Raw sunflower seeds can be roasted in the shell or they can be shelled prior to the roasting process. Once roasted, sunflower seeds make a good snack for both children and adults as 1/3 cup of seeds only have 107 calories. Sunflower seeds are harvested in the late summer and the roasted seeds can be used for everything from a snack to oils and flours.

Things You'll Need

Heat a dry skillet over low to medium heat until hot.

Pour approximately 1 cup of hulled sunflower seeds into the hot skillet.

Roast the seeds until golden brown, using the wooden spoon to stir often to prevent burning.

Transfer the roasted sunflower seeds to paper towels to cool immediately after the roasting process.


  • You can make a substitute for peanut butter by adding 1 tbsp. sunflower oil to 1 cup roasted sunflower seeds and processing them in a blender of food processor until they reach a creamy, butter type texture.

  • Grind roasted sunflower seeds and add to homemade bread, muffin or roll recipes for added nutrition and taste.

  • Store roasted sunflower seeds in an air-tight container to preserve the flavor.