Sunflower seed flour makes a wonderful low carb, nut-free replacement for almond flour. It’s easy to make your own at home and save money! Great for those with nut allergies.
So I am about to do something I’ve never done before here on All Day I Dream About Food. I am about to post a recipe video. Or rather, a how-to video, because the “recipe” is ridiculously simple. I could easily have told you how to make your finely-ground sunflower seed flour in words and photos. And I am doing that too, as a matter of fact. But it was my first attempt at a video and it was too fun not to share. I won’t lie, though. The editing process was horrible because I’d never used video-editing software before. Now that I am over that first hump, I feel more prepared for the next time. So if you’re hoping to see more instructional low carb videos from me, you’re in luck. I hope to start making them on a regular basis.
See how finely ground this is?
Now, why choose sunflower seed flour for my first video? Well, for one thing, it’s straightforward subject matter and I could do the whole thing in a single take. But also because I’ve been wanting to show you this sweet, easy little method for homemade, nut-free low carb flour for a long time. I used to purchase Gerbs Sunflower Seed Meal on Amazon, but it’s on the pricy side and sometimes they don’t carry it. Whereas the seeds themselves are readily available and usually inexpensive. A 4-pack of Bob’s Red Mill sunflower seeds is only $11.39! Bob’s Red Mill Natural Raw Sunflower Seeds, 20-Ounce Packages (Pack of 4)
And then, when I made my favourite Rosemary Parmesan Chia Seed Crackers, I saw how easy it was to get a fine grind with my coffee grinder. But the trick was to get out the bigger seed pieces so all that remains is the finely ground flour. A little sifting in a sieve with relatively large holes solved that. You don’t want too fine a sieve mesh, because the flour won’t go through, but something with a bit of a more open weave works beautifully. Watch the video now!
So what do you do with all your newly ground sunflower seed flour? You get baking, of course! It makes a great allergen-free replacement for almond flour, and can subbed 1 for 1 in most recipes. I have several sunflower seed flour recipes already. And last Christmas, I took my Chocolate Pound Cake recipe and turned it into a low-carb, dairy-free, nut-free bundt cake for our family gathering (my sister is dairy-free). So now that you know how…what are you waiting for? More recipe ideas below!
Sunflower seed flour makes a low carb, nut-free replacement for almond flour. It's easy to make your own at home and save money! Great for those with nut allergies.
- Raw sunflower seeds (I used Bob's Red Mill)
- Coffee Grinder
- Open-mesh sieve the holes need to be big enough for the flour to fall through
- Medium Bowl
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Set an open mesh sieve over a medium bowl.
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Pour 1 cup of sunflower seeds into your coffee grinder and grind for 10 to 20 seconds. Don't grind too long, or you may end up with sunflower seed butter.
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Pour ground seeds into sieve and shake vigorously, then return remaining seed pieces back into coffee grinder. Repeat until almost all the sunflower seeds are finely ground.
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1 cup of seeds makes approximately 1 1/4 cups flour.
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Store in an airtight bag or container in the fridge or freezer.
Make 5 servings. Each serving has 2.44 g NET CARBS.
Food energy: 165kcal
Total fat: 14.55g
Calories from fat: 130
Cholesterol: --
Carbohydrate: 5.52g
Total dietary fiber: 3.08g
Protein: 4.61g
SUNFLOWER SEED FLOUR RECIPES
Rosemary Parmesan Chia Seed Crackers
Nut-Free Chocolate Blackout Cupcakes
Lin says
I love videos for recipes so thanks for your efforts!
allison says
Loved it!! I like the way you do it cause last time I got more of a “butter” using my big blender. I see now go smaller will be the way to go!
Dot says
Thank yOu. Great video. Would this be used the same way as regular white flour to cook with or bake. I can use this to bread chicken cutlets and in meatballs? If i were to bake a cake how would this be different in the recipe then white flour?
Sorry for all the questions.
Dot
Carolyn says
No, it definitely can’t be used to replace white flour 1 for 1. Check out my information on baking with almond flour (which will apply to sunflower seed flour as well). It can be used for breading and in meatballs, though. https://alldayidreamaboutfood.com/2013/02/low-carb-basics-baking-with-almond-flour.html If you are looking for cake recipes, look for a low carb cake recipe with almond flour and then you can use the sunflower seed flour in its place.
