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Spiced Sunflower Seeds

Spiced sunflower seeds are the perfect inexpensive homemade snack!

Packed with flavor, these maple roasted sunflower seeds are the perfect nut free snack idea for kids or adults!

Naturally gluten free, vegan and paleo, you are going to want to have a batch of these spiced sunflower seeds at all times!

White jar filled with spiced sunflower seeds.

Why this recipe works

  • Maple syrup, cinnamon, pumpkin spice and sunflower seeds make the best fall treat! This recipe is so easy to make, just stir and bake. And it’s ready in under 10 minutes!
  • Easily double or triple this recipe, the spiced sunflower seeds will last 1-2 weeks on the counter in a well-sealed jar! But I promise you, the likely won’t last that long!
  • Add to homemade trail mix, sprinkle in yogurt, oatmeal, or top your pancakes with these pumpkin spiced sunflower seeds! Or eat them by the handful, it’s your choice!
  • Spiced sunflower seeds are the perfect solution to your kids nut-free lunches and snacks! This recipe can be adjusted based on your kids preferences (no pumpkin spice, less cinnamon).
Hand pouring out a glass jar of spiced sunflower seeds.
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Ingredients

  • Shelled sunflower seeds
  • Maple syrup
  • Pumpkin spice
  • Cinnamon
  • Coconut oil (or avocado oil)
  • Salt

Instructions

Preheat the oven to 400F.

In a large bowl, add the sunflower seed,  maple syrup, pumpkin spice, cinnamon, coconut oil (or avocado oil) and salt. Stir well to combine.

Collage: How to make pumpkin spice sunflower seeds

Add parchment paper, a silicone liner or foil to a pan for easy clean up. Spray with non-stick spray (I love avocado oil or coconut oil).

Add the spiced sunflower seeds and spread out the seeds out into a single layer.

Spiced sunflower seeds being spread on a baking sheet.

Bake at 400F for 5 minutes.

Remove from the oven and allow to cool down at least 5-10 minutes before enjoying! You may notice the sunflower seeds will stick together as the maple syrup cools, just crumble them with your hand to break them apart.

Cluster of spiced pumpkin seeds.

What you need to make this recipe

Top tips

  • If you want these pumpkin pie spiced sunflower seeds to be sweet, increase the maple syrup to 2 tablespoons. 
  • Be sure to let these rest a few minutes before enjoying (they will burn your mouth right out of the oven). 
  • Change the flavor by using different spices. You can easily make these savory instead of sweet. 

FAQs

What kind of sunflower seeds to use in this recipe?

This recipe calls for roasted shelled sunflower seeds. Sunflower seeds are very inexpensive (I get mine at Trader Joe’s for $1.99 per pound) but can also be bought in bulk bins (in stores like Sprouts, Whole Foods, Earth Fare, etc).

If you can only find raw shelled sunflower seeds, that’s ok! Check out the tips below on how to roast your own raw shelled sunflower seeds.

Glass jar of spiced sunflower seeds spilling on the ground.

How to roast raw sunflower seeds (shelled)

  • Preheat the oven to 325F.
  • Add the sunflower seeds to a rimmed baking sheet.
  • Spread the sunflower seeds out into a single layer and bake in the oven at 325F for 10 minutes.
  • After 10 minutes, check the seeds to see if they have started to brown.
  • Continue to cook for 3-5 more minutes staying very close to the oven and using your nose to detect if the seeds start to smell done.

Benefits of eating sunflower seeds

Sunflower seeds are a great source of Vitamin E and are full of magnesium and copper!

Vitamin E protects cells against free radicals, and can help use make red blood cells which bring oxygen to your tissues and organs!

Sunflower seeds are also a great source of healthy fats and are a good source of protein as well! 

Pumpkin spice sunflower seeds spread out on a baking sheet.

How to enjoy

  • Add them to your own homemade trail mix! Mix with chocolate chips, nuts, cereal or any of your favorite trail mix items!
  • Sprinkle them on yogurt or smoothies
  • Top sweet potato breakfast bowls for texture and crunch
  • Add to pancakes or waffles for crunch
  • Eat them straight out of the jar!

Other spices to add

You could make these spiced sunflower seeds savory as well! Just omit the maple syrup, cinnamon and pumpkin pie spice. Instead you can use:

Glass jar filled with pumpkin spice sunflower seeds.

