These oven-roasted sunflower seeds are a crunchy, satisfying snack packed with plant-based protein, fiber, and heart-healthy fats.
Naturally low in carbs and saturated fat, they make a guilt-free addition to salads, trail mixes, or just on their own.
Quick to prepare and endlessly versatile, this simple recipe is perfect for meal prep, healthy snacking, or adding a nutritious crunch to everyday meals.
Roasted Sunflower Seed
Equipment
- 1 Baking Sheet
- Parchment paper (enough to line the sheet)
- 1 small bowl (for tossing seeds)
- Measuring spoons
Ingredients
- 1 cup raw sunflower seed kernels
- ½ teaspoon avocado oil or olive oil
- ¼ teaspoon fine sea salt
Instructions
- Preheat Your Oven: Start by preheating your oven to 350°F (175°C). Preheating is essential for even roasting and ensures your sunflower seeds turn perfectly golden and crunchy. While the oven warms, line a baking sheet with parchment paper or a silicone baking mat. This prevents sticking and makes cleanup effortless. A properly heated oven is the first step to achieving that ideal nutty aroma and crisp texture.
- Gather and Measure Ingredients: Collect all your ingredients before starting. Measure 1 cup of raw sunflower seed kernels, ½ teaspoon of avocado oil (or olive oil as a substitute), and ¼ teaspoon of fine sea salt. Having everything pre-measured keeps the process smooth and ensures consistent results. Precise measurements are important for flavor balance and achieving the perfect roasted crunch.
- Coat the Seeds with Oil: Place the sunflower seeds in a small mixing bowl. Drizzle the avocado oil over the seeds and use your hands or a spatula to toss them until every seed is lightly coated. The oil helps the salt stick evenly and allows the seeds to roast to a beautiful golden-brown color. Take your time to ensure each kernel has a thin, even layer of oil for the best texture.
- Season the Seeds: Sprinkle ¼ teaspoon of fine sea salt evenly over the oiled seeds. Toss gently to distribute the seasoning throughout. Properly seasoned seeds have a savory, balanced flavor in every bite. At this stage, you can also add optional seasonings like smoked paprika, garlic powder, or chili flakes for extra flavor.
- Arrange the Seeds on the Baking Sheet: Transfer the coated and seasoned seeds to the prepared baking sheet. Spread them out in a single, even layer, avoiding overcrowding. A single layer ensures that hot air circulates around each seed, allowing them to roast evenly and develop a consistent crunch. Overlapping seeds may result in uneven browning, so take the time to spread them carefully.
- Roast the Seeds: Place the baking sheet in the preheated oven and bake for 8–12 minutes. Check at the 8-minute mark to prevent burning, as ovens can vary. The seeds should turn golden brown and release a rich, nutty aroma. Optionally, stir them gently halfway through baking for uniform color and texture. Keep a close eye near the end, as seeds can go from perfectly toasted to slightly burnt very quickly.
- Cool the Seeds: After removing the seeds from the oven, allow them to cool on the baking sheet for 5–10 minutes. They continue to cook slightly from residual heat, so this step is crucial for achieving a firm, crunchy texture. Cooling also prevents burning your mouth and lets the flavors settle, resulting in seeds that are perfectly crisp and ready to enjoy.
- Store or Serve: Once completely cooled, store your roasted sunflower seeds in a glass airtight container in the refrigerator for up to 3 months, or at room temperature for up to 1 month. These seeds make a convenient snack, a crunchy salad topper, or a flavorful addition to trail mixes, yogurt, or oatmeal. Their versatility and long shelf life make them a perfect option for everyday cooking and healthy meal prep.
Notes
- Use parchment paper or a silicone mat to prevent sticking and make cleanup easier.
- Keep seeds in a single layer while roasting for even browning.
- Check seeds frequently during the last few minutes of baking to avoid burning.
- Feel free to experiment with seasonings such as smoked paprika, garlic powder, chili flakes, or cinnamon for sweet variations.
- Allow seeds to cool completely before storing to maintain crunch and freshness.
Chef’s Secrets for Perfect Roasting:
The key to perfectly roasted sunflower seeds lies in attention to detail.
First, ensure your oven is fully preheated; this guarantees even cooking and a consistent golden color.
Lightly coating each seed with oil ensures the seasoning adheres while promoting a crunchy exterior.
Avoid overcrowding the baking sheet, as crowded seeds roast unevenly and can steam instead of crisping.
Stirring once midway through baking can further enhance even browning.
For a flavor boost, lightly toast the seeds in a dry skillet for a minute before baking—this intensifies their nutty aroma.
Serving Suggestions to Enjoy Seeds:
Roasted sunflower seeds are versatile and can be enjoyed in many ways.
Sprinkle them over salads for a crunchy texture and nutty flavor or mix them into yogurt and oatmeal for a protein boost.
They are also excellent in trail mixes, baked goods like muffins, or even as a garnish for soups and roasted vegetables.
For a snack on the go, pack them in small containers or resealable bags.
Their neutral flavor pairs well with both sweet and savory dishes, making them perfect for creative everyday use.
Storage Tips to Maintain Freshness:
To preserve the crunch and flavor of roasted sunflower seeds, store them in an airtight container.
Refrigeration extends shelf life up to three months, while storing them at room temperature keeps them fresh for about one month.
Avoid moisture and humidity, which can make seeds soggy or cause them to spoil.
If you roast larger batches, consider dividing them into smaller portions so you only open what you need at a time.
Keeping seeds in opaque containers also helps prevent them from losing flavor due to light exposure.
Frequently Asked Questions
1. Can I use raw sunflower seeds with shells?
It’s best to use shelled sunflower seeds for roasting, as the shells are tough and may not roast evenly. Shelled seeds provide a consistent texture and are ready to eat immediately after roasting.
2. Can I skip the oil in this recipe?
Yes, you can roast seeds without oil, but the oil helps the salt and seasonings stick, enhances browning, and creates a crispier texture. For an oil-free version, toss seeds in a small amount of water with seasonings or roast dry while stirring frequently.
3. How do I know when the seeds are perfectly roasted?
The seeds should turn a light golden brown and release a nutty aroma. They may still be slightly soft when hot but will firm up as they cool. Avoid waiting until they are dark brown, as this can result in a bitter flavor.
4. Can I add flavors to the seeds?
Absolutely! Sunflower seeds are a blank canvas. Try savory spices like smoked paprika, cumin, garlic powder, or chili flakes, or create a sweet version with cinnamon, nutmeg, and a light drizzle of maple syrup. Season after tossing with oil for best adhesion.
5. How long will roasted seeds stay fresh?
Stored in an airtight container, roasted seeds last up to 3 months in the refrigerator and about 1 month at room temperature. Ensure they are completely cooled before storing to prevent moisture buildup, which can compromise their crunch and freshness.
