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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4.8 from 19 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. You may use the leftovers to make some halva (dessert) if you are not reducing your carbs take-in. It won’t be as good as one made from seed butter but still pretty ok.

  2. Hi Leanne, If you have not already discovered you can let the pulp air dry on a plate or baking sheet. Then simply blend into flour for a gluten free, nut free alternative.

    • I have! I love it because you don’t waste anything ;) In fact, I have some older recipes on here that use the pulp from making nut/seed milk.

  3. I was making fruit and veggies smoothie and put half a cup of sunflower seeds in the smoothie didn’t have to worry about the pulp. But. I think adding the pulp even in soup would work. Right or in your bread recipe maybe?

  4. The best reason to make “milk” out of sunflower seeds as opposed to almonds, hemp seeds, walnuts, etc? They’re freakin’ cheap! Domestically produced (hopefully) and probably a hundred seeds to each sunflower… so they should be cheap that way! Now, are they comparable to buying your $2-4 quart of nut milk from the store? That’s another question.

    thank you fo rthe recipe.
    I want to go further, & make sunflower seed cheese now.

  6. If the sunflower seed pulp is dried in a low heat oven or a dehydrator then it could be used as a flour in baking mixed 50/50 with rye or spelt flower and using baking powder to make it rise. Untried but sounds fun.

    • I’m not sure that this will work. If you try it, let us know how it goes!

  7. Hi, mix the leftover sunflower mixture with spices, oil, and soaked dried tomatoes to make a bread spread. Add fresh herbs too for more flavour. Such vegan bread spreads cost you a fortune in shops and this is so feel free to experiment and add other veggies such as roasted eggplant or pumpkin. The sky is the limit when it comes to imagination.

  8. In my country there is a cold soup cald ‘Tarator ‘. It`s made from yogurt, cucumbers and garlic. Trying to find a vegan version i stumbled across a recipe whit sunflower seeds and lemon az a substitute for the yogurt. After seeing your post I`m totally going to try it. As for the pulp i think I’m going to make raw candy whit it or put it to my humus.

  9. Thank you for this post Leanne.

    I have been interested in trying sunflower seed milk ever since viewing another post on One Green Planet. It is nice to see your post with directions and pictures. Very simple and clear.

    I have a few questions (one of which you answered, which was regarding how long it could be kept for):
    -What does it taste like on its own?
    -How much does this recipe yield (in ml)?
    -Do you use a particular brand of sunflower seeds?

    Thank you. :)

    • Thank you! I think the milk tastes yummy, with a bit of the flavor of sunflower seeds. I can’t remember exactly but I think the recipe yields about 1000 mL. No particular brand is needed for the sunflower seeds, just raw and unsalted :)

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