Easy Keto Homemade Sunflower Seed Butter – Great Substitution For Peanut Butter!

If you can’t eat peanut butter and miss it, try this great substitute made from sunflower seeds. This easy keto homemade sunflower seed butter requires only 3 ingredients and you can whip it up in minutes. Use it as a spread or in recipes that call for peanut butter. Each tablespoon has only 1.1g net carbs!

You might also like this easy keto homemade hazelnut butter recipe.

This post was one of my very first and I decided to go back and redo it. I fell in love with sunflower seed butter years ago when I first bought it at Trader Joe’s. It tastes very similar to peanut butter in my opinion so I use it as a substitute. 

This easy keto homemade sunflower seed butter only requires 3 ingredients and it’s so tasty you will want to eat it by the spoonful. And if peanut sometimes give you issues, sunflower seeds may be your new best friend. And 1 tablespoon of sunflower seed butter only has 1.1g net carbs!

What You Need To Make Keto Sunflower Seed Butter

Really all that you need to make homemade sunflower seed butter is just sunflower seeds. You want the kernels not the actual black and white seeds. You can use raw sunflower seeds for a healthier raw butter but I personally like the roasted and salted kernels for taste.

Optionally I used liquid vanilla stevia and coconut oil for taste and texture. The coconut oil makes it smoother and thinner and the stevia adds a bit of sweetness.

I buy my coconut butter and sunflower kernels at Aldi but really most grocery stores carry them.

Let’s Make This Homemade Seed Butter

First add your seeds to a food processor or high speed blender like a Vitamix. Today I used a food processor because I thought it would be easier to clean.

Process for a few minutes until you see it’s starting to become a butter. It looks a bit like hummus to me in the picture below.

If you keep processing you will see it will get more liquid as pictured below. That’s when I add the coconut oil and stevia. As mentioned above you don’t really need those but I like it smoother and I also like the flavor.

Below is the final product. It seems pretty thin but it will really thicken when you refrigerate it. 

What Can You Do With Sunflower Seed Butter?

I personally love sunflower seed butter with apples but it’s something I loved as a child. But since apples have a good bit of carbs I don’t eat a whole apple.

Sunflower seed butter is also great on low carb crackers (Mary’s gone crackers)  or keto bread.

I’ve used it to make peanut sauce or in these chocolate peanut butter keto chocolates when I don’t want to use peanut butter. I also like to mix it in low carb ice cream.

Basically you use it in any recipe that calls for peanut butter or any kind of nut butter.

Recipe Tips And Notes

• You can use raw or roasted sunflower seeds to make this butter. If you use raw you might want to add some salt to balance the flavors but you don’t have to.
• Also if using raw, you might want to toast them in a dry pan until fragrant for more flavor.
• I used coconut oil to make it smooth but you can use butter or just keep it as is for a crunchier texture.
• Note this will be thin at first but when you refrigerate it, it will get much thicker.
• There is no need for sweetener but I like mine a bit sweet so I used vanilla stevia. You can use another type of sweetener or eliminate it altogether.
• Honey would also be great for sweetness but if you are watching your carbs you want to use a sweetener.

I hope you give this a try, especially if you like peanut butter but peanut butter doesn’t like you!  The nutritional information for 1 tablespoon is:

60 cals / 5.3g fat / 2g carbs / 0.9g fiber / 1.7g protein = 1.1g net carbs

You might also like my friend Sara’s keto sunflower seed flour pizza crust!

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Easy Keto Homemade Sunflower Seed Butter

Yield: 28 Tablespoons

Prep Time: 5 minutes

Total Time: 5 minutes

If you can't eat peanut butter and miss it, try this great substitute made from sunflower seeds. This easy keto homemade sunflower seed butter requires only 3 ingredients and you can whip it up in minutes. Use it as a spread or in recipes that call for peanut butter. Each tablespoon has only 1.1g net carbs!

Print

Ingredients

• 2 cups roasted, salted sunflower seeds
• 2 tablespoons coconut oil
• ¼ teaspoon liquid vanilla stevia

Instructions

1. You can use a food processor or hight speed blender to grind the seeds.
2. Add the seeds and process until it starts to liquify.
3. Add coconut oil and stevia and process for a minute or two. Voila, you are done!
4. See Notes.

Notes

Recipe Tips and Notes

You can use raw or roasted sunflower seeds to make this butter. If you use raw you might want to add some salt to balance the flavors but you don't have to.
Also if using raw, you might want to toast them in a dry pan until fragrant for more flavor. 
I used coconut oil to make it smooth but you can use butter or just keep it as is for a crunchier texture.
Note this will be thin at first but when you refrigerate it, it will get much thicker.
There is no need for sweetener but I like mine a bit sweet so I used vanilla stevia. You can use another type of sweetener or eliminate it altogether. 
Honey would also be great for sweetness but if you are watching your carbs you want to use a sweetener.

The nutritional information for 1 tablespoon is:

60 cals / 5.3g fat / 2g carbs / 0.9g fiber / 1.7g protein = 1.1g net carbs

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

• 
  Cuisinart DLC-2ABC Mini Prep Plus Food Processor Brushed Chrome and Nickel
• 
  Nutiva Organic, Unrefined, Virgin Coconut Oil, 54 Fl Oz (Pack of 1)
• 
  Sincerely Nuts Sunflower Seeds Roasted and Salted (No Shell) (2 LB)- Gluten-Free Food, Vegan, and Kosher Certified Snack-Nutritious and Satisfying-Crunchy and Ready to Eat-Freshness Guaranteed
• 
  SweetLeaf Sweet Drops Liquid Stevia Sweetener, Vanilla Crème, 2 oz (Packaging May Vary)
• 
  Vitamix, Red 7500 Blender, Professional-Grade, 64 oz. Low-Profile Container

Nutrition Information:

Yield: 28 Serving Size: 1 tablespoon
Amount Per Serving: Calories: 60Unsaturated Fat: 0g