms.
5. Use your hands to shape into small energy balls (about 1 inch in diameter).
6. Place on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.
Cooking Time: None required! These bites are ready straight from the fridge.
Sunflower Seed Salad Dressing
Add a nutty twist to your salads with this easy-to-make sunflower seed salad dressing! This creamy and tangy condiment is perfect for topping your favorite greens or using as a dip.
Ingredients:
– 1/2 cup sunflower seeds
– 1/4 cup plain Greek yogurt
– 1 tablespoon apple cider vinegar
– 1 tablespoon olive oil
– 1 teaspoon Dijon mustard
– 1/2 teaspoon honey
– Salt and pepper to taste
Instructions:
1. In a blender or food processor, combine sunflower seeds, Greek yogurt, apple cider vinegar, olive oil, Dijon mustard, and honey.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Taste and adjust seasoning with salt and pepper if desired.
4. Transfer dressing to a serving bowl or airtight container.
Cooking Time: 5 minutes
Sunflower Seed Bread
This nutty and wholesome bread recipe combines the earthy flavor of sunflower seeds with the warmth of freshly baked goodness. Perfect for a quick snack or as a base for your favorite sandwiches.
Ingredients:
– 2 cups all-purpose flour
– 1/4 cup sunflower seeds
– 1 teaspoon active dry yeast
– 1 teaspoon salt
– 1 tablespoon sugar
– 1 cup warm water
Instructions:
1. Preheat oven to 375°F (190°C). Grease a 9×5-inch loaf pan.
2. In a large mixing bowl, combine flour, sunflower seeds, yeast, salt, and sugar.
3. Gradually add warm water while stirring until a sticky dough forms.
4. Knead the dough for 10 minutes until smooth and elastic.
5. Place dough in greased loaf pan and cover with plastic wrap.
6. Bake for 40-45 minutes or until golden brown.
Cooking Time: 40-45 minutes
Sunflower Seed Trail Mix
A sweet and salty snack that’s perfect for on-the-go! This recipe combines the nutty flavor of sunflower seeds with a blend of crunchy nuts, dried fruits, and a hint of spice.
Ingredients:
– 1 cup sunflower seeds
– 1/2 cup mixed nuts (almonds, cashews, pecans)
– 1/4 cup dried cranberries
– 1/4 cup dark chocolate chips
– 1 tablespoon honey
– 1/4 teaspoon cinnamon
Instructions:
1. In a large bowl, combine sunflower seeds, mixed nuts, and dried cranberries.
2. Melt honey in the microwave for 10-15 seconds or until smooth.
3. Pour melted honey over the seed mixture and stir until everything is well coated.
4. Add dark chocolate chips and cinnamon; fold until evenly distributed.
5. Spread the trail mix on a baking sheet lined with parchment paper.
6. Let cool and harden completely.
Cooking Time: 10-15 minutes
Sunflower Seed Smoothie Bowl
This refreshing smoothie bowl combines the nutty flavor of sunflower seeds with creamy banana and a hint of honey, topped with crunchy granola and fresh fruit. Perfect for a quick breakfast or post-workout snack!
Ingredients:
– 1 ripe banana
– 2 tablespoons sunflower seed butter
– 1/4 cup frozen pineapple
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey
– 1/2 cup granola
– Sliced fresh fruit (such as strawberries, kiwi, or mango)
Instructions:
1. In a blender, combine banana, sunflower seed butter, and frozen pineapple. Blend until smooth.
2. Add Greek yogurt and honey; blend until well combined.
3. Pour the mixture into a bowl.
4. Top with granola and your choice of fresh fruit.
Cooking Time: 5 minutes
Sunflower Seed Veggie Burgers
Sunflower Seed Veggie Burgers: A Nutritious Twist on Classic Burgers
Enjoy a flavorful and healthy veggie burger experience with our Sunflower Seed Veggie Burgers recipe. This unique twist combines the nutty taste of sunflower seeds with sautéed vegetables, creating a delicious and satisfying patty.
Ingredients:
– 1 cup cooked brown rice
– 1/2 cup rolled oats
– 1/4 cup chopped sunflower seeds
– 1/2 cup finely chopped mushrooms
– 1/2 cup grated carrot
– 1/4 cup grated zucchini
– 1 tablespoon olive oil
– 1 teaspoon soy sauce
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a bowl, combine cooked rice, oats, sunflower seeds, mushrooms, carrot, zucchini, olive oil, soy sauce, smoked paprika, salt, and pepper. Mix well.
3. Using your hands, shape the mixture into 4-6 patties, depending on desired size.
4. Cook the patties for 4-5 minutes per side, or until golden brown and crispy.
Cooking Time: 8-12 minutes
Sunflower Seed Chocolate Bark
Add a nutty twist to classic chocolate bark with this unique recipe featuring sunflower seeds. Perfect as a sweet treat or gift for friends and family.
