Keto Roasted Thyme Sunflower Seeds

4.3 stars, average of 29 ratings

By Naomi Sherman, updated October 8 20212
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I have friend with an extreme nut allergy. Added to that, she’s also allergic to coconut, so you can imagine that finding foods that we can both munch on it tricky to say the least.

That is until I created these crispy, crunchy, munchy, moreish sunflower seeds. Roasting them gives them an amazing deep nutty flavour and the ghee and thyme really make the flavour pop.

Sunflower seeds are keto-friendly and high in magnesium. They are also a fantastic source of vitamin E and can improve your lipid profile.

So, for your nut challenged friends, you’re welcome. Enjoy!

0 days, 0 hours, 20 minutes

Hands-on 5 minutes Overall 25 minutes

Serving size ¹/₄ cup/ 28 g/ 1 oz

Allergy information for Keto Roasted Thyme Sunflower Seeds

✔ Gluten free

✔ Dairy free

✔ Egg free

✔ Nut free

✔ Nightshade free

✔ Pork free

✔ Avocado free

✔ Coconut free

✔ Fish free

✔ Shellfish free

✔ Beef free

Low FODMAP

Vegetarian

Vegan

Nutritional values (per ¹/₄ cup/ 28 g/ 1 oz)

Net carbs4 grams

Protein7.3 grams

Fat19.9 grams

Calories221 kcal

Calories from carbs 7%, protein 13%, fat 80%

Total carbs7 gramsFiber3 gramsSugars0.9 gramsSaturated fat2.7 gramsSodium147 mg(6% RDA)Magnesium114 mg(29% RDA)Potassium240 mg(12% EMR)

Ingredients (makes 4 cups)

4 cups sunflower seeds (560 g/ 1.2 lb)
2 tbsp ghee, butter or extra virgin olive oil (30 ml)
1 tbsp fresh thyme, finely chopped
1 tsp sea salt or pink Himalayan salt

Instructions

Preheat oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional).
Melt the ghee in the microwave, carefully. Place the sunflower seeds, thyme and salt into a bowl. Pour over melted ghee and mix thoroughly until well coated.
Spread out onto a lined baking tray. Bake for 15 - 20 minutes, stirring regularly to prevent burning. You want to take the seeds just a touch past your usual point, until they’re well browned, it really enhances the end result.
Store in a covered jar, covered, for up to 1 month.

Roasted Thyme Sunflower Seeds
Step by Step

★★★★★★★★★★

4.3 stars, average of 29 ratings

Quick and easy crunchy keto snack flavored with fresh thyme and sea salt.

Hands on5m

Overall25m

Servings16

Calories221 kcal

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Ingredients

4 cups sunflower seeds (560 g/ 1.2 lb)
2 tbsp ghee, butter or extra virgin olive oil (30 ml)
1 tbsp fresh thyme, finely chopped
1 tsp sea salt or pink Himalayan salt

Instructions

Preheat oven to 170 °C/ 340 °F (fan assisted), or 190 °C/ 375 °F (conventional).
Melt the ghee in the microwave, carefully. Place the sunflower seeds, thyme and salt into a bowl. Pour over melted ghee and mix thoroughly until well coated.
Spread out onto a lined baking tray. Bake for 15 - 20 minutes, stirring regularly to prevent burning. You want to take the seeds just a touch past your usual point, until they’re well browned, it really enhances the end result.
Store in a covered jar, covered, for up to 1 month.

Nutrition (per serving, ¹/₄ cup/ 28 g/ 1 oz)

Calories221kcal

Net Carbs4g

Carbohydrates7g

Protein7.3g

Fat19.9g

Saturated Fat2.7g

Fiber3g

Sugar0.9g

Sodium147mg

Magnesium114mg

Potassium240mg

Detailed nutritional breakdown (per ¹/₄ cup/ 28 g/ 1 oz)

Net carbs	Protein	Fat	Calories
Total per ¹/₄ cup/ 28 g/ 1 oz
4 g	7.3 g	19.9 g	221 kcal
Sunflower seeds, hulled
4 g	7.3 g	18 g	204 kcal
Ghee
0 g	0 g	1.9 g	17 kcal
Thyme, fresh
0 g	0 g	0 g	0 kcal
Salt, pink Himalayan rock salt
0 g	0 g	0 g	0 kcal

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Rob Goldsmith 6 years ago # Reply

Anxious to try this and I have some roasted unsalted sunflower seeds on hand. It doesn’t make clear whether these are fine or they need to be raw seeds.

Martina @ KetoDiet 6 years ago # Reply

It's better to use raw seeds. What you can do is to bake them for only about 5 minutes (instead of 20 minutes).