DIY Sunflower Seed Butter (oil-free, keto option)
Sunflower seed butter is a delicious and nutritious alternative to peanut butter. Learn how to make it with no added oil, little money and minimal effort! Make it keto with 1 easy step.
Servings: 2 cups (16 fl ounces)
Ingredients
- 3 cups 372 g raw sunflower seed kernels (hulled sunflower seeds)
- 3 tablespoons 36 g coconut sugar (see notes for options)
- 1/2 teaspoon fine sea salt
Instructions
- Preheat the oven to 350F (175C).
- Spread the sunflower seed kernels in an even layer on a large, rimmed baking sheet (try to avoid getting the seeds close to the edges of the pan).
- Bake for 10 minutes; open the oven and stir the kernels. Bake for another 8 minutes, or until the seeds are golden brown and fragrant (be careful during the final minutes; check often to avoid over-cooking).
- Immediately transfer the kernels to the bowl of a food processor or high-speed blender to stop the cooking. Cool completely.
- Process until the kernels resemble a coarse flour. Stop and scrape the container and continue processing until the mixture begins to clump. Stop and scrape again. Process until mixture begins to pull together into a very rough looking "butter." Stop and scrape again.
- Continue processing for 4 to 5 minutes, stopping and scraping occasionally, until the oils begin to release from the seeds and the mixture turns very smooth and creamy (it takes time, but it will happen!).
- Add the coconut sugar and salt; process until combined. Taste the butter and adjust the sweetener and salt, as desired.
- Scrape the seed butter into jars or other tightly covered containers. Store in the refrigerator.
Notes
Sugar Options: You can use just about any sweetener you like in place of the coconut sugar. For example, brown sugar, organic cane sugar, maple syrup, honey (if you are not vegan) or agave nectar. Feel free to adjust the amount, more or less, to your liking. You can also omit the sweetener, if desired.
Keto Option: Omit the sugar altogether or replace it with any equal amount of liquid or granular keto-friendly sweetener. Keto Macros (per 2 tablespoons): Carbs (3.8 g), Net Carbs (1.5 g), Sugars (0.8 g), Calories (128)
Nutrition
Serving: 2tablespoons (30 mL) | Calories: 137kcal | Carbohydrates: 6.1g | Protein: 3.8g | Fat: 11.3g | Saturated Fat: 1.5g | Sodium: 72.7mg | Fiber: 2.3g | Sugar: 3.1g