As soon as a big jar of hulled sunflower seeds shows up in our kitchen, it’s obvious — the season has officially started. We begin adding them everywhere: into salads, baked goods, granola, warm breakfasts, quick snacks. And each time, it surprises us how versatile sunflower seeds are — they add crunch, depth, aroma, and make even a simple dish feel more “homemade.”
In this article, I gathered our favorite fall ways to use sunflower seeds — 10 recipes that don’t require any special skills. These are things you can cook in real life: between tasks, after a long day, or on a Sunday morning.
Lindsey and I have tried sunflower seeds in every possible format: in salads, baked goods, sweet snacks, granola, warm breakfasts. And what’s nice is that they’re one of the most accessible fall ingredients that’s always within reach.
1. Roasted Sunflower Seed Trail Mix
I used to think that a good trail mix depended on a “recipe.” But it turns out, it depends on your mood and the balance of flavors. And now our trail mix turns out exactly the way we want it every single time.
Ingredients (for ~3–4 cups of mix)
● 1 cup roasted hulled sunflower seeds (140 g)
● ½ cup dried cranberries (70 g)
● ½ cup dark chocolate chips (85 g), like Lily’s Dark Chocolate Baking Chips
● ½ cup salted pumpkin seeds (70 g)
● ½ cup almonds or cashews
● 1 tbsp maple syrup (15 ml)
● 1 tsp coconut or ghee butter (5 ml)
● A pinch of sea salt
How to roast the seeds
- Preheat the oven to 325°F (160°C).
- Mix the seeds with oil and a pinch of sea salt.
- Spread them out in a thin layer and bake for 12–15 minutes, until a soft nutty aroma appears.
- Cool completely so the chocolate doesn’t melt too early later.
- Sometimes I add a microscopic pinch of smoked paprika. It gives the flavor a deeper profile.
Building the perfect Trail Mix
- In a large bowl, mix the roasted sunflower seeds, pumpkin seeds, and nuts.
This is the base, and it needs to be as crunchy as possible — it sets the rhythm of the mix. - Add dried cranberries.
They give a bright tart point that helps balance the sweetness. - Add the chocolate at the very end.
If you add it earlier, the warm seeds will start melting it. - Pour in 1 tbsp of maple syrup and mix quickly.
It shouldn’t turn the mix into a sticky lump — it’s just a “connecting touch” that brings the flavors together. - Taste the mix before packing it.
Sometimes all it takes is a pinch of salt or a couple more spoonfuls of seeds — and the mix becomes much more harmonious. - Divide everything into small jars or bags.
It’s better to store it in portions — this way the mix doesn’t soften and doesn’t turn into a sweet-salty scatter “on luck.”
Sunflower seeds contain healthy unsaturated fats, vitamin E, and minerals (magnesium, copper).
And there are valid studies published in Nutrients and Journal of Food Science discussing the high antioxidant content and the benefits of sunflower seeds as a source of plant-based fats.
2. Autumn Harvest Salad with Toasted Seeds
A warm fall salad with toasted seeds — light but filling. And the main thing: sunflower seeds make the texture so much better than any store-bought croutons.
Ingredients (for 2 large servings)
- 1 cup hulled sunflower seeds (140 g)
- 4 cups mixed fall greens (arugula, spinach, chard)
- 1 large apple, thinly sliced
- ½ cup roasted pumpkin cubes
- ⅓ cup dried cranberries
- ¼ cup crumbled feta or goat cheese
- 2 tbsp olive oil (30 ml)
- 1 tbsp apple cider vinegar (15 ml)
- 1 tsp Dijon mustard (5 ml)
- 1 tsp honey or maple syrup
- Salt, freshly ground pepper
How to toast the seeds for the salad
- Heat a skillet over medium heat.
- Pour in the dry hulled sunflower seeds.
- Toast for 4–6 minutes, stirring constantly.
- When a light nutty aroma appears, remove from the heat — they will finish “developing” on their own.
