Simple Roasted Sunflower Seeds Recipe

With just three simple ingredients, this is a simple Roasted Sunflower Seeds (Kernels) Recipe you need in your life.

Packed with vitamins and minerals, sunflower seed kernels make a quick, portable snack.

Use roasted sunflower seed kernels as a salad topping, fill a to-go container to take to the next sporting event, or mix with cottage cheese for a protein-packed afternoon snack to keep you going.

Making your own roasted sunflower seeds is easy to prepare and takes very little time in the oven. If you’re expecting a crowd, batch-bake a couple 16 ounce bags so you don’t run out mid-party.

Ingredients

At just three ingredients, this simple recipe for homemade roasted sunflower seeds yields deliciously golden brown sunflower kernels you can’t resist!

• Sunflower seed kernels (no shell), raw, unsalted, 16 ounces - The main star of this recipe, buy sunflower kernels as opposed to seeds still in their shell.
• Olive oil, 2 tablespoons - Gives roasted sunflower kernels a very light flavor. You can use any cooking oil you prefer, but I use olive oil for practically everything. I recommend La Tourangelle Organic Olive Oil for a high quality, reasonably priced single-origin (Spain) olive oil. They also have a single-origin California olive oil, though we have not tried it.
• Salt, ½ teaspoon plus more to taste - Morten’s Sea Salt is my go-to for roasting seeds and nuts. You can use any salt you prefer for this recipe.

Variations:

• Sprinkle on a little paprika for a smokey kick
• Add creole seasoning—my favorite is Tony Chachere’s—to spice it up with some heat
• Use Lawry’s Season Salt for an extra savory bite

Kitchen Supplies and Equipment

If you have a nice roasting pan, you’re pretty much set. That said, there are a few kitchen supplies and accessories that may help make your life easier before and after this recipe.

Roasting Baker Pan

A roasting pan or baker pan would work perfectly. You may need to batch-roast the seeds since they need to be roasted in a single layer. I highly recommend a few options by the eponymous French brand, Pillivuyt. Pillivuyt products do not contain lead or cadmium, and they are still made in France, as of the writing of this post. They are an investment, but their products are built to last.

The beautiful, durable white porcelain roaster (3 quart or 6 quart capacity) is what I used to roast cashews and it would also work very well for sunflower kernels. For this recipe, I used the 1.5 quart square baker from Pillivuyt’s Toulouse line, with its sweet pleated base. You can find even larger Pillivuyt porcelain square bakers at Williams-Sonoma, Copper Strawberry, or directly on the Pillivuyt website. 

Copper Strawberry is a small business in Iowa that carries some major European brands that are difficult to find elsewhere here in the States. Many years ago, I bought a set of Flamant hand blown glass sweet jars from their online shop that remind me of antique French apothecary jars.

Mixing Bowl

I find that using a pretty mixing bowl makes my day a little brighter. Plus, I have a thing for kitchen supplies that are aesthetically pleasing, while also being made of high quality, lasting materials. 
That’s why I use these pretty hand thrown pottery mixing bowls whenever I get the chance. I use a bowl to make Homemade Whipped Cream and the Quinoa Salad Recipe. You can find them at Pottery Barn, etúHOME, Kathy Kuo Home, Lulu and Georgia, and Scout & Nimble.

Salt Cellar

Just a cute way to store salt next to the stove, this little marble salt cellar with spoon sits pretty while being functional.

Glass Storage Container Jars

Airtight glass containers are the best way to store nuts and seeds, since they go rancid quickly, generally speaking. I have a set of glass storage jars that work perfectly to hold 16 ounces of roasted sunflower seed kernels, homemade roasted cashews, and many other foods.

Directions - How to Roast Sunflower Seeds (Kernels)

Serving Suggestions

Beyond taking this treat to a good ‘ol baseball game, roasted sunflower seeds make a great afternoon snack, party appetizer, or topping.

• Snack - Grab a handful of roasted sunflower seeds before you head out the door to run errands or pack some in a to-go container for a quick snack during sporting events.
• Appetizer - For your next party, make a simple yet delicious mix of roasted sunflower seeds with cottage cheese, salt, and pepper for a savory protein-packed appetizer.
• Topping - Top salads, Asian meals, and Mediterranean rice bowls with a sprinkle of homemade roasted sunflower seeds.

How to Store Leftovers

Since nuts and seeds go rancid over time, store homemade roasted sunflower seeds in a sealed glass container in the pantry for up to a few weeks. Be sure to check for signs of spoilage before consuming.

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