No-Nut Butter


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.

Cook Time:
15 mins
Total Time:
15 mins
1 to 8 cup servings


  • 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


  1. Preheat oven to 350 degrees F.

  2. 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.


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.

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