Name: No-Nut Butter
Cook time: 15 min
Total time: 15 min
Ingredients: 1.25 cups unsalted sunflower seeds; 0.25 cup ground flaxseed, preferably golden; 2 tablespoons sesame seeds; 0.25 cup sunflower or canola oil; 1 tablespoon honey; 0.25 teaspoon salt

No-Nut Butter

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If you have a nut allergy or need to pack nut-free lunches, try this easy recipe for homemade no-nut butter. For the best flavor, don't skip toasting the seeds.

EatingWell Test Kitchen

Updated on August 16, 2019

Cook Time:

15 mins

Total Time:

15 mins

Servings:

Yield:

1 to 8 cup servings

Nutrition Profile:

Dairy-Free Gluten-Free High Fiber Low Added Sugars Low Carbohydrate Low Sodium Nut-Free Vegetarian

Jump to Nutrition Facts

Ingredients

1 ¼ cups unsalted sunflower seeds
¼ cup ground flaxseed, preferably golden
2 tablespoons sesame seeds
¼ cup sunflower or canola oil
1 tablespoon honey
¼ teaspoon salt

Directions

Preheat oven to 350 degrees F.
Spread sunflower seeds, ground flaxseed and sesame seeds in a shallow baking dish. Bake, stirring once or twice, until fragrant, 8 to 10 minutes. Transfer to a food processor; add oil, honey and salt. Process, stopping to scrape down the sides (and give your food processor a little rest) as needed, until smooth and creamy, at least 5 minutes and up to 10 minutes.

Tips

Make Ahead Tip: Store airtight at room temperature for up to 1 month.

Nutrition Facts (per serving)

219	Calories
20g	Fat
9g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 2 tablespoons
Calories 219
% Daily Value *
Total Carbohydrate 9g	3%
Dietary Fiber 4g	13%
Total Sugars 3g
Added Sugars 2g	4%
Protein 5g	10%
Total Fat 20g	25%
Saturated Fat 2g	11%
Vitamin A 2IU	0%
Vitamin C 0mg	0%
Folate 53mcg	13%
Sodium 75mg	3%
Calcium 47mg	4%
Iron 1mg	7%
Magnesium 50mg	12%
Potassium 215mg	5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.