Ingredients:
– 1 cup dark chocolate chips (at least 60% cocoa)
– 1/2 cup chopped sunflower seeds
– 1 tablespoon honey
– 1/4 teaspoon salt
– Optional: chopped nuts, dried fruit, or sea salt for added texture and flavor
Instructions:
1. Line a baking sheet with parchment paper.
2. Melt the 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. Fold in the chopped sunflower seeds.
5. Pour the mixture onto the prepared baking sheet and spread evenly to about 1/4 inch thickness.
6. Allow the bark to cool and set at room temperature for at least 30 minutes.
7. Break into pieces and enjoy! Store any leftovers in an airtight container.
Cooking Time: None (cooking time is minimal as the chocolate sets at room temperature)
Sunflower Seed Stuffed Bell Peppers
A flavorful and nutritious twist on traditional stuffed bell peppers, this recipe combines the nutty goodness of sunflower seeds with the sweetness of bell peppers. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1/2 cup cooked brown rice
– 1/4 cup sunflower seeds
– 1/4 cup shredded cheddar cheese
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes. Place them in a baking dish.
3. In a bowl, mix cooked rice, sunflower seeds, cheese, olive oil, onion, and garlic.
4. Stuff each bell pepper with the rice mixture and cover with their tops.
5. Bake for 30-35 minutes or until peppers are tender.
Cooking Time: 30-35 minutes
Sunflower Seed Pancakes
Start your day with a flavorful and nutritious breakfast by making sunflower seed pancakes. These pancakes are packed with protein, fiber, and healthy fats from the sunflower seeds, making them an excellent choice for a morning meal.
Ingredients:
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 2 tablespoons sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/2 cup milk
– 1 large egg
– 2 tablespoons sunflower seeds, chopped
– Butter or oil for greasing the pan
Instructions:
1. In a bowl, whisk together oats, flour, sugar, baking powder, and salt.
2. In a separate bowl, whisk together milk, egg, and chopped sunflower seeds.
3. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
4. Heat a non-stick pan or griddle over medium heat. Grease with butter or oil as needed.
5. Drop 1/4 cup of batter onto the pan and cook for 2-3 minutes, until bubbles appear on the surface.
6. Flip and cook for an additional 1-2 minutes, until golden brown.
Cooking Time: 4-6 minutes per batch (depending on the number of pancakes)
Sunflower Seed Oatmeal Cookies
These chewy cookies are packed with nutritious sunflower seeds and the warmth of oatmeal, making them a perfect snack or breakfast treat. With a hint of sweetness and crunch from the seeds, you’ll be hooked!
Ingredients:
– 2 1/4 cups rolled oats
– 1 cup all-purpose flour
– 1/2 cup unsalted butter, softened
– 1/2 cup white granulated sugar
– 1/4 cup brown sugar
– 2 large eggs
– 1 teaspoon vanilla extract
– 1/2 cup chopped 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, and salt.
3. In a large bowl, cream butter and sugars until light and fluffy. Beat in eggs and vanilla extract.
4. Gradually mix in the dry ingredients, then stir in sunflower seeds.
5. Drop rounded tablespoonfuls of dough onto the 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 Quinoa Salad
This hearty quinoa salad is a great way to add some protein and fiber to your meal. With the crunch of sunflower seeds and the sweetness of dried cranberries, this dish is perfect for a quick lunch or as a side to your favorite main course.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup chopped fresh parsley
– 1/4 cup sunflower seeds
– 1/4 cup dried cranberries
– 2 tablespoons olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, chopped parsley, sunflower seeds, and dried cranberries.
2. In a small bowl, whisk together olive oil and apple cider vinegar.
3. Pour the dressing over the quinoa mixture and toss 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 Yogurt Parfait
Get creative with this refreshing snack that combines creamy yogurt, crunchy sunflower seeds, and sweet honey. This parfait is perfect for a quick pick-me-up or as a healthy dessert option.
Ingredients:
– 1 cup plain Greek yogurt
– 2 tablespoons sunflower seeds
– 2 tablespoons honey
– 1/4 cup granola
– 1/2 cup mixed berries (fresh or frozen)
Instructions:
1. In a small bowl, mix together the yogurt and honey until well combined.
2. Layer the yogurt mixture, sunflower seeds, and granola in a glass or parfait dish.
3. Top with mixed berries.
4. Repeat steps 2-3 one more time to create a second layer.
Cooking Time: None! This parfait is ready in just a few minutes.
Summary
Get ready to go nutty for sunflower seeds! These tiny powerhouses are packed with nutrients and can be used in a variety of delicious recipes. From savory dishes like Sunflower Seed Crusted Chicken and Sunflower Seed Quinoa Salad, to sweet treats like Sunflower Seed Butter Cookies and Sunflower Seed Chocolate Bark, there’s something for everyone. Plus, these recipes are perfect for snacking on-the-go with options like Roasted Sunflower Seed Snack Mix and Sunflower Seed Energy Bites. Whether you’re a health enthusiast or just looking for new recipe ideas, this article has got you covered!
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