- And yes, sometimes I add a drop of olive oil, but just a little — so the seeds don’t become too heavy.
Assembling the salad
- Leafy greens are the base.
Spread them on the plates without pressing down — the leaves need some room to “breathe.” - Apples and pumpkin.
I like placing the warm pumpkin first and the apple slices on top — the temperature contrast is really pleasant. - Dried cranberries and feta.
These two bring the perfect balance of acidity and richness. Without them, the salad becomes too “healthy” and a bit boring. - The most important part — toasted seeds.
Add them generously. In our house we call this the Crunch Factor. If there aren’t enough seeds, the salad simply doesn’t work the way it should. - The dressing — quick to whisk:
Mix olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper.
Pour lightly over the top — it’s always easier to add more later than to overdo it.
Sunflower seeds contain vitamin E, which is being studied as an antioxidant (Nutrients).
Apples and leafy greens are rich in polyphenols, often discussed in the Journal of Food Composition and Analysis.
A dressing made with olive oil helps absorb fat-soluble compounds. And it’s nice to feel that simple seasonal food supports the body as well as the mood.
3. Homemade Sunflower Seed Butter
Homemade sunflower seed butter turns out softer, fresher, and way more fragrant than anything store-bought. And you know for sure there’s no extra sugar or additives hiding inside. And in fall, this is one of those things you just want to keep in plain sight — to spread on toast, add to oatmeal, or even mix with cocoa when you want something “chocolate-warm.”
Ingredients
- 2 cups hulled sunflower seeds (about 280 g)
- 1–2 tbsp neutral oil (avocado or grapeseed)
- ½ tsp salt
- 1 tbsp honey or maple syrup — optional
- A little vanilla — if you want a more dessert-like version
How to roast the seeds so the butter becomes aromatic
For butter, the best base is seeds that are lightly warmed — not roasted “to a golden color,” but gently dried. I usually set the oven to 325°F (160°C) and spread the hulled seeds in a thin layer on a baking sheet. After 8–10 minutes the kitchen fills with that soft nutty smell, and that’s the perfect sign to take them out.
The key is to let them cool completely; warm seeds can give a slight bitterness to the final butter. Just a few minutes of gentle heat makes the flavor deeper, richer, almost creamy.
Process
The key here is patience. The seeds first turn into crumbs, then into a paste, and only then into smooth butter.
- Place the seeds into a powerful blender or food processor.
- Turn it on high speed.
At first it will be just “dust.” Then a clumpy mass. - After a couple of minutes, add the oil and salt.
The oil helps the process so the blender doesn’t overheat. - Keep blending, pausing occasionally so the motor doesn’t overheat.
- When the mixture becomes stretchy and glossy — the butter is ready.
- Add honey or vanilla if you want.
You’ll feel the moment it’s done: the butter becomes truly creamy, light, without any graininess.
Sunflower seeds are rich in vitamin E, and nutrition specialists often call it one of the natural “cell defenders” during seasonal weather changes.
And the plant fats in sunflower seeds help keep you full longer — something that often appears in nutrition reviews, especially in discussions about plant-based oils.
How we use this butter at home
- Spread it on warm bread (when it just pops out of the toaster — it’s a whole different level of pleasure).
- Add it to oatmeal — the flavor becomes instantly deeper.
- Mix it with cocoa and honey — you get a quick “chocolate spread.”
- Use it in dressings when making warm fall salads.
A jar of this butter keeps in the fridge for 2–3 weeks, and it doesn’t lose its flavor.
4. Sunflower Seed Granola Clusters
I love granola, but in stores it’s almost impossible to find real large clusters — the kind you can break apart and eat straight from the baking sheet. Everything is either too crumbly, too sweet, or so oily your fingers shine for half a day.
And one fall day I mixed our sunflower seeds with oats “by eye,” added a bit more honey than planned, and… for the first time ever, I got those big, dense, crunchy granola clusters.
