Honey Roasted Sunflower Seeds are a simple, delicious and healthy snack. Honey coated sunflower seeds are roasted to perfection to make a crunchy, satisfying bite every time!

We’re always on the lookout for healthy snacks that are easy to make. And these honey-roasted sunflower seeds fit the bill perfectly. The honey coating is the perfect addition to these healthy seeds and makes them a great gluten-free snack for anyone to enjoy. Plus, we love adding some spice to the honey seasoning to counter the sweetness of the honey. They’re a great healthy snack to enjoy on your own, or to gift to friends.

WHY THIS SUNFLOWER SEEDS RECIPE WORKS

This recipe is so easy to make, and healthy too! Here’s why these honey coated sunflower seeds work:

• Healthy. Sunflower seeds are a great source of healthy fats and are high in vitamins and antioxidants. These tiny seeds are thought to help reduce inflammation, lower blood pressure, are a great source of Vitamin E, and may even reduce blood sugar. Plus, they’re high in protein with a whopping 29 grams of protein in just 1 cup of sunflower seeds. 

Vine pepper flavored melon seeds 250g

• Easy. This recipe is easy to make and only takes about 15-20 minutes to make.
• Delicious. The honey coating makes these sweet while the pinch of cayenne pepper adds just a touch of spice to these sunflower seed kernels.

INGREDIENTS

This recipe uses simple ingredients for a delicious and healthy snack.

• Sunflower seeds. You’ll want to use hulled sunflower kernels, which is basically just the sunflower meat that lives inside the sunflower shell. Make sure you choose raw, unseasoned sunflower seeds here since you’ll be seasoning and roasting them on your own. 
• Honey. I used a basic honey here. Honeys, especially local varieties, can vary in flavor so make sure you’re choosing one that you enjoy. 
• Oil. Choose a neutral oil here like avocado, grapeseed or canola oil. This will ensure that the flavor of the oil doesn’t clash with the sweetness of the honey. (ie., DON’T use olive oil.)
• Sea salt. A little bit of salt helps to enhance the flavor of these delicious sunflower kernels.
• Cayenne. This is optional, but I love the touch of spice the cayenne adds to these roasted sunflower seeds. It’s a perfect balance to the sweetness of the honey. 

VARIATIONS & SUBSTITUTIONS

• Honey. I used a basic honey for this recipe, but you can try different variations to see how the flavors pair with the sunflower seeds. You could also try substituting the honey for agave syrup or maple syrup. These are both good options if you’re looking to make this a vegan snack. 
• Oil. Any unflavored oil will work here so just use what you have. 
• Adjust or omit the salt. I love just a pinch of salt in this recipe since it helps to enhance the flavor of the seeds and balances the honey. However, feel free to omit it if you are looking to keep this low sodium.
• Vary the spices. This is where you can get really creative! I used cayenne in the honey seasoning to give them just a very light hint of spice but you can experiment with lots of different flavors here. Cinnamon or other warm spices will create different delicious flavors so don’t be scared to play around with other variations.

HOW TO MAKE HONEY ROASTED SUNFLOWER SEEDS

These seeds are so easy to make!

1. Preheat the oven. Start by preheating the oven to 350 degrees. 
2. Warm the honey. Heat the honey in a microwave safe bowl for about 20 seconds. This make it easier to mix with the oil and spices and will be easier to coat the sunflower seed kernels. 
3. Make the honey seasoning. Add the oil, salt and cayenne pepper to the honey mixture, then add the sunflower seeds and stir well to ensure the honey seasoning coats the sunflower seeds well. 
4. Prepare the pan. Line a baking sheet with parchment paper and spread the honey-coated sunflower seads in an even layer across the pan. 
5. Roast the sunflower seeds. Roast for about 20 minutes in your preheated oven, checking them ever 5 minutes, and giving them a stir halfway through to ensure they cook evenly.
6. Cool completely. Allow the honey roasted sunflower seeds to cool completely before serving. The honey will make them stick together a bit, which is fine. Just break them up once they’ve cooled. 

TIPS FOR SUCCESS

• Use sunflower meats without the shell. When buying sunflower seeds for this recipe, make sure you’re buying the sunflower meats, which are removed from the shell for easy, healthy snacking.
• Choose raw sunflower seeds kernels. There are lots of varieties available, but you’ll be seasoning these yourself so don’t buy salted or roasted seeds or other varieties.
• Warm your honey. Make sure your honey is warm when adding the oil and spices, and then coating the sunflower seeds. This will make it much easier to manage.
• Watch them carefully. Like other roasted nuts and seeds, sunflower seeds can burn easily so keep a close eye on them in your oven and adjust the cooking time as needed if they look like they’re starting to get too dark. 

HOW TO ENJOY 

We love eating these sunflower seeds all on their own - the honey coating provides such a delicious sweetness and the cayenne gives them just the right amount of spice. However, there are lots of ways you can enjoy this healthy snack.

• Add them to trail mix.
• Throw on a salad.
• Use them as a topping on ice cream.
• Use on top of yogurt or oatmeal.
• Add to granola.

If you make these delicious Honey Roasted Sunflower Seeds, let me know what you think in the comments below! And don’t forget to tag me on Instagram so I can see your delicious masterpiece!