Happy Spring! I thought it would be fun to share a recipe today for a sweet little something to add a burst of flavor to everyday foods because, well—new season! Sun! Finally. Hence, a recipe with sunflower seeds. See what I did there?

Anyway. As someone who can’t have most nuts, I’m always bummed when an otherwise lovely-sounding dish has candied walnuts or pecans, and it’s, like, “Do I deal with being That Allergy Person and ask if they can be left off or just order something else?” Or worse, it’s a professional event or a friend’s party, and everything was made with love and/or the best of intentions, but it happens to also be a little bit deadly to some of the attendees. I’ve become an expert at sussing out whether a meal will be served or if I should make sure to eat before. I’ve also learned to be upfront about my allergy, even if it’s madly uncomfortable.

These candied sunflower seeds are my answer to this dilemma. You can serve them at a party in a pretty little dish, or use as a topping for hot or cold cereal, yogurt, salad, or mixed in with granola. Enjoy!

Candied Sunflower Seeds

Candied Sunflower Seeds


  • 1 tablespoon egg white
  • ¼ cup brown sugar
  • dash of sea salt
  • ½ teaspoon cinnamon
  • ¼ teaspoon vanilla extract
  • 2 cups raw, shelled sunflower seeds


  1. Preheat oven to 300 degrees F.
  2. Whisk together egg white and brown sugar in a small bowl. Add sea salt, cinnamon, and vanilla.
  3. Pour egg white mixture over sunflower seeds. Toss well to coat.
  4. Spread on a baking sheet lined with parchment paper. Bake 10 minutes and remove to stir. Bake another 5-10 minutes or until seeds are crisp but not burned.
  5. Store in the fridge in an airtight container.

Do you have any allergies? What alternatives have you come up with? 

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