How to Eat Sunflower Seeds the Right Way

For many people, sunflower seeds spark thoughts of snacking at baseball games and picnics—and they are equally as fun and delicious to eat at home. Beyond snacking, the tiny teardrop-shaped seeds are a versatile ingredient that can be used to add texture and flavor to dishes, whether you’re making a dessert or an entrée. Ahead, we spoke to experts about all things sunflower seeds, from how to shell them to tips for buying, preparing, and enjoying these crunchy kernels.

Shopping for Sunflower Seeds

Unshelled: When sunflower seeds are sold in their shells, they’re known as unshelled or shell-on seeds. Technically, it’s possible to eat some of these shells and live to tell the tale—but it’s not recommended. The shells of sunflower seeds should be removed before eating the kernels, says Nathan Lyon, chef, cookbook author, and host of A Lyon in the Kitchen on Discovery Health.

If you plan to snack on sunflower seeds and don’t mind removing the shells, the unshelled variety might be a good choice. But if you’d like to use them in a recipe, buying shelled sunflower seeds is the way to go, as shelling many seeds is time-consuming.

Shelled: Sunflower seeds sold without shells are known as shelled or hulled sunflower seeds, or simply sunflower kernels. “Shelled sunflower seeds are great if you [want to] incorporate them into recipes [and] skip the headache of removing the shells,” says Maya Brown, chef instructor at Auguste Escoffier School of Culinary Arts.

There are several varieties of shelled sunflower seeds:

• Raw vs. Roasted: Shelled sunflower seeds are available raw or roasted. The roasting process enhances the nutty flavor and crunchy texture of the seeds. But if you want to roast and season them yourself, it’s best to start with raw seeds, says Brown.
• Salted vs. Unsalted: When sunflower seeds are roasted, they can be prepared with or without salt, just like nuts. The salt complements the nutty flavor of the seeds, resulting in a tasty snack. However, pre-salted seeds tend to be very high in sodium, notes Lyon—so if you’re concerned about your sodium intake, choose the unsalted kind and salt them yourself. “This is advantageous because you [can add] salt to your preference,” says Lyon.

How to Eat Sunflower Seeds

Sunflower seeds can be enjoyed like many other seeds and nuts. Here are just a few delicious ways to eat them.

• Baked in granola: The flavor and texture of sunflower seeds will be right at home in homemade granola.
• As a topping for oatmeal and other breakfast cereals: Toasted salted sunflower seeds are delicious on oatmeal, muesli, or cereal, especially when paired with fresh or dried fruits. “The nutty, salty note is a fun contrast to the sweetness of the fruit and adds wonderful crunchy texture,” says Lyon.
• On top of avocado toast and sandwiches: The nutty crunch goes a long way with creamy avocado.
• As a sweet treat: Add to nut and seed brittle for a sweet and salty snack.
• Tossed in salads: Sunflower seeds will add textural interest to salads, whether cold or warm.
• With soup: Try garnishing butternut squash soup with roasted sunflower seeds for a delicious surprise.
• Blended into smoothies: Thanks to the nutty flavors of sunflower seeds, they work beautifully in smoothies. Try blending them with ingredients that pair well with nuts, such as chocolate, bananas, oats, and coconut milk.
• As a peanut butter alternative: Sunflower seeds make a delicious swap for peanuts.
• Used in pesto: When making homemade pesto, sunflower seeds can be an affordable alternative to pine nuts.
• As a coating for protein: Crushed sunflower seeds, whether on their own or mixed with breadcrumbs, make for a tasty coating for protein. Try it with salmon, chicken, or tofu.
• Mixed into baked goods: Sunflower seeds are a great choice for using in breads and other baked goods.
• Sprinkled on ice cream: If you enjoy the sweet and salty flavors, top your next bowl of ice cream with toasted and salted sunflower seeds. They’re especially tasty with chocolate ice cream, as recommended by Brown.

How to Shell Sunflower Seeds

There are several ways to shell sunflower seeds at home. The best method depends on how much time (and effort) you’d like to spend removing the shells.

With Your Teeth

“A classic way to shell sunflower seeds is with your teeth,” shares Christiane Matey, MSHS, RDN, LDN, ABAAHP, chef, dietitian, and founder of Mint Nutrition. (Note that not all dentists might agree with this method; be sure to check with yours before proceeding.)

1. Put a shell-on sunflower seed in your mouth.
2. Using your teeth, gently apply pressure to the hull and crack it. This will allow the kernel to slide out.
3. Spit out the shell and eat the kernel.

With a Rolling Pin

If you’d like to protect your teeth or want to shell multiple sunflower seeds at once, use a rolling pin. Follow these steps, as provided by Matey:

1. Place a paper towel or clean kitchen towel on a flat surface. Place the seeds on top.
2. Run a rolling pin over the seeds, applying gentle pressure to crack them open.
3. You can also fold over the towel and gently bang the seeds with the rolling pin. This will crack them open.

If you don’t have a rolling pin, you can use a meat mallet or hard-bottomed pot to bang the seeds, as suggested by Matey and Brown.

In the Oven

“Roasting the seeds is a great way to add flavor and remove the shells,” says Matey. Follow these steps, as provided by Lyon:

1. Place raw sunflower seeds in a bowl.
2. Drizzle olive oil on the seeds, then toss until fully coated.
3. Season to taste with salt. Add other spices for additional flavor, such as cayenne pepper, chipotle powder, paprika, or dried herbs if you like.
4. Spread the seeds on a parchment-lined baking sheet.
5. Bake at 325°F for 8 to 10 minutes, stirring once halfway through, until lightly toasted.

In Water

According to Brown, soaking the seeds in water for one or two hours can soften the shells, making them easy to remove. After soaking the seeds, you can gently squeeze the shells to remove the seeds. This method can be time-consuming, especially if you’re preparing many seeds at once.

How to Store Sunflower Seeds

“The best place to store sunflower seeds is in a clean, airtight container in a cool, dry, and dark place,” says Brown. A pantry or cupboard away from kitchen appliances is an ideal location.

When stored correctly, raw sunflower seeds will last about two to three months at room temperature, says Brown. Roasted, salted seeds will last for about one year. If kept in the refrigerator, the shelf life will be slightly longer.

Signs of Spoiled Sunflower Seeds

The first sign of spoiled sunflower seeds is a bad smell, says Brown. An odor that is rancid, sour, or intense indicates that the fats are deteriorating and unsafe to consume, she adds. If you’re unable to immediately detect a smell, shake the seeds first, suggests Matey. This will help release any bad odors, if present. You can also taste the seeds to see if they have any bitter notes and flavors, shares Matey. “If they’re sour or bitter, then you know they’re not good to keep,” she says.

As for visual cues? “As the seeds grow older, they may [develop] a blueish-gray tint that indicates the seeds have gone bad,” notes Brown. Additionally, any visible mold is a sign you should toss them, says Matey.