How to Make Sunflower Seed Milk


Today we’re learning how to make milk… sunflower seed style.

This recipe is awesome for anyone who who’s allergic to nuts, oats, rice, soy or any other ingredient that’s been transformed into a dairy-free milk.

… and if you’re allergic to sunflower seeds, have you seen my flax milk recipe?

… and if you’re allergic to flax… well, umm… let me know and I’ll see if I can create something for you. I’m always up for a challenge!

Benefits of sunflower seeds

If allergies aren’t your name of the healthy living game, I bet you’re wondering, ‘Why make milk out of Sunflower seeds?’ I’ll tell you why…

  • Because they’re high in vitamin E and vitamin E keeps our immune system rockin’ and our skin glowing. We all like glowing skin.
  • Also, they’re loaded with magnesium that helps keep our bones strong and our muscles chilled out and relaxed.
  • Lastly, you’ll find a bunch of selenium in these little guys, the trace mineral that’s believed to help repair our DNA.

Little power bombs, these guys are.

How to Make Milk Sunflower Seed (118)

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4.9 from 14 reviews
How to Make Sunflower Seed Milk
Recipe type: Vegan, Gluten-free, Dairy-free, Refined sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free
Prep time: 
Cook time: 
Total time: 
Serves: 4
Creamy and delicious homemade vegan milk that's just as good as almond milk... without the nuts!
  • 1 cup raw, unsalted sunflower seeds
  • 4 cups filtered water
  • 2 tablespoons maple syrup
  • 1 vanilla bean or ⅛ teaspoon vanilla paste or ¼ teaspoon pure vanilla extract
  • Pinch sea salt
  1. Place sunflower seeds in a glass container and cover with water. Cover and allow to soak on the counter for 8 hours. Drain water, rinse well and add to your blender along with 4 cups of clean, filtered water.
  2. Blend water and seeds for 3 minutes. If you have a vitamix, I like starting off on the low setting, then pumping it up to full power for the last 1 minute.
  3. Once complete, pour seed mixture into a nut milk bag or a new (unused) nylon sock over a large bowl. Gently pulse the seed bag with your hands until all liquid has been strained out. Set pulp aside.
  4. Rinse out your blender, add the milk back to it, add the maple syrup, vanilla and salt. Blend for 20-30 seconds.
  5. Pour into a milk jug or juice container and store in the fridge for up to 2-3 days.
For cereals and baked goods: use the recipe above.
For casseroles and other savory recipes, ditch the maple syrup and vanilla.
For a sugar-free version, you could use a couple of drops of stevia or sweeten with 2-3 medjool dates added to the blender with the vanilla and salt, pureed for 1-2 minutes.
Feel free to add cinnamon, all spice, cardamom or nutmeg for some added awesomeness!


I’m sure this recipe could be made with any type of blender. Just make sure that you soak the seeds and let the blender grind them up into the finest, fine powder… ever.

When its all blended, you need to separate the fiber from the milk. To do this, get yourself a nut milk bag (seriously, the best $7.99 you’ll ever spend).


Once you’ve poured the milk in the bag, squeeze gently until all of the liquid has been removed. Make sure you don’t go all Rambo on the bag or the fiber from the seeds will get pushed through the mesh bag – or worse – out the top of the bag.

Not like I’ve ever done that or anything…


Wash your blender quickly, add the milk back to your blender along with vanilla, maple and salt. Blend for a 20 second or so, to combine well.


Pour into a pretty jar and sip right from the jar (no one will know), get yourself a glass and go to town, or chill for a couple of hours and pour over a bowl of cereal.


Whatever you do, I know it wont go to waste!


Speaking of waste, I’d love your thoughts on what I should do with this sunflower seed pulp. I don’t have the heart to throw it out!

Totally unrelated to sunflower seeds – the Healthful Pursuit Facebook Page hit 10,000 likes on Sunday night and I recorded a little video of gratitude for you when I heard the news. Getting to chat with each of you on a daily basis, cook my brains out and share my health experience is the bestest ever… and I owe it all to you!

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Comments | Leave Your Comment

  1. Thanks for this! We’re starting out on the GAPS diet, and I have multiple food allergies. I did try it, however, and my milk looked brown and oxidated. The same thing happened when I made seed butter. Any clue?

    • Hmmm… sunflower seed milk and butter will be slightly brown. But if it was very brown, maybe the seeds were rancid?

  2. Or if you don’t have time or patience to make anything with the pulp, throw it into a compost pile! :)

  3. Love sunflower milk! I used a nut bag the first time I made sunflower milk, but I found a regular strainer is just as good and I get very little waste this way. The milk isn’t gritty either.

  4. Dude make them into little crackers. Dehydrate them and add nutritional yeast and spices and make little snack bar cracker things.

  5. The rawtarian has a tuna recipe that you can probably use this paste for. I’m going to try it this week:
    I’ll simply blend the “flavoring” ingredients separately and then mix them into the remains of my seed milk. Thank you so much for this recipe! I have nut allergies, want a variation from rice milk AND prices continue to climb so it’s nice to be able to do it myself!

  6. Would it be possible to use the nut fiber to make cookies (raw or cooked) or maybe chewy granola bars? What would happen if it was spread on a cookie sheet and dehydrated to become like a flour? I’d love to see it used, too! Have a great one. Thanks for the awesome recipe on sunflower milk. Won’t be long before we see that product on grocery shelves… great alternative.

  7. Perhaps you could dehydrate it and then use it as a powder for smoothies or mixed into baked goods?

  8. Thank you so much for the recipe! I was wondering if you know the nutritional information for the glass?

  9. Add some probiotic to pulp let sit for a few days and you will have cheese.

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