How to Bake Sunflower Seeds

Toasted sunflower seeds are a delicious and nutritious snack – perfect for an evening snack or to take with you when you’re out and about. Baking sunflower seeds is really easy and you can bake them with or without the skin. Check out the instructions below to see how!

Preparation time: 15 minutes
Processing time: 30-40 minutes
Total time: 45-55 minutes

Table of Contents

Roast sunflower seeds in the shell

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/3/38/Roast-Sunflower-Seeds-Step-1-Version-3.jpg/v4-728px-Roast-Sunflower-Seeds- Step-1-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/3/38/Roast-Sunflower-Seeds-Step-1-Version-3.jpg/ v4-728px-Roast-Sunflower-Seeds-Step-1-Version-3.jpg”,”smallWidth”:460,”smallHeight”:306,”bigWidth”:728,”bigHeight”:485,”licensing”:” <div class=”mw-parser-output”></div>”}

Place 1 cup of whole sunflower seeds in a bowl. Add a little water just enough to cover the seeds. Sunflower seeds will absorb some water so they don’t become too dry while baking.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/8/8d/Roast-Sunflower-Seeds-Step-2-Version-3.jpg/v4-728px-Roast-Sunflower-Seeds- Step-2-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/8/8d/Roast-Sunflower-Seeds-Step-2-Version-3.jpg/ v4-728px-Roast-Sunflower-Seeds-Step-2-Version-3.jpg”,”smallWidth”:460,”smallHeight”:306,”bigWidth”:728,”bigHeight”:485,”licensing”:” <div class=”mw-parser-output”></div>”}

Add 1/3 to 1/2 cup salt. Stir to combine the salt. Soak sunflower seeds in salted water overnight. This will help the sunflower seeds absorb the salty taste.

Or, if you’re in a hurry, you can put the sunflower seeds and salted water in the pot and simmer for about an hour and a half to two hours.
If you don’t want the sunflower seeds to be salty, you can skip this step.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/9/97/Roast-Sunflower-Seeds-Step-3-Version-3.jpg/v4-728px-Roast-Sunflower-Seeds- Step-3-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/9/97/Roast-Sunflower-Seeds-Step-3-Version-3.jpg/ v4-728px-Roast-Sunflower-Seeds-Step-3-Version-3.jpg”,”smallWidth”:460,”smallHeight”:306,”bigWidth”:728,”bigHeight”:485,”licensing”:” <div class=”mw-parser-output”></div>”}

Filter the seeds. Discard the brine and pat the seeds dry with paper towels.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/b/b9/Roast-Sunflower-Seeds-Step-4-Version-3.jpg/v4-728px-Roast-Sunflower-Seeds- Step-4-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/b/b9/Roast-Sunflower-Seeds-Step-4-Version-3.jpg/ v4-728px-Roast-Sunflower-Seeds-Step-4-Version-3.jpg”,”smallWidth”:460,”smallHeight”:306,”bigWidth”:728,”bigHeight”:485,”licensing”:” <div class=”mw-parser-output”></div>”}

Preheat oven to 150ºC. Spread sunflower seeds on a baking tray lined with parchment paper, spreading only one layer of seeds. Try not to let the beads overlap.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/3/36/Roast-Sunflower-Seeds-Step-5-Version-3.jpg/v4-728px-Roast-Sunflower-Seeds- Step-5-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/3/36/Roast-Sunflower-Seeds-Step-5-Version-3.jpg/ v4-728px-Roast-Sunflower-Seeds-Step-5-Version-3.jpg”,”smallWidth”:460,”smallHeight”:306,”bigWidth”:728,”bigHeight”:485,”licensing”:” <div class=”mw-parser-output”></div>”}

Put sunflower seeds in the oven. Bake the sunflower seeds for 30 to 40 minutes, until the sunflower seed pods are golden brown. Sunflower seed pods will have a small crack in the middle while baking. Turn the nuts from time to time to ensure they are evenly toasted on both sides.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/5/5c/Roast-Sunflower-Seeds-Step-6-Version-3.jpg/v4-728px-Roast-Sunflower-Seeds- Step-6-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/5/5c/Roast-Sunflower-Seeds-Step-6-Version-3.jpg/ v4-728px-Roast-Sunflower-Seeds-Step-6-Version-3.jpg”,”smallWidth”:460,”smallHeight”:306,”bigWidth”:728,”bigHeight”:485,”licensing”:” <div class=”mw-parser-output”></div>”}

Enjoy and preserve. Sunflower seeds can be mixed with 1 teaspoon of butter while still hot and enjoyed immediately. Or, you can let the seeds cool on a baking tray then store in an airtight container.

