Sunflower Seed Flour: Uses, Baking Tips, and Substitutes

Sunflower seed flour is a nutritious and versatile alternative to traditional wheat flour.

Made by grinding sunflower seeds into a fine powder, it has gained popularity in recent years as a gluten-free and nutrient-dense option with a unique flavor and numerous health benefits.

In this article, we will delve deeper into what sunflower seed flour is, how it’s made, and its various uses!

What is sunflower seed flour?

Sunflower seed flour is made from, you guessed it, sunflower seeds! 

To make sunflower seed flour commercially, the seeds are first cleaned and roasted to enhance their flavor. Then, they are ground up into a fine powder using industrial mills. This process removes the outer shell of the sunflower seeds, leaving only the inner part to be ground into flour. 

What’s the difference between sunflower seed flour and regular flour?

The main difference between sunflower seed flour and regular flour is their ingredients. Sunflower seed flour is made from 100% sunflower seeds, and regular flour is made from wheat and often has other additives. 

In terms of nutritional value, sunflower seed flour has a leg up on regular flour. It also has a nutty flavor, which can add a unique taste to baked goods. See our ultimate verdict for sunflower seed flour vs all-purpose flour.

Benefits of sunflower seed flour

So, what’s so special about sunflower seed flour?

Well, it’s VERY low in carbs and is a fantastic keto-friendly flour. It’s also nut-free, gluten-free, paleo-friendly, and a good choice for vegan and plant-based diets.

Made from sunflower seeds – this flour is an excellent source of polyunsaturated (healthy) fats and antioxidants that lower your risk of disease. Due to the low glycemic index of sunflower seeds, this flour is also diabetic-friendly.

Plus, these little guys are packed with vitamins B and E and minerals. And the best part? They have a delicious mild, nutty flavor that can really enhance the taste of baked goods.

Sunflower seed flour nutrition facts

Flour (¼ cup)	Calories	Carbs	Fiber	Sugar	Fat	Protein	Glycemic Index
Sunflower seed flour	180	6 g	3 g	<1 g	16 g	6 g	Sunflower seeds = 35
All-purpose flour	120	24 g	1 g	0 g	0.5 g	4 g	85

How to bake and cook with sunflower seed flour

Sunflower seed flour can be used as a gluten-free alternative to all-purpose flour, but it may not work as a 1:1 substitute for regular flour in all recipes due to its unique properties.

For example, sunflower seed flour can be denser than regular flour because of its high fat content. If your baked goods are too dense or oily, try cutting down on the oil in your recipe, or stick to recipes specifically developed for sunflower seed flour that take into account its higher oil content.

You’ll also want to keep in mind sunflower seed flour lacks gluten, so it’s important to use other binding agents like eggs or xanthan gum in recipes to ensure the final product doesn’t fall apart. 

In addition to baked goods such as bread, bagels, and muffins… sunflower seed flour makes a delicious breading for chicken or fish or sesame seed crackers!

Popular sunflower seed flour baked goods and dishes

Sunflower seed flour can be used in a variety of recipes, including:

• Sunflower seed bread and bagels
• Muffins
• Crackers
• Pancakes and waffles
• Energy balls
• Cookies
• Keto pizza and pie crusts
• Brownies
• Biscuits
• Coating for protein and vegetables before frying

How to make sunflower seed flour at home

Nothing beats homemade sunflower seed flour…zero preservatives/additives, pure and fresh! Plus, it’s easy to make.

For those who prefer to make their own sunflower seed flour at home, it’s as easy as blending up some sunflower seeds in your blender:

1. Grind up raw sunflower seeds in a food processor or high-powered blender until they reach a fine, flour-like consistency (about 2-3 minutes).
2. Stop blending occasionally to scrape down the sides of the container to ensure that all of the sunflower seeds are evenly ground until you have fine, smooth sunflower seed flour.
3. Sift the sunflower seed flour to remove any larger pieces that did not get fully ground during the blending process.

Note: be sure to use RAW sunflower seeds rather than roasted, as roasted seeds can alter the flavor of the flour.

How to store sunflower seed flour

Store-bought sunflower seed flour should be stored in an airtight container in a cool, dry place. Once opened, it’s best to use it within a few weeks to ensure maximum freshness.

Homemade sunflower seed flour doesn’t last very long, maybe a couple weeks. It’s best to make small batches as needed to maintain freshness, and you can also store it in the refrigerator or freezer to extend its shelf life.

What are the best substitutes for sunflower seed flour?

Almond, peanut, and hemp flour are all great substitutes to use because they all have a nutty flavor and high fat content, similar to sunflower seed flour.

Almond flour is the best all-around substitute for sunflower seed flour, hemp flour (hemp protein powder) is the healthiest, but peanut flour actually has the most protein. So, it all depends on what you are looking for!

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