How to Make Baked Sunflower Seeds


Boost the flavor of your sunflower seeds by baking them before snacking. These baked sunflower seeds include the optional step of salting before baking to infuse the sunflower seeds with flavor, but for those watching their sodium intake, skip this step, as the baked seeds still taste delicious without added salt. Once baked, enjoy these as a quick, healthy snack any time of the day. Enjoy cracking the seeds between your teeth and spitting out the shells before eating the inner kernel.

Step 1

Put the raw sunflower seeds in the bottom of the bowl and cover with one quart water and 1/2 cup salt.

Step 2

Let the sunflower seeds soak overnight. Drain and dry the seeds on paper towels.

Step 3

Preheat the oven to 325 degrees F for 15 to 20 minutes.

Step 4

Spread the sunflower seeds in a single layer on the baking sheet.

Step 5

Bake the seeds for 25 to 30 minutes or until fragrant and lightly toasted.

Step 6

Toss the seeds with oil or melted butter and seasonings if desired.

Step 7

Let the seeds cool completely before eating.

Step 8

Place a single seed between your teeth and crack the shell. Spit out the shell before consuming the kernel.

Things You'll Need

  • 1 cup raw sunflower seeds, in shell
  • 2-quart bowl
  • 1 quart water
  • 1/2 cup salt
  • Paper towels
  • Baking pan
  • 1 to 2 tbsp. sunflower oil or butter, melted
  • 1 to 2 tbsp. additional flavorings (ie: taco seasoning, hickory smoked salt, salt and pepper)


  • National Sunflower Association: Seed
  • Pumpkin Nook: Roasted Sunflower Seeds
Keywords: sunflower seeds, bake seeds, toast seeds

About this Author

Athena Hessong began her freelance writing career in 2004. She draws upon experiences and knowledge gained from teaching all high school subjects for seven years. Hessong earned a Bachelor's in Arts in history from the University of Houston and is a current member of the Society of Professional Journalists.