Low Iodine Homemade Sunflower Seed Butter
Creamy, nutty, and deeply satisfying, this homemade sunflower seed butter is the kind of spread that makes you wonder why you ever bought the store-bought version. Roasting the raw seeds first is the real secret — that 12 to 15 minutes in the oven coaxes out a rich, toasty flavor that transforms a humble ingredient into something genuinely craveable. For anyone navigating a low-iodine approach, nut and seed butters can be tricky territory at the grocery store, where added ingredients and iodized salt are common culprits hiding in plain sight. Here, you control every element: unsalted raw seeds, a measured pinch of fine sea salt (non-iodized), a touch of honey, and warm cinnamon. The food processor does the heavy lifting, slowly working the seeds from a coarse meal into a silky, pourable butter that rivals anything on a store shelf. A splash of vanilla is optional but adds a subtle warmth that makes it feel almost indulgent. Spread it on toast, stir it into oatmeal, or eat it straight from the jar — no judgment, and no ingredient anxiety.
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Learn more →Ingredients
16 servings
- 3 cups raw sunflower seeds (unsalted)
- 1 tbsp honey
- ½ tsp ground cinnamon
- ½ tsp fine sea salt
Chef's tipFine sea salt and table salt measure the same - no conversion needed. - ½ tsp pure vanilla extract (optional)
Instructions
- 1
Preheat the oven to 325°F (165°C). Spread the sunflower seeds in a single, even layer on a rimmed baking sheet.
- 2
Roast the seeds for 12–15 minutes, stirring once halfway through, until they are lightly golden and fragrant — watch closely in the final few minutes, as they can darken quickly.
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