Roasted sunflower seeds are not only healthy, but also make a great snack. Read through this article to learn how to roast sunflower seeds at home.

How To Roast Sunflower Seeds

Crunchy salted sunflower seeds can be a fantastic snack item that is healthy and fat free. You can eat sunflower seeds at anytime and any way you can imagine! Sunflower seeds can be eaten either baked in cookies or just as a plain evening snack. You can also sprinkle roasted sunflower seeds in your salad to enhance its taste. The health benefits of sunflower seeds are enormous. Unshelled sunflower seeds are good for the digestive tract and help regulate bowel movements. The seeds are good for high blood pressure and help prevent heart diseases as well. In addition, the seeds are also good for your skin, hair, eyes, teeth, and nails. The seeds are not only rich in protein content, but are also excellent sources of omega-6 fatty acids, dietary fiber, vitamin E, B and D. There are different methods to roast sunflower seeds. Mentioned below are four different methods of roasting these yummy seeds. Pick the one that interests you the most and give it a shot!

Roasting Sunflower Seeds

Method 1

Things Needed

  • 1 cup Sunflower seeds
  • Microwave safe bowl
  • Salt
  • Water
  • Take sunflower seeds in a microwave safe bowl and microwave it for one to two minutes.
  • Take out the seeds and sprinkle 3 tablespoons of water on them.
  • Add salt to taste.
  • Stir to make sure all seeds are salted and wet evenly.
  • Microwave for another one minute.
  • Take out and stir.
  • Microwave again for another 30 seconds.
  • Taste a seed to check if it is done. If desired, microwave for another 10-20 seconds.

Method 2

Things Needed
  • Sunflower seeds
  • Baking sheet
  • Preheat the oven to 280 degrees Fahrenheit.
  • Take a baking sheet with an aluminum foil and arrange the sunflower seeds on it.
  • Roast the seeds for at least 30 minutes.
  • Cook until all the seeds turn golden brown.
  • Toss the seeds in between so that all the sides are cooked evenly.
  • When done, remove from the oven and shell them.
  • Store in an airtight container.
  • You may sprinkle salt before serving as snack, or use it directly in salads.

Method 3

Things Needed
  • Sunflower seeds
  • Baking sheet
  • Paper towel 
  • Dissolve ½ cup salt in 3 quarts of water.
  • Soak the sunflower seeds overnight in this salted water.
  • Alternatively, you can also boil the seeds in salted water.
  • Now preheat your oven to 280 degrees Fahrenheit.
  • Drain the seeds and pat them dry using paper towels.
  • Arrange the seeds evenly on a baking sheet.
  • Roast the seeds for 40 minutes or until golden brown.
  • When done, take out from the oven and allow it to cool.
  • Store in an airtight container.

Method 4

Things Needed
  • Sunflower seeds
  • Garlic powder (as much as required)
  • Pepper powder (as much as required)
  • Olive oil or any other cooking oil
  • Cookie sheet


  • Soak the sunflower seeds overnight. If you want the seeds salted, add a dash of salt to them.
  • Spread the seeds on a cookie sheet.
  • Sprinkle garlic powder, and a little bit of pepper over the seeds.
  • Drizzle little cooking oil over the seeds.
  • Roast the seeds for at least 30 minutes or until golden brown.
  • Let the seeds cool completely.
  • Your roasted sunflower seeds are ready to eat.
  • You can also store them in an airtight container for later use.

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