How to Make Sunflower Seed Flour
By Josefina Pagani – October 5, 2023
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Sunflower seed flour is one of my favorite keto flours lately. It is great if you are looking for a nut-free flour alternative to bake with. It has a nutty flavor that I love; it’s a really good alternative to almond flour when making pie crusts, cookies, and breads.
What is sunflower seed flour?
It is a gluten-free low-carb flour made from ground sunflower seeds.
You can buy it at the store or make it yourself at home. I like to make my own, as it is really easy; I just buy the seeds and grind them. I will show you how I make it with just a blender.
Is sunflower seed flour keto friendly?
How to make sunflower seed flour
Here’s a simple recipe for making sunflower seed flour:
Equipment and tools:
- Blender
- Bowl
- Silicone Spatula
- Airtight container
Ingredients you will need:
Raw sunflower seeds
Instructions:
Place the raw sunflower seeds into your high-speed blender.
Pulse the sunflower seeds for 3 to 4 seconds. Stop and pulse for another 4 seconds.
Stop and shake the blender jar. Pulse for another 4 seconds.
Repeat this process until the seeds are finely ground and have a flour-like consistency.
You can store the flour in an airtight container in the fridge for up to two months or in the freezer for up to six months.
Tip 1: Make sure you are using raw, hulled sunflower seeds. If you use roasted sunflower seeds, you may run the risk of ending up with sunflower butter.
Tip 2: Work in small batches. I like to grind small batches of about ½ cup of seeds at a time. I find that this way it is easier to get a finer, even grind.
Tip 3: It’s really important to pulse; don´t blend continuously, as you may end up getting sunflower seed butter.
Note: If you prefer a smoother texture, you can sift the flour through a fine-mesh strainer before using it in your recipes.
Sunflower Seed Flour Nutrition
Can sunflower seed flour be used as a substitute for almond flour?
Differences between Sunflower seed flour and almond flour in recipes
Here are some differences between these two flours to keep in mind when baking:
Flavor and texture:
Even though I like to use this flour in my keto recipes, sunflower seeds have a slightly different taste than almonds. So I try to use it in recipes that match well with the taste of sunflower seeds. I kind of like the flavor, it is nutty and fragant when used in recipes such as pie crusts or cookies.
Having said this, I personally don´t notice a significant difference in flavor or texture when using it in bread recipes as an alternative to almond flour.
Appearance:
If you decide to bake with this flour, keep in mind that sunflower seed flour may have a slightly greenish tint due to the chlorophyll in the seeds, so don´t worry if your cookies or bread start to turn green after a day or two. This affects the appearance, but don´t worry; it is perfectly safe to eat.
Is sunflower seed flour suitable for people with nut allergies?
Sunflower seeds are not nuts, so they are generally safe for people with nut allergies.
However, if you are going to buy this flour, I would recommend checking the label to make sure the flour you are purchasing is produced in a nut-free facility. This way, you make sure there isn’t any cross-contamination during processing.
How does this seed flour compare to other gluten-free flours?
If you are looking to substitute your store bought gluten free baking mix for sunflower seed flour, you may need to add some binding agents or make some adjustments in recipes due to its different texture. Gluten free baking mixes are often a mix of flours such as rice flour, starches, and a small amount of xanthum gum for elasticity.
How to use sunflower seed flour
You can use this flour in a variety of recipes, including bread, muffins, cakes, and cookies. It is fragrant and has a mild, nutty flavor that works well in both sweet and savory recipes. One of my favorite recipes in which I use sunflower seed flour is my easy keto bread without almond flour.
In summary, this seed flour is an excellent choice if you are following a low-carb diet, seeking gluten-free alternatives to typical flours, or just wishing to improve the nutritional profile of your everyday cooking.
If you decide to give this flour a go and make some recipes with it, I would love to know if you like it!
Net carbs in Sunflower seed flour
Net Carbs in one cup of sunflower seed flour: 9,6 grams
Please note: values are calculated with food package labels and USDA nutritional values, they may not be 100% accurate.
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Disclaimer: Recipes and articles on this website should not be taken as medical advice. You should talk to your doctor before starting any diet or cutting any food from your diet.
How to Make Sunflower Seed Flour
Ingredients
- 1 Cup Sunflower Seeds
Instructions
- Place the raw sunflower seeds into your high-speed blender.
- Pulse the sunflower seeds for 3 to 4 seconds. Stop and pulse for another 4 seconds.
- Stop and shake the blender jar. Pulse for another 4 seconds.
- Repeat this process until the seeds are finely ground and have a flour-like consistency.
- You can store the sunflower seed flour in an airtight container in the fridge for up to two months or in the freezer for up to six months.