Ingredients
- 2 cups old-fashioned rolled oats (not quick oats)
- ¾ cup hulled sunflower seeds
- If you want large, even, well-toasting seeds — Terrasoul Superfoods Organic Sunflower Seeds
- ½ cup pumpkin seeds
- ⅓ cup honey (or ¼ cup honey + 2 tbsp maple syrup)
- ¼ cup melted coconut oil
- 1 tsp vanilla extract
- ½ tsp salt
- 1 tsp cinnamon or pumpkin spice — if you want fall notes
- A handful of dried cranberries or raisins — optional
Sunflower seeds contain natural oils and vitamin E — this helps the mixture hold together better during baking.
Granola turns out larger and more stable because the seeds release a bit of their own oil when heated.
Researchers who study plant composition (usually writing in journals like Food Chemistry) note that sunflower seeds behave better than most nuts when it comes to structure in baked goods. And you really notice this in the kitchen: the crunch is even, not heavy, and not greasy.
How I make these clusters
I always lightly toast the sunflower seeds first — about 8–10 minutes at 325°F (160°C), until a soft nutty aroma appears. Then I cool them completely — this guarantees a clean flavor and the right crunch.
- I mix the dry ingredients.
Rolled oats, toasted sunflower seeds, pumpkin seeds, cinnamon, and salt.
This creates a dense, aromatic base that helps the clusters hold their shape instead of falling apart. - I make the syrup.
I combine honey, melted coconut oil, and vanilla.
If the honey is thick, I warm the mixture slightly — it becomes more fluid and spreads over the oats more easily. - I combine the syrup with the dry mixture.
I stir until I get “moist shiny oats.”
It’s important not to overdo it — the mixture should be coated but not wet. - I spread the mixture on a baking sheet and gently press it down.
No need to make it perfectly even — those slight uneven spots are exactly what create large, dense clusters. - I bake at 325°F (160°C) for about 28–35 minutes.
Halfway through, I only fold in the edges, leaving the center untouched so it sets into one solid slab. - I let the granola cool completely on the baking sheet.
Hot granola is always soft — the real crunch appears only after cooling. - I break it into large pieces and stir in the dried cranberries.
The result is dense, crunchy, true fall granola — the kind that always disappears faster than I expect.
Where we use these clusters
- We sprinkle them on yogurt or cottage cheese — especially with applesauce.
- We pack them in a cooler bag when we go out to collect leaves.
- We add them to ice cream — it sounds strange, but it’s incredibly good.
When the honey and coconut oil heat and then cool again, they become a kind of glue that holds the clusters together.
And sunflower seeds add their own natural oils, helping the granola stay crunchy longer without absorbing moisture from the air.
That’s why the clusters stay crisp even after a week.
5. Pumpkin Bread with Crunchy Sunflower Seeds
Sunflower seeds add a contrast of textures and a pleasant toasty aroma that appears only during baking. And yes, I’ll note one important detail right away: for this recipe you need hulled raw sunflower seeds. Only these give the right crunch and brown nicely on top during baking.
Ingredients
- 1 ½ cups flour
- 1 cup pumpkin purée (homemade is best, but plain store-bought works too)
- ½ cup sugar
- ¼ cup brown sugar
- 2 eggs
- ⅓ cup vegetable oil
- 1 tsp baking soda
- 1 tsp cinnamon
- ½ tsp salt
- ½ cup hulled sunflower seeds (some go into the batter, some on top)
- A handful of seeds for topping — the essential crunchy effect
Sunflower seeds contain natural oils that intensify the aroma during baking. What nuts do in an expensive bakery, seeds can do at home — and for a fraction of the price.
They also add vitamin E, which nutrition specialists often describe as a “shield” for cells during the colder season. In fall you really feel this — even emotionally, as if your body thanks you for giving it the right food.
How I make this bread
- I mix the dry ingredients.
Flour, baking soda, cinnamon, salt, and half of the sunflower seeds.
The seeds in the batter add not only flavor but volume — the bread turns out less dense, more “alive” inside. - In a separate bowl, I combine the wet ingredients.
Pumpkin purée, both sugars, eggs, and oil.
I mix until smooth and uniform. - I combine the dry and wet mixtures.
I add the dry mixture to the pumpkin mixture and gently stir with a spoon.
It’s important not to overmix — the less you stir, the more tender the crumb will be. - I transfer the batter into a loaf pan and smooth the surface.
Now the key step: sprinkle plenty of sunflower seeds on top. They will toast in the oven and create that important crunchy layer. - I bake at 350°F (175°C) for 50–60 minutes.
Sometimes the top browns faster — then I cover it with foil. - I cool it for at least 20 minutes without slicing.
The bread needs time to stabilize — otherwise the crumbs will break apart. - I slice it thick and serve warm.
Sometimes with butter. Sometimes just as it is. Delicious either way.
This bread is especially good in the morning when it’s still dark outside and the kitchen smells like coffee. It travels well — doesn’t crumble too much and keeps perfectly in a container. It pairs beautifully with fall tea with cinnamon and cloves.
When the seeds bake on the surface of the batter, their natural oils rise upward from the heat, creating a natural caramelization.
This enhances both the flavor and the crunch — and that’s exactly why the top of pumpkin bread becomes the best part.
6. Maple Sunflower Seed Energy Bites
These aren’t sports bars and not candies — this is a homemade kind of snack that keeps you going and doesn’t bring any guilt.
Hulled raw sunflower seeds give a soft nutty flavor, blend easily, and don’t create hard chunks. Store-bought roasted seeds often taste bitter — learned that the hard way.
Ingredients
- ⅔ cup hulled raw sunflower seeds (Terrasoul Superfoods Organic Sunflower Seeds)
- ½ cup rolled oats
- 3 tbsp maple syrup
- 2 tbsp peanut or almond butter
- 1 tsp vanilla
- A pinch of salt
- Optional: dried cranberries, shredded coconut, dark chocolate pieces
How I make these Energy Bites
- I grind the hulled sunflower seeds in a blender until medium crumbs form.
No need for smoothness — the texture is what makes the bites pleasant. - I add oats and salt and mix.
This is our “dry base.” - I combine the wet ingredients: maple syrup, nut butter, and vanilla.
If the nut butter is thick, I warm it slightly so the mixture becomes pliable. - I fold the wet into the dry until everything comes together into a soft, fragrant mass.
It should resemble loose dough and be easy to shape. - I form small balls about the size of a walnut.
When kids try them — I go smaller, they disappear faster that way. - I chill them in the fridge for 20–30 minutes.
The cold makes the texture firmer and the flavor brighter. - I store them in a container for up to a week — though honestly, they’ve never lasted more than three days.
Sunflower seeds contain natural plant fats, which improve satiety. And maple syrup gives a quick but gentle boost of energy thanks to its natural sugars.
Together they work much better than “energy drinks” or bars filled with additives.
We eat these bites almost everywhere. Most often — with morning coffee, when you need something small and nourishing to switch on for the day.
They’re great with yogurt: crumble one bite on top — and you get a quick version of a “homemade parfait.”
And they’re our “emergency snack” in the car: they give just enough energy to get home calmly and avoid grabbing fast food.
7. Sweet and Salty Caramelized Sunflower Seeds
A small skillet, hulled raw sunflower seeds, a spoon of sugar, a pinch of salt… and that’s it. You get caramelized sunflower seeds — crunchy, sweet-salty, and they disappear very fast!
Ingredients
- 1 cup hulled raw sunflower seeds (Terrasoul Superfoods Organic Sunflower Seeds)
- 2 tbsp sugar)
- 1 tbsp water
- A pinch of salt
- Optional: cinnamon, smoked paprika, maple syrup instead of sugar
How I make these caramelized seeds
- I heat a skillet over medium heat and pour in the hulled raw sunflower seeds.
I lightly dry them for 1–2 minutes to remove extra moisture and boost the crunch. - I add sugar and water, stirring quickly so everything gets evenly moistened.
