I Made A Dessert With Sunflower Seeds And It Was Amazing

All you need is sunflower seeds and sugar to make this rich and delicious no-bake sunflower seeds dessert. The taste is rich and sweet with a nutty flavor, while the texture is soft but dense, slightly crumbly, yet melts in your mouth. The natural oils from the seeds give it a surprising richness that makes this simple treat feel special.

Check out my full video below to see how easy this sunflower seed dessert really is! Don’t forget to like and subscribe for more simple recipes that will surprise your taste buds!

Why You’ll Love This Sunflower Seed Dessert

This sunflower seed dessert is surprisingly simple to make with just a few basic ingredients. The natural nuttiness of sunflower seeds pairs perfectly with sweetness, creating a unique treat that’s different from typical cookies or cakes.

I like that it doesn’t require baking, just some refrigeration time. The result is a dessert with a distinctive texture – firm enough to slice cleanly but with a pleasant crumble when you take a bite.

If you enjoy seed-based sweets or are looking for something new to try, this sunflower seed recipe is worth adding to your collection.

Also, these little squares aren’t just delicious – they sneak in about 9-10g of protein per piece thanks to those mighty sunflower seeds, so I don’t feel quite so guilty when I grab a second one!

Ingredients

• 2 cups (400g) sunflower seeds
• 1 cup (200g) sugar
• 3.5 tablespoons (50g) water
• 1 egg white
• Pinch of salt

Equipment Needed

• Food processor or a good blender
• Medium saucepan
• Electric mixer
• 8×8 inch baking tray
• Parchment paper
• Plastic wrap
• Spoon for mixing

Preparation Steps

This sunflower seed dessert is super easy to make and requires no baking! I’ll show you how to transform simple ingredients into something special that’s sure to impress.

Toasting The Seeds

Toasting the sunflower seeds brings out their natural oils and enhances their flavor.

Step 1: Place 2 cups of sunflower seeds in a dry pan over medium heat.

Step 2: Stir regularly for about 4-5 minutes until they smell nutty.

Top Tip: You don’t need to get them golden brown – just a light toast is enough to wake up the flavors. Raw seeds will work too, but the toasted ones give a richer taste.

Step 3: Let the seeds cool for about 5 minutes – just enough so you can handle them comfortably.

Creating The Seed Butter

The sunflower seeds need to be processed into a paste-like consistency for the right texture in our dessert.

Step 4: Put the toasted seeds in a food processor or blender.

Step 5: Blend until they start to get buttery, about 1-2 minutes. The mixture will change from dry and crumbly to more paste-like as the natural oils release.

Note: You might need to stop and scrape down the sides a few times during blending.

Step 6: Scoop out all the sunflower seed butter into a bowl. Use a spoon to get all of it out of the blender or food processor. The warm butter will be easier to mix with other ingredients later. Set this aside for now.

Preparing The Egg White

The egg white helps bind everything together and gives the dessert its distinctive texture.

Step 7: In a separate bowl, carefully crack one egg and separate the white from the yolk – we only need the white for this recipe.

Step 8: Start beating the egg white with an electric mixer and add a pinch of salt.

Step 9: Mix for about 2-3 minutes until you get stiff peaks. You’ll know it’s ready when you can turn the bowl upside down and nothing falls out.

Did You Know? The protein in egg whites acts as a natural binder, helping hold all the ingredients together without adding any fat.

Making The Sugar Syrup

The sugar syrup gives the dessert its sweetness and helps create that characteristic texture.

Step 10: Add 1 cup of sugar to a pan, then add 3.5 tablespoons of water and stir with a spoon.

Step 11: Keep the heat on medium and stir occasionally until the sugar fully dissolves into a clear syrup.

Top Tip: Don’t let the syrup boil too long, or it might start to caramelize, which will change the flavor of the final dessert.

Combining Everything

Now comes the part where all our components come together to create the dessert.

Step 12: Pour the warm syrup into the bowl with the whipped egg whites. Pour it in a thin stream while mixing on low speed.

Step 13: Add the sunflower seed mixture to the egg white and syrup mix. Stir everything together until it’s combined. The mixture will be thick but still workable. Mix for about 30 seconds – that’s all it needs.

Setting The Dessert

Proper setting is key to getting the right texture in your finished sunflower seed sweet.

Step 14: Take a parchment paper-covered baking tray – about 8×8 inches works well for this amount of mixture. Pour the mixture into the tray and spread it evenly with your spoon, pushing it into the corners and smoothing the top.

Step 15: Cover the tray with plastic wrap and leave it in the refrigerator overnight or for at least 4-6 hours.

Step 16: When ready to serve, carefully remove the plastic wrap. Lift the edges of the parchment paper to remove the entire block from the tray. Cut it into squares or rectangles with a sharp knife.

Flavor And Texture

This sunflower seed dessert has a gentle sweetness with the earthy, nutty flavor of sunflower seeds. The texture is soft and dense, similar to fudge, but with a slight graininess from the ground seeds and a pleasant crumble when you bite into it.

Related Recipe: If you loved these protein-packed sunflower squares, you absolutely need to check out my Protein Rice Krispie Treats too – they’re even more addictive and perfect for satisfying those sweet cravings without the guilt!

Storing Your Sweet Treat

This dessert keeps well in the refrigerator for about a week if stored in an airtight container. The flavor actually improves after the first day as the ingredients have more time to meld together.

Top Tip: Let it sit at room temperature for about 10 minutes before serving – this softens it slightly and brings out more flavor.

Variations To Try

While this basic dessert with sunflower seeds recipe is delicious on its own, there are several ways to customize it:

• Add a teaspoon of vanilla extract to the syrup for a different flavor dimension
• Mix in some chopped dark chocolate after everything is combined for a marbled effect
• Sprinkle some sea salt on top before serving to enhance the sweet-salty contrast

More Protein-Packed Treats

Looking for other sweet treats that pack a protein punch? Here are two more of my popular protein-boosted desserts:

• Protein Lemon Squares – Bright, tangy, and packed with 7g of protein per slice! These are perfect for spring gatherings or whenever you need a citrus fix.
• Protein Rice Crispies – My most requested recipe! All the nostalgic crunch you love, but with 10g of protein per square. Great for post-workout or lunchboxes.