American · sauce
Nut-Free Homemade Sunflower Seed Butter
Video by Frugal Family Home on YouTube · Open on YouTube
- Keto (2.4 g net carbs a serve)
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
A peanut- and tree-nut-free spread with no added sugar: a tablespoon has about 3 g protein, 1.5 g fibre and 2.5 g net carbs, and is rich in vitamin E and selenium.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 3
Method
Tap a time to watch that step in the video.
- Put the roasted salted sunflower seeds in a food processor and run it for 1–2 minutes, until they look dry and powdery. 1:04
- Pour in the melted coconut oil and process for another 2–3 minutes, until the mixture turns sticky, clumps and starts to roll up the sides. 1:35
- Add the vanilla and keep processing. 2:01
- Process for 3–5 minutes more, stopping every few minutes to scrape down the bowl, until it is spreadable; keep going if you want it completely smooth. 2:08
- Spoon into an airtight jar and keep it in the fridge.
Tip. Raw seeds work too: toast them in the oven first and add salt to taste, as the cook suggests. Good for nut-free school lunches. Makes about 1 1/2 cups.
The method is a summary in our words — the video shows every step.
One portion (1 tbsp) gives you 1 of 24
Where the energy comes from one serve
- Net carbs 9%
- Protein 12%
- Fat 79%
Fits keto: 2.4 g net carbs a serve, with 79% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin E High28%
4.2 mg a serve, mostly from roasted salted sunflower seeds (100%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Selenium High23%
13 µg a serve, mostly from roasted salted sunflower seeds (100%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 13
Folate9%
38 µg a serve, mostly from roasted salted sunflower seeds (100%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc8%
0.8 mg a serve, mostly from roasted salted sunflower seeds (100%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B68%
0.1 mg a serve, mostly from roasted salted sunflower seeds (100%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium5%
21 mg a serve, mostly from roasted salted sunflower seeds (100%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium3%
140 mg a serve, mostly from roasted salted sunflower seeds (100%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron3%
0.6 mg a serve, mostly from roasted salted sunflower seeds (100%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Calcium1%
11 mg a serve, mostly from roasted salted sunflower seeds (100%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Omega-31%
0 g a serve, mostly from roasted salted sunflower seeds (100%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A0%
0 µg a serve. Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C0%
0.2 mg a serve, mostly from roasted salted sunflower seeds (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K0%
0.4 µg a serve, mostly from roasted salted sunflower seeds (98%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Frugal Family Home; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.