Roast sunflower seeds without shell

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/2/25/Roast-Sunflower-Seeds-Step-7-Version-3.jpg/v4-728px-Roast-Sunflower-Seeds- Step-7-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/2/25/Roast-Sunflower-Seeds-Step-7-Version-3.jpg/ v4-728px-Roast-Sunflower-Seeds-Step-7-Version-3.jpg”,”smallWidth”:460,”smallHeight”:306,”bigWidth”:728,”bigHeight”:485,”licensing”:” <div class=”mw-parser-output”></div>”}

Rinse about 1 cup of shelled sunflower seeds. Place the sunflower seeds in a basket and wash with cold water to remove any small debris. Remove any remaining bark or large objects from the tree.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/f/f0/Roast-Sunflower-Seeds-Step-8-Version-3.jpg/v4-728px-Roast-Sunflower-Seeds- Step-8-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/f/f0/Roast-Sunflower-Seeds-Step-8-Version-3.jpg/ v4-728px-Roast-Sunflower-Seeds-Step-8-Version-3.jpg”,”smallWidth”:460,”smallHeight”:306,”bigWidth”:728,”bigHeight”:485,”licensing”:” <div class=”mw-parser-output”></div>”}

Line a baking tray or baking dish with parchment paper. Preheat oven to 150ºC.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/61/Roast-Sunflower-Seeds-Step-9-Version-3.jpg/v4-728px-Roast-Sunflower-Seeds- Step-9-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/61/Roast-Sunflower-Seeds-Step-9-Version-3.jpg/ v4-728px-Roast-Sunflower-Seeds-Step-9-Version-3.jpg”,”smallWidth”:460,”smallHeight”:306,”bigWidth”:728,”bigHeight”:485,”licensing”:” <div class=”mw-parser-output”></div>”}

Spread the sunflower seeds on a baking tray in a thin layer. Try not to make the beads overlap.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/d/d6/Roast-Sunflower-Seeds-Step-10-Version-3.jpg/v4-728px-Roast-Sunflower-Seeds- Step-10-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/d/d6/Roast-Sunflower-Seeds-Step-10-Version-3.jpg/ v4-728px-Roast-Sunflower-Seeds-Step-10-Version-3.jpg”,”smallWidth”:460,”smallHeight”:306,”bigWidth”:728,”bigHeight”:485,”licensing”:” <div class=”mw-parser-output”></div>”}

Put sunflower seeds in the oven. Bake for 30 to 40 minutes or until seeds are brown and crisp. Turn the seeds occasionally so that both sides are evenly browned.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/2/2e/Roast-Sunflower-Seeds-Step-11-Version-3.jpg/v4-728px-Roast-Sunflower-Seeds- Step-11-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/2/2e/Roast-Sunflower-Seeds-Step-11-Version-3.jpg/ v4-728px-Roast-Sunflower-Seeds-Step-11-Version-3.jpg”,”smallWidth”:460,”smallHeight”:306,”bigWidth”:728,”bigHeight”:485,”licensing”:” <div class=”mw-parser-output”></div>”}

Enjoy and preserve. You can enjoy hot sunflower seeds right away or wait for them to cool before storing in an airtight container to enjoy later.

If you want the sunflower seeds to taste salty, sprinkle more salt on them while they’re still toasting.
You can also mix a teaspoon of butter with the hot seeds to add a delicious flavor to the seeds!

