Silky smooth and richly chocolatey, this chocolate sunflower seed butter contains no refined sugar, making it ideal for breakfast, a snack, or even a healthier dessert. It’s free of the top eight food allergens, so it’s a perfect nut-free* alternative to Nutella.
I have so many things to share I hardly know where to begin.
1. School’s out for summer! (Well, except for one summer class, but we’ll ignore that.)
2. BBQ season is almost here!
3. CHOCOLATE.
4. Seriously — CHOCOLATE!
5. It’s Recipe Redux time!
This is only my third month participating in Recipe Redux, and it’s already inspiring. Each month a theme prompts health-minded bloggers to share recipes that fit the prompt. This month’s theme is one of my favorites: DIY Kitchen Essentials.
“What favorite kitchen staples do you now make from scratch that you used to buy? Show us your best DIY recipe for keeping cupboards, fridge, or freezer stocked with healthy basics.”
If you’ve followed this blog for a while, you might remember my short-lived New Year’s resolution to make more basics at home instead of buying them. Here are some staples I now prepare myself:
1. Homemade sunflower seed butter — a no-added-sugar base that lives in my fridge and serves as the foundation for this chocolate recipe.
2. Homemade Italian breadcrumbs — a pantry essential that saves money and adds great texture to recipes like eggplant balls and veggie burgers.
3. Nut-free Lara bar copycats — snack bars are expensive and often made in facilities that handle tree nuts and peanuts, so making your own is a safer, cheaper option for those managing food allergies.
4. Seed crackers — a protein-packed, crunchy alternative to store-bought snacks that I try to keep on hand.
My commitment to DIY essentials took a backseat during grad school, but now that I have a break, I’m diving back in.
Being nut- and peanut-free makes DIY a necessity rather than a hobby. Food allergies are frustrating, but they also spark creativity in the kitchen. If I’d grown up with hazelnut chocolate spread, I might never have experimented with this version—but I’m glad I did.
This sunflower seed butter is actually nutritious. It provides protein, healthy fats, and antioxidants, so you can feel comfortable serving it at breakfast. Unlike many commercial chocolate spreads loaded with sugar, this version uses whole-food sweeteners and minimal added sugar.
This recipe is allergy-friendly and great for Food Allergy Action Month. It’s:
- Tree nut free*
- Peanut free
- Dairy free
- Egg free
- Grain free
- Gluten free
- Refined sugar free
- Vegan
- Paleo
…and absolutely delicious.
The recipe is simple but requires a little patience. After dry-toasting sunflower seeds, you’ll process them until they form a butter. This time I used coconut oil for added texture and a varied nutrient profile, but any neutral plant oil will work. Coconut oil adds no noticeable coconut flavor when used in this small amount. If you have a coconut allergy or sensitivity, substitute sunflower oil instead.
Although this recipe is refined sugar–free thanks to dates, I included a small amount of dark chocolate chips to intensify the chocolate flavor. You can substitute cacao nibs or increase the cocoa powder for a less-sweet, more raw profile. Use unsweetened cocoa powder for the best results.
I usually add ingredients in stages to avoid overworking a small food processor, but you can combine everything at once in a larger machine if you prefer. Processing time yields the creamy texture, so be patient and resist the urge to add extra oil just to speed things up.
- 1 cup sunflower seeds
- 3 medjool dates, chopped (soak in water 10 minutes if not soft)
- 1 ½ tablespoons coconut oil*, divided
- ½ teaspoon vanilla extract or ½ of a vanilla bean
- ½ teaspoon sea salt
- 1 tablespoon unsweetened cocoa powder
- 1 ½ tablespoons dark chocolate chips (I used Enjoy Life)
- *The FDA considers coconut a tree nut. If you are allergic, substitute sunflower oil.
- Preheat oven to 325ºF and dry roast sunflower seeds for about 4 minutes.
- Transfer seeds immediately to a food processor and process for about 3 minutes until a gritty texture forms.
- Add chopped dates, half the coconut oil, vanilla, and salt. Continue processing until the mixture begins to turn creamy. Stop and scrape down the sides as needed, adding more coconut oil to thin if necessary.
- Microwave chocolate chips for about 30 seconds to soften so they incorporate easily.
- Add cocoa powder and melted chocolate chips to the processor. Continue processing until the desired creamy consistency is reached. Be patient — the butter will become smooth with continued processing. Avoid adding excess oil just to speed up the process.
- Store in a covered glass jar or airtight container at room temperature or in the refrigerator. If refrigerated, let come to room temperature before serving. Enjoy!
Now seriously — who doesn’t want a bite of that?
What DIY kitchen essential do you always keep on hand?
XO