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Roasted Sunflower Seeds

Roasting sunflower seeds enhances their natural nutty flavor and creates a crispy, smoky snack. The process involves tossing raw seeds with oil and salt, then baking until golden and fragrant, resulting in a crunchy, irresistible treat perfect for snacking or salad toppings.
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings: 4
Course: Main Course
Cuisine: American
Calories: 180
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cups raw sunflower seeds preferably unsalted and unroasted
  • 1 teaspoon neutral oil such as grapeseed or sunflower oil
  • 1/2 teaspoon sea salt adjust to taste

Equipment

  • Oven
  • Rimmed baking sheet
  • Parchment paper
  • Mixing bowl
  • Spatula or spoon
  • Wire cooling rack

Method
 

  1. Preheat your oven to 180°C (350°F) and line a rimmed baking sheet with parchment paper for easy cleanup.
  2. Measure out two cups of raw sunflower seeds and give them a quick rinse if they feel dusty. Pat them thoroughly dry with a towel to remove excess moisture — this helps them crisp up better during roasting.
  3. In a mixing bowl, toss the seeds with a teaspoon of neutral oil, using your hands or a spoon to coat them evenly. This thin layer of oil helps develop that crispy, golden texture and enhances flavor.
  4. Sprinkle about half a teaspoon of sea salt over the coated seeds, then toss again to evenly distribute the seasoning. Feel free to add other spices if you like a smoky or spicy kick.
  5. Spread the seeds in a single, even layer on your prepared baking sheet. Make sure they’re not piled up or crowded, as this can cause uneven roasting and sogginess.
  6. Bake the seeds in the preheated oven for about 12–15 minutes. During the first 5 minutes, stir gently with a spatula to promote even browning and aroma development. Keep an eye out for a golden-brown color and a fragrant, nutty smell.
  7. Check the seeds around the 12-minute mark; they should be golden, crispy, and fragrant with a smoky aroma. If they need a little more time, roast in 2-minute increments, watching carefully to avoid burning.
  8. Once done, remove the baking sheet from the oven and transfer the seeds immediately to a wire cooling rack. This prevents residual heat from softening them and helps maintain their crispness.
  9. Allow the seeds to cool completely for about 10 minutes. They will become crunchier as they cool, ready to serve or store.
  10. Enjoy your roasted sunflower seeds as a snack, toss them into salads, or pack them in lunches for a flavorful crunch. Store any leftovers in an airtight container at room temperature for up to a week.

Notes

For extra flavor, try adding spices like smoked paprika, cayenne, or cinnamon sugar after roasting. Adjust seasoning to your taste and experiment with different spice blends.