Kathy says
Interesting that in the paragraphs above,you say it can be substituted 1 to 1 in most recipes…..
Carolyn says
I think you are misunderstanding. This question was about replacing WHEAT flour. In the post itself, I talk about using sunflower seed flour to replace ALMOND flour.
victoria candiotti says
Very nice. Thank you for sharing.
Pam says
Great job, looking forward to more in the future.
Sarah G says
The video was awesome! I hope you do more for this visual learner!
Sarah G says
Oh yes, what coffee grinder do you use? And sieve too.
Carolyn says
It’s a Cuisinart one. I think it was $25 or so?
Sarah G says
Ok, will look for it. I have a sieve but I’m afraid the holes are really too big. I’ll try it though.
Carolyn @ Cabot says
Nice job with the video, looking forward to more!~Carolyn @ Cabot
Carolyn says
Thanks, Carolyn
Diana says
Great video! Since having a kidney stone last year, I was told not to eat almonds (or dark green leafy vegetables, sigh…) but sunflowers are acceptable. Thanks for showing how easy it is to make the flour!
Carolyn says
wonderful! Hope you find the sunflower flour useful.
DelicateFlowah says
I’m wondering how I’m going to spend all the money I save by not using almond flour as much. Thank you for the great video!
Jo says
I noticed you used a cup of seeds, how much flour did that produce? Thanks for the great video!
Carolyn says
It says in the recipe itself that it makes about 1 1/4 cups flour.
linda says
This was fun. Where did you get your sieve?
Carolyn says
I think it’s Bed, Bath & Beyond.
Cheri bithell says
Nice work. Thank you for making the effort to help people eat well.
Uchenna Umeh says
Gee thank you!!
Been looking for some low carb “flour” for making fufu!!!
Jennifer Schewe says
Have you tried to make fufu with it yet? My friend is looking for a low carb fufu substitute.
Lindsay says
How do you prevent things from turning green? I know that cooking the sunflower seeds activates the chlorophyll in the seeds. I have had my things turn very green. They taste fine but are unappetizing.
Carolyn says
You offset with a tbsp of acid…either lemon juice or apple cider vinegar. It’s more of a reaction between the baking powder and the sunflower seeds but the acid helps. If you happen to be making a chocolate something or other, you don’t need to worry about it because the dark colour covers the green.
Cici says
I mistakenly bought sesame flour instead of sunflower!! Amazon wants a ridiculous amount of money to return it, so I’m going to have to use it! Have you ever used it? Hoping I can sub as nut free replacement to almond flour. Thoughts?
Martine says
is there a difference if almond flour is substituted? Does it taste the same ?
Carolyn says
No, it doesn’t taste quite the same. Definitely a sunflower thing going on with the sunflower flour.
Beth says
Can a food processor be used for the sunflower flour? I don’t have a coffee grinder. But, what kind would you suggest if I did purchase a coffee grinder?
Carolyn says
You might not get it quite as fine in a food processor but if you try, add more than 1 cup seeds because a processor won’t be able to catch and grind a lesser amount. Try doing 2 to 3 cups.
B says
The seeds you linked are processed with peanuts and tree nuts. Have you seen any sunflower seeds that aren’t? I am going to look this week but I was just curious if you have used any other brands?
Carolyn says
Actually yes, the brand Gerbs is entirely allergen free and I used to use their sunflower seed flour but of course, we don’t have nut allergies in our house so it’s not an issue. https://amzn.to/2HCPoTl
Jennifer Ball says
Thank you for posting this. My daughter is allergic to all tree nuts so this looks like a great low carb alternative. Looking forward to trying this out.
Carolyn says
Just make sure to get sunflower seeds that aren’t processed on facilities that use nuts. I know a company called Gerbs sells entirely allergy free ones.
Lisa says
Are the seeds roasted or unroasted? Thanks!
Carolyn says
Unroasted, always. Otherwise they are over-cooked during baking.