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Keto Roasted Thyme Sunflower Seeds

4.3 stars, average of 29 ratings

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I have friend with an extreme nut allergy. Added to that, she’s also allergic to coconut, so you can imagine that finding foods that we can both munch on it tricky to say the least.

That is until I created these crispy, crunchy, munchy, moreish sunflower seeds. Roasting them gives them an amazing deep nutty flavour and the ghee and thyme really make the flavour pop.

Sunflower seeds are keto-friendly and high in magnesium. They are also a fantastic source of vitamin E and can improve your lipid profile.

So, for your nut challenged friends, you’re welcome. Enjoy!

Hands-on Overall

Serving size 1/4 cup/ 28 g/ 1 oz

Allergy information for Keto Roasted Thyme Sunflower Seeds

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free
Low FODMAP
Vegetarian
Vegan

Nutritional values (per 1/4 cup/ 28 g/ 1 oz)

Net carbs4 grams
Protein7.3 grams
Fat19.9 grams
Calories221 kcal
Calories from carbs 7%, protein 13%, fat 80%
Total carbs7 gramsFiber3 gramsSugars0.9 gramsSaturated fat2.7 gramsSodium147 mg(6% RDA)Magnesium114 mg(29% RDA)Potassium240 mg(12% EMR)

Ingredients (makes 4 cups)

Instructions

  1. Preheat oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional).
    Keto Roasted Thyme Sunflower Seeds
  2. Melt the ghee in the microwave, carefully. Place the sunflower seeds, thyme and salt into a bowl. Pour over melted ghee and mix thoroughly until well coated.
    Keto Roasted Thyme Sunflower Seeds
  3. Spread out onto a lined baking tray. Bake for 15 - 20 minutes, stirring regularly to prevent burning. You want to take the seeds just a touch past your usual point, until they’re well browned, it really enhances the end result.
    Keto Roasted Thyme Sunflower Seeds
  4. Store in a covered jar, covered, for up to 1 month.
    Keto Roasted Thyme Sunflower Seeds

Roasted Thyme Sunflower Seeds

4.3 stars, average of 29 ratings
Roasted Thyme Sunflower Seeds
Quick and easy crunchy keto snack flavored with fresh thyme and sea salt.
Hands on5m
Overall25m

Ingredients (makes 4 cups)

  • 4 cups sunflower seeds (560 g/ 1.2 lb)
  • 2 tbsp ghee, butter or extra virgin olive oil (30 ml)
  • 1 tbsp fresh thyme, finely chopped
  • 1 tsp sea salt or pink Himalayan salt

Instructions

  1. Preheat oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional).
  2. Melt the ghee in the microwave, carefully. Place the sunflower seeds, thyme and salt into a bowl. Pour over melted ghee and mix thoroughly until well coated.
  3. Spread out onto a lined baking tray. Bake for 15 - 20 minutes, stirring regularly to prevent burning. You want to take the seeds just a touch past your usual point, until they’re well browned, it really enhances the end result.
  4. Store in a covered jar, covered, for up to 1 month.

Nutrition (per 1/4 cup/ 28 g/ 1 oz)

Calories221kcal
Net Carbs4g
Carbohydrates7g
Protein7.3g
Fat19.9g
Saturated Fat2.7g
Fiber3g
Sugar0.9g
Sodium147mg
Magnesium114mg
Potassium240mg

Detailed nutritional breakdown (per 1/4 cup/ 28 g/ 1 oz)

Net carbsProteinFatCalories
Total per 1/4 cup/ 28 g/ 1 oz
4 g7.3 g19.9 g221 kcal
Sunflower seeds
4 g7.3 g18 g204 kcal
Ghee
0 g0 g1.9 g17 kcal
Thyme, fresh
0 g0 g0 g0 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal

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Naomi Sherman
Creator of NaomiShermanFoodCreative.com

Naomi Sherman

Naomi is the force behind Naomi Sherman, Food Creative. She is passionate about recipe development, food photography and styling.

An accomplished home cook who was diagnosed with an auto-immune disease eight years ago, Naomi started to explore the connection between healthy, whole food and her symptoms, and a new love was born.

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Comments (2)

Anxious to try this and I have some roasted unsalted sunflower seeds on hand. It doesn’t make clear whether these are fine or they need to be raw seeds.

It's better to use raw seeds. What you can do is to bake them for only about 5 minutes (instead of 20 minutes).