Substitutions

  • Sunflower seeds: you could use pumpkin seeds, pecans or cashews (roast them the same way indicated above if raw).
  • Maple syrup: if you don’t have maple syrup on hand, you could use date syrup, brown rice syrup or honey.
  • Coconut oil: use avocado oil or even olive oil in a pinch. 
  • Pumpkin  pie spice: simply double the cinnamon or use 3/4 tsp. cinnamon, 1/8 tsp ground ginger, 1/8 tsp nutmeg and small pinch cloves.

If you love this recipe, you should try

★ Did you make this recipe? Please give it a star rating below!
White jar filled with spiced sunflower seeds.

Pumpkin Spice Maple Sunflower Seeds

Pumpkin Spice Sunflower Seeds are the perfect fall snack! Easy to make and you can easily double or triple the recipe to have some on hand all season long. This recipe is budget friendly, allergy friendly and naturally vegan and gluten free.
5 from 2 votes
Print Pin Save Rate
Course: Dessert, Snack
Cuisine: American
Keyword: maple pumpkin pie spice sunflower seeds, pumpkin spice sunflower seeds, spiced sunflower seeds
Prep Time: 5 mins
Cook Time: 5 mins
Total Time: 10 mins
Servings: 8

Guided Recipe Video

Ingredients

Instructions

  • Preheat oven to 400 F.
  • In a bowl, combine the maple syrup, pumpkin spice, ground cinnamon, melted coconut oil and pinch of salt. .
  • Add 1 cup of sunflower seeds and stir well.
  • Place foil on the baking sheet and spray lightly with coconut oil.
  • Add the sunflower seeds and spread out into a thin layer.
  • Bake for 5 minutes.
  • Allow to cool completely before enjoying!

Notes

Top tips:
  • If you want these pumpkin pie spiced sunflower seeds to be sweet, increase the maple syrup to 2 tablespoons. 
  • Be sure to let these rest a few minutes before enjoying (they will burn your mouth right out of the oven). 
  • Change the flavor by using different spices. You can easily make these savory instead of sweet. 
How to roast raw sunflower seeds (shelled)
  • Preheat the oven to 325F.
  • Add the sunflower seeds to a rimmed baking sheet.
  • Spread the sunflower seeds out into a single layer and bake in the oven at 325F for 10 minutes.
  • After 10 minutes, check the seeds to see if they have started to brown.
  • Continue to cook for 3-5 more minutes staying very close to the oven and using your nose to detect if the seeds start to smell done.
Substitutions:
Coconut oil: use avocado oil or even olive oil in a pinch. 
Pumpkin  pie spice: simply double the cinnamon or use 3/4 tsp. cinnamon, 1/8 tsp ground ginger, 1/8 tsp nutmeg and small pinch cloves.
See how I calculate food cost.

Nutrition Information

Nutrition Facts
Amount per Serving
Calories
113
Fat
 
9
g
Carbohydrates
 
5
g
Fiber
 
1
g
Sugar
 
1
g
Protein
 
3
g
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
DID YOU LOVE THIS RECIPE?Let others know by rating and leaving a comment below!

Update Notes: This recipe was originally posted in October of 2015, but was published again in October 2019 to include step by step directions, recipe notes and new photos.

Recipe Rating




Deborah Davis

Monday 19th of October 2015

Like many of us, I adore healthy snack recipes, especially when they taste good and are good for you, so I am delighted that your shared pumpkin spice maple sunflower seeds with us at the Healthy Happy Green and Natural Party Blog Hop. I am so happy that you are partying with us! I'm pinning and sharing.

easypeasylifematters

Wednesday 14th of October 2015

Mmmmm! These sound delicious! Just perfect for Fall! :)

Sarah

Wednesday 14th of October 2015

What a great idea to switch up out sweet and spicy pumpkin seeds!

Deborah Davis

Tuesday 13th of October 2015

Yum! What a great snack! Thank you for sharing healthy and delicous your pumpkin spice maple roasted sunflower seeds on the Healthy Happy Green and Natural Party Blog Hop. I'm pinning and sharing.

Cassie

Sunday 11th of October 2015

These seeds will indeed become my new favorite snack!