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Roasted Sunflower Seeds

This recipe transforms humble raw sunflower seeds into a smoky, crunchy snack through simple oven roasting. The process involves tossing the seeds with oil and seasonings, then roasting until golden and aromatic, resulting in a satisfying, nutty treat with a rustic appeal. Perfect for snacking, salads, or trail mix, these seeds develop a rich depth of flavor and a crisp texture.
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings: 4
Course: Main Course
Cuisine: American
Calories: 150
Ingredients Equipment Method

Ingredients
  

  • 2 cups raw sunflower seeds shelled and check for debris
  • 1 teaspoon neutral oil canola or sunflower oil
  • 0.25 teaspoon sea salt adjust to taste
  • to taste spices smoked paprika, cayenne, or herbs (optional)

Equipment

  • Baking sheet with rim
  • Mixing bowl
  • Spatula or spoon
  • Cooling rack or paper towels

Method
 

  1. Preheat your oven to 180°C (350°F) and line a baking sheet with a rim to keep the seeds contained.
  2. Measure out two cups of raw sunflower seeds and check for any damaged or debris-covered seeds, removing them for a clean roast.
  3. In a mixing bowl, toss the seeds with a teaspoon of neutral oil, ensuring each seed gets a light, even coating that helps with crispiness and flavor development.
  4. Sprinkle a quarter teaspoon of sea salt over the oiled seeds, then add any optional spices like smoked paprika or cayenne for extra smoky or spicy notes. Toss again to distribute evenly.
  5. Spread the seasoned seeds in a single layer on the prepared baking sheet, giving them space so they roast evenly without overcrowding.
  6. Place the baking sheet in the oven and roast for about 10 to 15 minutes, stirring or shaking the pan halfway through to promote even browning and crackling shells.
  7. Watch for a golden hue and a fragrant, nutty aroma. When the seeds crackle softly and turn evenly golden, remove the sheet from the oven.
  8. Transfer the seeds to a cooling rack or spread them on paper towels to cool completely, which helps them crisp up and prevents sogginess.
  9. Once cooled, transfer the roasted sunflower seeds to an airtight container. They’re best enjoyed within a week for maximum crunch and flavor.
  10. Enjoy these smoky, crunchy roasted sunflower seeds straight from the bowl, sprinkled over salads, or mixed into trail snacks for a satisfying crunch.