Within seconds the mixture starts to bubble and thicken. - I cook, stirring constantly, until the sugar fully melts and begins coating the seeds with a thin shiny layer.
This takes 2–3 minutes — any longer and bitterness may appear. - I add a pinch of salt — it’s like hitting the “enhance flavor” button.
Salt makes the sweetness brighter and the seeds more interesting. - I t ransfer the seeds onto parchmentand quickly spread them with a spoon.
While hot, they’re sticky — but after a couple of minutes they turn into perfect crunch. - And yes, they must cool completely.
This is the moment when everything “sets right”: the caramel hardens, the seeds become light and glass-crisp.
These seeds are always in a small jar on our kitchen shelf, and I add them everywhere:
into salads, granola bowls, pumpkin soup, yogurt — or I simply put a bowl on the table, and somehow it disappears.
So if you want to give an ordinary dish more depth — throw in a spoonful of caramelized sunflower seeds.
8. Apple Crisp with Seed Topping
If you need something warm and slightly crunchy but don’t feel like dealing with dough, make Apple Crisp with Seed Topping! The crunch is deeper, the aroma warmer, and the texture less predictable.
Ingredients
Apple base
- 5–6 apples, sliced thin (this tool helps a lot: OXO Good Grips Apple Corer, Slicer & Divider)
- 2 tbsp sugar
- 1 tsp cinnamon
- 1 tbsp lemon juice
- A pinch of salt
Crispy topping
- ¾ cup rolled oats
- ½ cup hulled raw sunflower seeds
- ¼ cup flour
- 3 tbsp brown sugar
- 4 tbsp cold butter, cubed
- Optional — a bit of nutmeg
How I make this Apple Crisp
- I prep the apples.
I mix the slices with sugar, cinnamon, lemon juice, and a pinch of salt.
The lemon keeps the apples from browning and highlights their sweetness. - I transfer the apples to a baking dish — ideally in one tight layer so they bake evenly.
- I make the topping.
I combine oats, raw hulled sunflower seeds, flour, and brown sugar.
Then I add cold butter and rub it in with my fingers until I get coarse crumbs. - I sprinkle the topping evenly over the apples, lightly pressing with my palm — not to compact it, but so the seeds don’t fall off.
- I bake at 350°F (175°C) for about 35–45 minutes.
The top should turn golden, and the apples should become soft and juicy. - I let it rest for 10 minutes.
This thickens the juices and makes the topping more stable and crisp. - I serve it warm — sometimes with yogurt, sometimes with ice cream… but most often just as it is, because waiting is impossible.
Why sunflower seeds work just as well as nuts here
When baked, sunflower seeds release natural oils, which:
- brown the oats more deeply,
- create a gentle nutty aroma without heaviness,
- give a crunch that holds up even the next day.
It’s one of those cases when a simple ingredient makes a dish more interesting than you expect.
9. Fall Smoothie Bowl with Sunflower Crunch
This smoothie bowl is a bit like those expensive café bowls, but it looks homemade and tastes much more interesting, at least to me.
The main secret here is the sunflower crunch. It’s not just a “topping.” It’s what makes the bowl exciting: a cold creamy base against a warm aromatic crunch. And this works only with hulled raw sunflower seeds — they toast exactly the way we need.
Ingredients
For the base
- 1 frozen banana, sliced
- ½ cup frozen pear or apple
- ⅓ cup Greek yogurt
- ¼ cup milk or plant-based milk
- 1 tbsp maple syrup
- A pinch of cinnamon
For the crunch on top
- ¼ cup hulled raw sunflower seeds
- 1 tbsp honey or maple syrup
- ½ tsp cinnamon
- A tiny pinch of salt
How I make the crunch (that very topping)
- I heat a small skillet over medium heat and pour in the hulled raw sunflower seeds. I warm them for 1 minute — just to “wake them up.”
- I add honey (or maple syrup) and stir quickly so it coats the seeds.
