Sunflower & Pumpkin Seed Butter

recipes snacks Mar 17, 2019

I have no problem admitting that I’m insane for nut butter in any way, shape or form. I truly can’t go a day without this creamy, delicious staple. While almond and cashew butter reign supreme in my book, I wanted to get out of my comfort zone and take a whack at something a little more interesting.

So when I discovered bags of pumpkin and sunflower seeds during my recent freezer clean-out, I knew these were just the nut-free twist I was looking for.

Not only is this creamy seed butter a tasty alternative to more traditional favorites, but it’s also friendly for those who have a nut allergy. Plus, like many nuts, seeds are filled with incredible health benefits.

Seeds are known to contain high levels of essential fatty acids, plus vitamins A, B, C and E. They’re also filled with tons of minerals including calcium, iron, magnesium, zinc and many more.

Pumpkin seeds particularly are high in protein and iron, which is why they’re one of my favorite plant-based anemia-fighters. Likewise, sunflower seeds are incredibly high in B vitamins for a natural mood boost and zinc to support immune health.

As for this recipe, all you need are these two staples, as well as vanilla extract and salt, and you’re in business. Some recipes likewise call for coconut oil to create a creamier result, but I found the consistency was great without it.

Likewise, as these seeds don’t have the same natural sweetness as peanuts or cashews, you might want to add a bit of honey, maple syrup or coconut sugar to taste. Again, I love the natural flavor, but it’s completely up to you and your palate!

Simply blend these ingredients in your high-speed blender or food processor for the perfect result. This process may take some time, so be patient! Take frequent breaks to scrape down the sides, and make sure the seeds and blender don’t overheat.

Once you’ve reached your desired consistency, voila! You’re ready to enjoy this nutritious, tasty spread on everything from apples to sandwiches. Or just take a cue from me, and eat it right out of the jar  .


 YIELDS16 Servings
 COOK TIME20 mins TOTAL TIME20 mins


  •  1 cup sunflower seeds
  •  1 cup pumpkin seeds
  •  ½ tsp vanilla extract
  •  ½ tsp Himalayan pink salt
  •  optional: honey, maple syrup or coconut sugar for sweetness. Start with a tablespoon and add more if you'd like.


To a high-powered blender or food processor, add sunflower seeds, pumpkin seeds, salt, vanilla and sweetener (if using).
Process until smooth. Take regular breaks to scrape down the sides and make sure the seeds don't overheat.
Store an air-tight container in the fridge so the seeds don't spoil.


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