Some suggestions when seasoning

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/c/c2/Roast-Sunflower-Seeds-Step-12-Version-3.jpg/v4-728px-Roast-Sunflower-Seeds- Step-12-Version-3.jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/c/c2/Roast-Sunflower-Seeds-Step-12-Version-3.jpg/ v4-728px-Roast-Sunflower-Seeds-Step-12-Version-3.jpg”,”smallWidth”:460,”smallHeight”:306,”bigWidth”:728,”bigHeight”:485,”licensing”:” <div class=”mw-parser-output”></div>”}

Choose one of the following seasoning methods, according to your preference:

Spicy sunflower seeds . You can add sweetness and spiciness to sunflower seeds by combining 3 tablespoons brown sugar, 1 tablespoon chili powder, 1 teaspoon cumin powder, 1/2 teaspoon cinnamon powder, a pinch of clove powder, 1/2 teaspoon cayenne pepper powder, 3/4 teaspoon salt, and 3/4 teaspoon dried chili powder. First, mix the shelled sunflower seeds with a beaten egg white (this will help the seasoning stick to the seeds), then add the seasoning and mix well and bake. Toast sunflower seeds as usual.
Ranch flavored sunflower seeds . Spice up sunflower seeds with Ranch seasoning is simple and leaves you feeling “satisfied” with this delicious snack. Just mix 3 tablespoons melted butter with 1.5 tablespoons of Ranch seasoning powder. Mix to coat the sunflower seeds evenly, then bake as usual.
Toasted sunflower seeds have a lemon flavor . Lemon-flavored sunflower seeds are a great addition to salads, pasta dishes and soups. Just mix the peeled sunflower seeds with 2 tablespoons lemon juice, 2 tablespoons soy sauce, 1 teaspoon agave nectar, 1/2 teaspoon chili powder, 1/2 teaspoon bell pepper powder, and 1 teaspoon of chili powder. /2 teaspoon canola or olive oil. Then toast the seeds as usual.
Toasted sunflower seeds with honey flavor . This would be a wonderful sweet treat, perfect to go with lunch! Just melt 3 tablespoons of honey (can be substituted with date syrup or agave nectar) in a small saucepan over low heat. This only takes a minute. Add 1.5 teaspoons sunflower oil and 1/2 teaspoon salt. Mix the shelled sunflower seeds with the honey and bake as usual.
Sunflower seeds with salt and vinegar . If you prefer to snack on savory over sweet, this recipe is perfect for you! All you need to do is mix the shelled sunflower seeds with 1 tablespoon of apple cider vinegar and 1 teaspoon of salt and toast the seeds as usual.
Sunflower seeds have a sweet taste and aroma of cinnamon. Adding some cinnamon powder to sunflower seeds is easy and will also satisfy the cravings of cinnamon lovers. Just mix sunflower seeds with 1/4 teaspoon cinnamon powder, 1/4 teaspoon coconut oil, and 1/4 teaspoon sweetener for a sweet treat that doesn’t add any extra calories.

{“smallUrl”:”https://www.wikihow.com/images_en/thumb/6/69/Roast-Sunflower-Seeds-Step-13.jpg/v4-728px-Roast-Sunflower-Seeds-Step-13. jpg”,”bigUrl”:”https://www.wikihow.com/images/thumb/6/69/Roast-Sunflower-Seeds-Step-13.jpg/v4-728px-Roast-Sunflower-Seeds-Step- 13.jpg”,”smallWidth”:460,”smallHeight”:306,”bigWidth”:728,”bigHeight”:485,”licensing”:”<div class=”mw-parser-output”></div> “}

Try other simple seasoning recipes. There are many ways to taste spices that you can try by combining multiple ingredients or using just one. If you’re looking for a quick seasoning, just add 1/4 teaspoon (tsp) of one of the following ingredients: Cajun seasoning powder, barbecue seasoning powder, garlic powder, or onion powder. You can also try drizzling chocolate sauce over toasted sunflower seeds for an irresistibly delicious snack!

Advice

The drizzle of tamari sauce over the sunflower seeds is also delicious!
You can bake sunflower seeds at 160ºC for 25 to 30 minutes. ^{[1] X Research Source}
Sunflower seeds have the same amount of vitamin E as olive oil. ^{[2] X Research Resources Susanna Lyle, <i>Fruit and Nuts</i>, p. 237, (2006), ISBN 1-86953-621-5}

Warning

Note that every time you toast nuts, you lose some of their nutritional value because vitamins, minerals, and antioxidants don’t tolerate heat well. Occasionally, you should enjoy the taste of raw sunflower seeds.

Things you need

Baking plate or tray
Stencils
Bowl or pot

Steps