Roasted Sunflower Seed
A quick and easy recipe for oven-roasted sunflower seeds, delivering a crunchy, protein-packed snack. High in fiber and healthy fats, they’re perfect for salads, trail mixes, or solo snacking. Ready in just 13 minutes, these seeds are versatile, nutritious, and simple enough for everyday cooking or meal prep.
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.
