Roast Your Own Sunflower Seeds


roasted sunflower seeds

With three kids (and their friends) always on the prowl for something to keep them going between meals, I’m always on the hunt for healthy, protein-filled, easy-to-nibble foods. Sunflower seeds are the perfect intersection of these two searches — delicious AND nutritious. Plus, they’re safe even for those with nut allergies.

Here’s the cloud to my silver snack: The roasted sunflower seeds at my grocery store are also served with a helping of unpronounceable ingredients and are frequently roasted in peanut oil, meaning my nut-allergic friends can no longer safely scarf them! So for years, I’ve been searching for a solution. After several dead-ends, I finally came up with a method that was easy, tasty and healthful. I’m sharing it here in case you’ve ever experienced my same frustrations. It’s not hard, I just didn’t know what to do for so long!



  1. Mix sunflowers seeds and salt in saucepan filled with water. Place the lid on the pan and let the seeds soak for 10-12 hours or overnight.
  2. Drain water. (This is how to salt your seeds.)
  3. Preheat oven to 300°F. Pour seeds onto large cookie sheet. Place in center or top rack of oven.
  4. Roast for 20 minutes. Stir seeds or shake pan to roast all seeds evenly. Roast for another 20 minutes.
  5. Seeds are ready when they are slightly browned. Cool and enjoy!