Ketogenic Diet Recipes And Tips

Sunflower Seed Flour: A Nut-Free Different for Your Keto Weight-reduction plan

Nut flours are the mainstay of keto baking. However what if you happen to’re allergic to nuts?

Or perhaps you want to have extra choices accessible for flour options on the keto weight-reduction plan.

In that case, sunflower seed flour is one thing you need to positively take into account.

Constituted of seeds, you could possibly take pleasure in sunflower seed flour if you happen to’re allergic to tree nuts. Sunflower seeds are additionally simpler to course of into flour utilizing easy strategies.

To not point out that sunflower seed flour is less expensive than, say, almond flour.

Would you like to have more options available for flour alternatives on the keto diet? Sunflower seed flour is something you should consider.

What Is Sunflower Seed Flour?

For those who want clarification: sunflower seed flour is a culinary ingredient made by finely grinding sunflower seeds. Yow will discover it bought in well being meals shops or on Amazon, and you may simply make it at residence with a espresso grinder or meals processor.

Sunflower seed flour has a light, nutty aroma and high quality powder texture. It’s a nice substitute for normal grain flours in addition to nut flours in most recipes.

Though, you’ll in all probability want to mix it with different elements to attain the specified texture. It’s typically mixed with coconut flour, psyllium husk, and glucomannan in keto recipes because of this.

This nut-free different can also be extra inexpensive in comparison with most nut flours. This may be particularly necessary if you happen to do numerous keto baking and discover that you just’re going by way of your stash of nut flours like loopy.

It’s additionally thought of a viable different for individuals with tree nut and legume allergic reactions. Nevertheless, it will be greatest if you happen to nonetheless had been cautious as cross-reactivity is a factor. Research have discovered that individuals with peanut allergic reactions can typically be allergic to seeds as properly [1]. Then there’s additionally a danger of cross-contamination throughout processing.

Is Sunflower Seed Flour Wholesome?

That is determined by who you’re asking.

Some will argue it’s probably not wholesome on account of its comparatively excessive ranges of omega-6 fatty acids. Nearly half of the fats present in sunflower seeds is omega-6 fat [2]. These fat are important to human well being, however analysis reveals that we’re consuming an excessive amount of of those fat which are pro-inflammatory [3].

Nevertheless, sunflower seeds are additionally a supply of plant protein, fiber, vitamin E, thiamin, vitamin B6, magnesium, potassium, and lots of different important vitamins. We will’t overlook their worth as nutritious meals simply because they’re comparatively excessive in important however pro-inflammatory fats.

You’ll be able to counteract this drawback by including extra omega-3 fatty acids to your keto weight-reduction plan. Nice sources embrace chia seeds, flaxseed meal, fish, walnuts, and olive oil. Omega-3 fat are anti-inflammatory, and analysis reveals {that a} wholesome ratio of omega-6 to omega-3 is extra necessary than making an attempt to keep away from omega-6 fat altogether [4].

Would you like to have more options available for flour alternatives on the keto diet? Sunflower seed flour is something you should consider.

Sunflower Seed Flour on Keto

Sunflower seed flour could be a nice grain- and nut-free different for keto eaters. To grasp why that’s the case, try sunflower seed flour diet reality:

Sunflower seed flour (1oz/28g serving):

173 energy | 16g fats | 3g internet carbs | 5g protein

As you possibly can see, a serving of this flour has solely 3g internet carbs. That is fairly first rate, particularly in comparison with high-carb flours.

Sunflower seed flour can assist you lower your expenses in your keto weight-reduction plan. You should utilize it instead of almond flour in some recipes, complete or partly.

It will also be a terrific choice if you happen to endure from nut allergic reactions however would like to make keto-friendly baked desserts (who wouldn’t?).

Sunflower Seed Flour vs. Sunflower Seed Meal

Generally, individuals confuse sunflower seed flour with sunflower seed meal. The previous is just floor sunflowers, whereas the latter is a by-product of sunflower oil manufacturing. In different phrases, sunflower seed meal is defatted sunflower seeds floor right into a powder. Most sunflower seed meal is used as livestock feed on account of its excessive protein content material.

Nevertheless, the phrases appear to be used interchangeably, and it’s comprehensible why. When nuts and seeds are floor complete, the top product is normally known as meal (e.g., flaxseed meal, almond meal, and so on.) However after they’re floor of their defatted or extra processed kind, it’s known as flour (e.g., almond flour comprised of blanched almonds).

Methods to Make Sunflower Seed Flour?

To avoid wasting your self the difficulty of searching for this rare-to-find flour in shops, right here’s how one can make this keto-friendly seed flour at residence. You’ll want uncooked sunflower seeds, a espresso grinder or meals processor, and a fine-mesh sieve.

  • Step 1: Place the seeds into your espresso grinder or processor.
  • Step 2: Grind for 10-20 seconds or till tiny bits kind.
  • Step 3: Pour the bottom seeds into your fine-mesh sieve positioned over a bowl. Shake just a few occasions to assist the high quality bits fall by way of.
  • Step 4: Return any bigger bits left within the sieve to your machine and grind once more for five or so seconds.
  • Step 5: Retailer in an air-tight container within the fridge for as much as a month.

Be sure you don’t overprocess the seeds, as you’ll find yourself with sunflower seed butter, aka sunbutter.


Sunbutter doesn’t even want the “keto” prefix in its identify. It’s an superior alternative if you happen to or your family members occur to have a nut allergy.


Sunbutter doesn’t even need the “keto” prefix in its name. It’s an awesome choice if you or your loved ones happen to have a nut allergy.


For those who’re searching for keto-friendly, gluten-free, and nut-free options to make your keto baked items, then sunflower seed flour is unquestionably price contemplating.

It’s low in carbs, excessive in fats, and performs properly in lots of recipes. You’ll have to mix it with different low-carb flours, although, to get the consistency you want. Combining it with different elements additionally helps steadiness out the omega-6 to the omega-3 fatty acid ratio in lots of recipes.

You’ll be able to both purchase it in shops or on-line or make it at residence just by fastidiously grinding the seeds right into a high quality powder. When you get your palms on it, make sure that to retailer it properly in an hermetic container in a fridge,


  1. Bublin M, Breiteneder H. Cross-reactivity of peanut allergens. Curr Allergy Bronchial asthma Rep. 2014;14(4):426. doi:10.1007/s11882-014-0426-8
  2. Vitamin Information web site. Seeds, sunflower seed kernels, dried. Accessed Aug 2021.
  3. Innes JK, Calder PC. Omega-6 fatty acids and irritation. Prostaglandins Leukot Essent Fatty Acids. 2018;132:41-48. doi:10.1016/j.plefa.2018.03.004
  4. Simopoulos AP. The significance of the ratio of omega-6/omega-3 important fatty acids. Biomed Pharmacother. 2002;56(8):365-379. doi:10.1016/s0753-3322(02)00253-6

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