Healthy SunButter Recipes | Nut Free Recipes
These healthy SunButter Recipes are some of my favorite recipes that I’ve ever developed because it’s personal. Living with food allergies is difficult, but being able to re-create favorite dishes and desserts – 100% nut free recipes – makes it a lot easier! I hope you love these recipes made with SunButter as much as I do!
100% Peanut Free Recipes, Tree Nut Free Recipes, Sesame-Free Recipes
Disclaimer: I work with SunButter to develop many recipes, but this post is not sponsored. Thank you for always supporting the brands that make the Chelsey Amer Nutrition blog possible!
Sunflower seed butter, or SunButter, is a nut-free spread made from sunflower seeds. Of course you can make your own sunflower seed butter. But sometimes it’s just easier to buy it premade and get cooking.
Health Benefits of SunButter
Sunflower seed butter or SunButter is full of health benefits!
First and foremost, it uses less water to produce than other nut butters so it’s not just healthy for you, but also the environment.
Second, sunflower seeds are full of vitamins and minerals.
Two tablespoons of SunButter contains:
- 18 grams of (mostly) healthy fats
- 3 grams of fiber – a totally under-rated source of fiber!
- 7 grams of plant-powered protein
- 50% DV vitamin E
- 30% DV magnesium
- 10% daily value (DV) of iron
- 2% DV calcium – every little bit of non-dairy calcium can help if you may be allergic to dairy too!
- 4% DV potassium
- and more!
SunButter contains more vitamin E and fiber than almond butter or peanut butter, so it’s a great spread to use, even if you don’t have tree nut allergies or peanut allergies.
Make Your Own SunButter
While I tend to be “lazy” when it comes to SunButter and buy it, you can also DIY! I have several SunButter recipes on the blog too over the years…
Sugar Free Oil Free SunButter
Chocolate SunButter aka Nut free “Nutella”
Maple Cinnamon SunButter
Uses for SunButter
The uses for SunButter are extremely versatile… and quite similar to the myriad of uses of almond butter and peanut butter.
You can use SunButter in:
- Healthy desserts with SunButter
- Savory dishes
- Spread on top of toast
- Paired with fruit for a healthy snack idea
- Drizzled on top of your oatmeal bowl
- A spoon… with a few mini chocolate chips = hits the spot!
But if you’re looking for more “formal” recipes with SunButter… I gotchu covered.
As I’m writing this in July 2020, I currently have over 30 SunButter recipes on the C.A.N. blog. WOWZA! Here are my favorites…
Healthy SunButter Recipes
OK, so perhaps not all of these SunButter Recipes are “healthy,” but they all have some sort of healthier spin… even if it’s for your mental health!
All of the recipes listed below are 100% tree nut-free, peanut-free, and sesame-free recipes.
Sweet SunButter Recipes
Candy-like SunButter Recipes
Sunflower Seed Butter Cups (Egg Free, Dairy Free, Soy Free)
Crispy Sunflower Seed Butter Cups (Egg Free, Dairy Free, Soy Free)
Chocolate Pumpkin Sunflower Seed Butter Cups (Egg Free, Dairy Free, Soy Free)
Healthy SunButter Freezer Fudge (Egg Free, Dairy Free, Soy Free)
Nut Free Toffee Bark *my favorite!!* (Egg Free, Soy Free)
Nut Free Pumpkin Truffles (Egg Free, Dairy Free, Soy Free)
Chocolate Popcorn Bars (Egg Free, Soy Free)
Nut Free Healthy Snickers Bars (Egg Free, Dairy Free, Soy Free)
Cookies and Cakes Made with SunButter
Flourless SunButter Cookies (Dairy Free, Soy Free)
Coconut Flour SunButter Cookies (Dairy Free, Soy Free)
Gluten Free Chocolate Cupcakes with SunButter Frosting
Vegan Black Bean Brownies (Egg Free, Dairy Free, Soy Free)
Other Sweet Treats Made with SunButter
Chocolate SunButter Hummus / Brownie Dip (Egg Free, Dairy Free, Soy Free)
SunButter Banana “Nice” Cream (Egg Free, Dairy Free, Soy Free)
SunButter Rice Krispy Treats (Dairy Free option, Egg Free)
Chocolate-Covered SunButter Banana Popsicles (Egg Free, Dairy Free, Soy Free)
Healthy Pumpkin Cookie Dough Dip (Egg Free, Dairy Free, Soy Free)
Healthy Cookie Dough Dip (Egg Free, Dairy Free, Soy Free)
SunButter Recipes for Breakfast
SunButter and Jelly Overnight Oats (Egg Free, Dairy Free, Soy Free)
Vegan Chocolate Chip Baked Oatmeal (Egg Free, Dairy Free, Soy Free)
Nut Free Green Smoothie (Egg Free, Dairy Free, Soy Free)
Green Protein Breakfast Muffins (Dairy Free, Soy Free)
Sweet Potato Toast (Egg Free, Dairy Free, Soy Free)
SunButter Recipes for Snacks
Chocolate-Covered SunButter Banana Popsicles (Egg Free, Dairy Free, Soy Free)
SunButter Oatmeal Bites (Egg Free, Dairy Free, Soy Free)
Chocolate SunButter Hummus / Brownie Dip (Egg Free, Dairy Free, Soy Free)
SunButter Frozen Yogurt Bark (Egg Free, Dairy Free option, Soy Free)
Nut Free Energy Bars (Egg Free, Dairy Free, Soy Free)
Healthy Pumpkin Cookie Dough Dip (Egg Free, Dairy Free, Soy Free)
No Bake Oatmeal Bars (Egg Free, Dairy Free, Soy Free)
Savory SunButter Recipes
Sunflower Seed Butter Veggie Stir Fry (Egg Free, Dairy Free, Soy Free)
Easy Summer Rolls with SunButter Dipping Sauce (Egg Free, Dairy Free, Soy Free)
Crispy SunButter Brussels Sprouts (Egg Free, Dairy Free, Soy Free)
Spicy Shrimp Skewers with SunButter Sauce (Egg Free, Dairy Free, Soy Free)
SunButter, Banana, Avocado Sandwich (Egg Free, Dairy Free, Soy Free)
Nut Free Cold Noodles (Egg Free, Dairy Free, Soy Free)
Sesame-Free White Bean Hummus (Egg Free, Dairy Free, Soy Free)
Sunflower Seed Butter Sauce Drenched Carrot Noodles with Black Bean ‘Meatballs’ (Egg Free, Dairy Free)
Mango, Cucumber and Zucchini Summer Rolls with Sunflower Seed Butter Dipping Sauce (Egg Free, Dairy Free)
Which healthy SunButter Recipe will you make first?
XO