Low FODMAP Sunflower Seed Butter

Ingredients

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SERVES 26 (1 tbsp per serve)

Sunflower Seed Butter

420   raw, hulled sunflower seeds*
1   coconut oil
1   maple syrup or golden syrup*
0.25   salt

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • roasting tray
  • food processor

Low FODMAP Sunflower Seed Butter

PREP IN 40 MIN SERVES 26 (1 tbsp per serve)
BY ALANA SCOTT REVIEWED BY Hannah Hunter (RD)
FEATURED IN Condiments, Snacks

This thick and creamy low FODMAP sunflower seed butter can be a great alternative to peanut butter, especially if you have a nut allergy. I love having my sunflower seed butter on rice cakes or in low FODMAP smoothies. The safe low FODMAP serve is 2 tablespoons.

Note on sunflower seeds: I spoke to the Monash team to find out what the FODMAP threshold levels are for sunflower seeds. Here is the response they gave me "As for sunflower seeds, the highest safe serve would be 50g of seeds. 70g is where sunflower seeds becomes high in FODMAPs. 60g of sunflower seeds is a moderate FODMAP serve." This means that a small 2 tablespoon (32.3g) serve of sunflower seed spread is low FODMAP.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 101
Fat 8.9g
Saturates 1.2g
Protein 3.4g
Carbs 3.8g
Sugars 0.9g
Fibre 1.4g
Salt 0g
Iron 0.9mg
Calcium 13.5mg
Calories 101
Fat 8.9g
Saturates 1.2g
Protein 3.4g
Carbs 3.8g
Sugars 0.9g
Fibre 1.4g
Salt 0g
Iron 0.9mg
Calcium 13.5mg
Calories 101
Fat 8.9g
Saturates 1.2g
Protein 3.4g
Carbs 3.8g
Sugars 0.9g
Fibre 1.4g
Salt 0g
Iron 0.9mg
Calcium 13.5mg
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  1. Preheat the oven to 190ºC (375ºF) bake function. Line a roasting tray with baking paper. Pour in the hulled sunflower seeds and spread them evenly on the tray. Roast for 15 to 20 minutes, until lightly golden and fragrant. Don't forget to stir them every five minutes to make sure they toast evenly.
  2. Let the seeds cool for a few minutes and then transfer them to the food processor (use the blade attachment). The processing stage will take between 15 to 20 minutes, depending on how grunty your food processor is.
  3. Process the seeds on high for about 2 minutes (your seeds should now look like coarse sand).
  4. Process again for another few minutes and the sunflower seeds will look like wet, lumpy sand (not appetising at all but it will get better!).
  5. Patience is key here.... continuing processing the sunflower seed butter for another few minutes.... it will start looking like cement and will be starting to stick to the sides and bottom of the food processor. Scrape down the sides with a spatula before you continue processing.
  6. Continue processing.... your butter will start looking like rocks and cement (this means the magic is about to happen).
  7. During the next 3 minute processing stage you will need to stop your food processor every 30 seconds to break down the large lumps (this will help stop your food processor from overheating).
  8. Your nut butter should now look like a soft sticky lump. Continue processing for another 5 minutes until it goes smooth and creamy.
  9. Mix in the coconut oil (soften it first), golden syrup (or maple syrup) and salt. Process for another minute.
  10. Transfer to a clean, air tight, glass jar. Enjoy!

Buying Tips

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

Gluten Free Tips

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips