How To Make Sunbutter

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Sunflower seed butter is a great alternative to peanut or nut butter for those with food allergies. Just like any nut and coconut butter, sunbutter can be used for fat bombs, keto bars or these green cookies that are perfect for St Patrick's Day. Apart from sweet recipes, you can use it instead of flour for thickening sauces and adding creaminess.

Although you can get ready-made sunbutter butter, not everyone has access to it. Depending on how you plan to use your sunbutter, you can make it from raw or toasted seeds. Since I used it for making keto cookies that required baking, I used raw seeds.

It's easy to make sunbutter in a food processor like I did in this recipe. However, it is not suitable for making sunflower meal/flour. If you want to learn how to make sunflower seed flour, my friend Carolyn has a quick video tutorial - you just need a coffee grinder and sieve.

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Hands-on Overall

Nutritional values (per 2 tbsp, 32 g / 1.1 oz)

Net carbs3.3 grams
Protein6.1 grams
Fat17.3 grams
Calories191 kcal

Calories from carbs 7%, protein 13%, fat 80%

Total carbs5.8 gramsFiber2.5 gramsSugars0.8 gramsSaturated fat3.2 gramsSodium3 mg(0% RDA)Magnesium95 mg(24% RDA)Potassium188 mg(9% EMR)

Ingredients (makes ~ 1 1/2 cups / 370 g / 13 oz)

Instructions

  1. Place the sunflower seeds in a food processor (I use this Kenwood mixer with a food processor attachment that includes the "S blade").
    Tip: Try toasting the seeds to enhance flavour. Preheat the oven to 175 °C/ 350 °F. Spread the sunflower seeds on a baking sheet. Place in the oven and toast for 5-8 minutes until light golden. Mix once or twice to prevent burning. How To Make Sunbutter
  2. Start processing until desired consistency is reached. At first, it will be dry and powdery - be patient and keep blending. Here's how it looks after 40 seconds ... How To Make Sunbutter
  3. ... After 1 1/2 minutes ... How To Make Sunbutter
  4. And after 5 minutes...
    Scrape the processed seeds from the sides as often as needed (I did this four times). Add 2 tablespoons of coconut oil and pulse for another 30-60 seconds. How To Make Sunbutter
  5. When done, the butter should be smooth like this. How To Make Sunbutter Place it in a container and store at room temperature for up to a week or in the fridge for longer (I keep mine for up to a month). How To Make Sunbutter

Ingredient nutritional breakdown (per 2 tbsp, 32 g / 1.1 oz)

Net carbsProteinFatCalories
Sunflower seeds
3.3 g6.1 g15 g170 kcal
Coconut oil, extra virgin
0 g0 g2.2 g20 kcal
Total per 2 tbsp, 32 g / 1.1 oz
3.3 g6.1 g17.3 g191 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (8)

Can i use coconut butter instead of coconut oil? Or can I leave off the coconut oil/butter all together?

Reply

You could leave it out completely as long as you can reach the desired consistency. I think it may be too dry though. Adding some coconut butter  (1/4-1/2 cup) may help because it's high in fat.

Reply

I just sprouted some hulled sunflower seeds...Perfect for making this sunbutter! Thank you!

Reply

Thank you for this!  My only question is whether or not this comes out to be cheaper than the 16 ounce, $6 jar of Sunbutter at Walmart?

Reply

I think it depends where you live but I'd guess it's always cheaper to make your own. The bag (1 kg) I get in the UK definitely makes cheaper sunbutter 😊

Reply

I've been tempted to try this.  Now you've given me the inspiration to do so.

Reply

If you do, try the cookies made with sunbutter, they are fabulous! 😉

Reply

I will.  I love the green color.  Will let you know how I like them.

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