Honey Roasted Sunflower Seeds are a simple, delicious and healthy snack. Honey coated sunflower seeds are roasted to perfection to make a crunchy, satisfying bite every time!
We’re always on the lookout for healthy snacks that are easy to make. And these honey-roasted sunflower seeds fit the bill perfectly. The honey coating is the perfect addition to these healthy seeds and makes them a great gluten-free snack for anyone to enjoy. Plus, we love adding some spice to the honey seasoning to counter the sweetness of the honey. They’re a great healthy snack to enjoy on your own, or to gift to friends.
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Why this sunflower seeds recipe works
This recipe is so easy to make, and healthy too! Here’s why these honey coated sunflower seeds work:
- Healthy. Sunflower seeds are a great source of healthy fats and are high in vitamins and antioxidants. These tiny seeds are thought to help reduce inflammation, lower blood pressure, are a great source of Vitamin E, and may even reduce blood sugar. Plus, they’re high in protein with a whopping 29 grams of protein in just 1 cup of sunflower seeds.
- Easy. This recipe is easy to make and only takes about 15-20 minutes to make.
- Delicious. The honey coating makes these sweet while the pinch of cayenne pepper adds just a touch of spice to these sunflower seed kernels.
Ingredients
This recipe uses simple ingredients for a delicious and healthy snack.
- Sunflower seeds. You’ll want to use hulled sunflower kernels, which is basically just the sunflower meat that lives inside the sunflower shell. Make sure you choose raw, unseasoned sunflower seeds here since you’ll be seasoning and roasting them on your own.
- Honey. I used a basic honey here. Honeys, especially local varieties, can vary in flavor so make sure you’re choosing one that you enjoy.
- Oil. Choose a neutral oil here like avocado, grapeseed or canola oil. This will ensure that the flavor of the oil doesn’t clash with the sweetness of the honey. (ie., DON’T use olive oil.)
- Sea salt. A little bit of salt helps to enhance the flavor of these delicious sunflower kernels.
- Cayenne. This is optional, but I love the touch of spice the cayenne adds to these roasted sunflower seeds. It’s a perfect balance to the sweetness of the honey.
Variations & Substitutions
- Honey. I used a basic honey for this recipe, but you can try different variations to see how the flavors pair with the sunflower seeds. You could also try substituting the honey for agave syrup or maple syrup. These are both good options if you’re looking to make this a vegan snack.
- Oil. Any unflavored oil will work here so just use what you have.
- Adjust or omit the salt. I love just a pinch of salt in this recipe since it helps to enhance the flavor of the seeds and balances the honey. However, feel free to omit it if you are looking to keep this low sodium.
- Vary the spices. This is where you can get really creative! I used cayenne in the honey seasoning to give them just a very light hint of spice but you can experiment with lots of different flavors here. Cinnamon or other warm spices will create different delicious flavors so don’t be scared to play around with other variations.
How To Make Honey Roasted Sunflower Seeds
These seeds are so easy to make!
- Preheat the oven. Start by preheating the oven to 350 degrees.
- Warm the honey. Heat the honey in a microwave safe bowl for about 20 seconds. This make it easier to mix with the oil and spices and will be easier to coat the sunflower seed kernels.
- Make the honey seasoning. Add the oil, salt and cayenne pepper to the honey mixture, then add the sunflower seeds and stir well to ensure the honey seasoning coats the sunflower seeds well.
- Prepare the pan. Line a baking sheet with parchment paper and spread the honey-coated sunflower seads in an even layer across the pan.
- Roast the sunflower seeds. Roast for about 20 minutes in your preheated oven, checking them ever 5 minutes, and giving them a stir halfway through to ensure they cook evenly.
- Cool completely. Allow the honey roasted sunflower seeds to cool completely before serving. The honey will make them stick together a bit, which is fine. Just break them up once they’ve cooled.
Tips For Success
- Use sunflower meats without the shell. When buying sunflower seeds for this recipe, make sure you’re buying the sunflower meats, which are removed from the shell for easy, healthy snacking.
- Choose raw sunflower seeds kernels. There are lots of varieties available, but you’ll be seasoning these yourself so don’t buy salted or roasted seeds or other varieties.
- Warm your honey. Make sure your honey is warm when adding the oil and spices, and then coating the sunflower seeds. This will make it much easier to manage.