At this stage the mixture becomes glossy and soft. - I add cinnamon and a pinch of salt.
Salt is a small trick: it makes the sweetness more complex and brighter. - I cook for another 30–40 seconds, until the seeds start to bubble slightly and smell toasty.
The key is not to burn them: sunflower seeds burn much faster than nuts. - I transfer everything onto parchment, spread it into a thin layer, and let it cool. Once cooled, it turns into the perfect little caramelized crunch.
How I assemble the bowl
- I add all the base ingredients to a blender: frozen banana, apple or pear, yogurt, milk, cinnamon, and a bit of maple syrup.
If you want a thicker bowl — use less milk.
If you want “almost soft-serve” — add more frozen fruit. - I blend until I get a creamy thick texture.
I like it when the spoon stands upright — my little fall quality test. - I transfer everything into a deep bowl and smooth the surface slightly.
- I slice some apple or pear thinly on top — it adds freshness.
- I sprinkle the warm crunchy topping I made earlier.
The temperature contrast makes the dish a million times more interesting. - Sometimes I add a bit of granola or pumpkin seeds if I want a “more filling” version.
- I serve it right away, before the crunch melts into the creamy base.
Cinnamon boosts the flavor of the fruit — without it the base would be ordinary. Maple syrup adds seasonal sweetness that isn’t like sugar. And the sunflower crunch is what makes the dish feel complete.
And this bowl really helps on those days when you’re low on energy but want something simple and delicious.
10. Warm Oat Pancakes with Honey Sunflower Drizzle
These pancakes are a bit denser than the usual ones, with a slight rustic character.
And the main role here belongs to the warm honey mixture with toasted sunflower seeds. It turns an ordinary pancake stack into something you want to eat slowly, savoring every bite.
Ingredients
For the pancakes
- 1 cup oats (quick or regular)
- 1 cup milk
- 1 egg
- 1 tbsp honey
- 1 tsp baking powder
- ½ tsp cinnamon
- A pinch of salt
For the honey–sunflower drizzle
- 2 tbsp hulled raw sunflower seeds
- 1 tbsp honey
- 1 tbsp butter
- A pinch of cinnamon or vanilla
How to make them
- Prepare the base.
I blend the oats into a medium, slightly coarse flour. I add baking powder, cinnamon, and salt — and stir. - Combine the wet ingredients.
I add the milk, egg, and honey directly into the blender and blend until the batter is smooth.
It should be thicker than regular batter — the oats will absorb more moisture. - Let the batter rest for 5 minutes.
This makes the pancakes softer and prevents them from crumbling. - Cook the pancakes over medium heat.
I lightly grease the pan, pour small portions of the batter, and flip when bubbles appear.
Oat pancakes brown faster — so I keep the heat moderate. - Make the honey–seed drizzle.
On a dry skillet, I toast the hulled raw sunflower seeds for 1–2 minutes, until they release a nutty aroma.
I add butter and let it melt, then stir in the honey and a pinch of cinnamon.
After a minute the mixture becomes thick and glossy. - Assemble the dish.
I stack the pancakes and pour the warm honey–sunflower sauce over them.
Sometimes I add another handful of toasted seeds for extra crunch.
We serve them simply — warm pancakes, warm honey drizzle, and a handful of toasted seeds on top.
The sweetness is gentle, the cinnamon is subtle, the oats keep you full for a long time, and the seeds give that essential crunch — without it, it somehow feels “not right.”
Let’s sum it up
Now you have 10 easy, reliable ways to use sunflower seeds in your everyday cooking — from quick snacks to baked treats and warm breakfasts.
All recipes are easy to adapt: want more sweetness — add syrup; want more nutrition — increase the seeds; need something portable — choose the versions that don’t melt or crumble.
Tell me in the comments — do you make something unique with sunflower seeds?
Or maybe one of these recipes became that one you want to repeat?
I read every message — and honestly, sometimes your ideas turn into new recipes on the site.
