Honey Roasted Sunflower Seeds

Diet Tags

Gluten-Free, Dairy-Free, Vegetarian, Pescatarian

Even the slightest presence of oxidative stress in urine can indicate an imbalance within the body’s antioxidant defense system.

This, in turn, may lead to cellular damage and various health complications.

It’s crucial to incorporate antioxidant-rich foods into your diet to combat oxidative stress and promote urinary tract health.

One easy and delicious way to do this is by roasting nuts and seeds, which helps concentrate the antioxidants in these nutritious foods.

Our Honey Roasted Sunflower Seeds recipe is a delightful blend of sunflower seeds, honey, and salt, providing a satisfyingly crunchy snack with trace oxidative stress-fighting benefits.

Recipe Benefits

  • Sunflower seeds are not just a tasty snack. They’re a nutritional powerhouse. They contain vitamin E, antioxidants like selenium, and phenolic compounds that protect cells from oxidative damage and support urinary tract health. Additionally, sunflower seeds are rich in essential nutrients such as magnesium, potassium, and fiber, contributing to overall well-being.
  • Honey is a natural sweetener, but did you know it also has significant antioxidant properties? Its flavonoids and phenolic acids reduce oxidative stress and inflammation in your body, benefiting urinary tract health and preventing infections.
  • Canola oil is another excellent source of healthy fats that can benefit your health. It contains monounsaturated fats and omega-3 fatty acids, which have antioxidant and anti-inflammatory properties that can help reduce oxidative stress, support heart health, and promote overall well-being. Moreover, canola oil makes a perfect coating for roasted sunflower seeds, enhancing their flavor and texture.


Ingredients for 4 servings:

  • 2 cups raw sunflower seeds
  • 3 tbsp honey
  • 2 tablespoon canola oil
  • ½ teaspoon salt


  1. To begin with, kindly preheat your oven to 160°C and prepare a large baking sheet by lining it with parchment paper.
  2. In a bowl, mix together the oil and salt.
  3. Add the sunflower seeds to the bowl and stir them with the honey mixture until coated evenly.
  4. Spread the coated sunflower seeds across the parchment-lined baking sheet.
  5. Bake for 15 minutes, stirring every 3-4 minutes to prevent burning until the seeds turn golden.
  6. After removing the seeds from the oven, allow them to cool completely.
  7. Store the roasted sunflower seeds in an airtight container for 2-3 months.

Nutritional Information

Per serving:

  • Calories: 126.5 kcal
  • Protein: 4.3 g
  • Fat: 1.1 g
  • Carbohydrates: 22.2 g
  • Fiber: 4.6 g

Based on Nutrisurvey


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