- Watch them carefully. Like other roasted nuts and seeds, sunflower seeds can burn easily so keep a close eye on them in your oven and adjust the cooking time as needed if they look like they’re starting to get too dark.
Frequently Asked Questions
Yes! They contain lots of vitamins and nutrients, including Vitamin E, selenium, thiamin, magnesium, and omega-fatty acids. They are a great food to support your immune system and provide wonderful anti-inflammatory. And, they’re chock full of protein, which can help stave off hunger and keep you full for longer periods of time. Another plus is that they are a great alternative to nuts for anyone who has nut allergies.
The best way to store these honey roasted sunflower seeds is in an airtight container. I like to use jam jars, but a simple ziplock bag or plastic container would work just as well. If these seeds are not stored correctly, they may start to soften.
These seeds will last for about 2-3 months if stored correctly.
Honey roasted sunflower seeds make a great gift any time of year, whether it's for a family member, friend or a hostess gift. I like adding the seeds to cute jam jars or gift tins when presenting them for a sweet homemade gift.
You bet! A downside of many store-bought brands is that they use loads of salt when roasting their seeds. By making your own, you can control the exact amount salt you use and can even omit it all-together if you prefer.
How To Enjoy
We love eating these sunflower seeds all on their own - the honey coating provides such a delicious sweetness and the cayenne gives them just the right amount of spice. However, there are lots of ways you can enjoy this healthy snack.
- Add them to trail mix.
- Throw on a salad.
- Use them as a topping on ice cream.
- Use on top of yogurt or oatmeal.
- Add to granola.
If you make these delicious Honey Roasted Sunflower Seeds, let me know what you think in the comments below! And don’t forget to tag me on Instagram so I can see your delicious masterpiece!
More Easy Snacks
- Salt And Pepper Cashews
- Maple Toasted Walnuts
- Apple Chips With Maple Tahini Dip
- Peanut Butter Oatmeal Energy Balls
- Spicy Caramel Popcorn
Recipe
Easy Honey Roasted Sunflower Seeds
Ingredients
- 2 cups raw sunflower seeds
- 3 tbsp honey
- 2 tablespoon unflavored oil (avocado, grape seed, canola, etc.)
- ½ teaspoon sea salt
- ½ tsp cayenne pepper
Instructions
- Preheat the oven to 325 degrees and line a large baking sheet with parchment paper.
- Add the honey to a large microwave-safe mixing bowl and heat it in the microwave on medium heat for 20 seconds.
- Add the oil, sea salt, and cayenne pepper (optional) and stir to combine.
- Add the sunflower seeds to the bowl and stir to coat the seeds with the honey mixture.
- Spread the sunflower seeds across the parchment-lined baking sheet.
- Bake for 15 minutes, or until the seeds have turned a golden color. Stir seeds every 3-4 minutes to prevent burning.
- Remove the seeds from the oven and allow them to cool completely.
- Store seeds in an airtight container for 2-3 months.
Notes
- Use raw sunflower seed kernels, with the shells removed.
- Watch the seeds closely as they cook and stir halfway through the roasting time to ensure they cook evenly.
- Allow the seeds to cool completely, then break up the clusters into smaller pieces.
- Be sure to store in an airtight container - if not stored properly, the seeds may soften.
Janice says
My kids and I really enjoyed these honey-roasted sunflower seeds! Plus, I love how easy it is to make! Such a great snack to make!
Sarah Jenkins says
Thanks Janice!
Devy says
When I stumbled on this recipe I was like..really? Because I've never had roasted seeds. If anything, I've made and had roasted nuts. So I was quite excited to try. And I'm glad I did it. My boys and I love them. What a good finding for me. Thank you.
Sarah Jenkins says
Thanks Devy!
Sharina says
As a movie lover, this honey roasted sunflower seeds is a perfect snack while watching! It was bursting with flavors plus it is healthy! Wayyyy better than junkfoods!
Sarah Jenkins says
yes - it's the perfect snack!
Jane says
I love to make these honey roasted sunflower seeds for my husband and I to snack on during the week. They're so easy to make and they're so delicious!
Sarah Jenkins says
Glad you like them Jane!
Sharon says
These sunflower seeds were so delicious! I opted to use the pinch of cayenne pepper and loved the hint of spice.
Sarah Jenkins says
Thank you Sharon - so glad you liked them!