Pumpkin Spice Sunflower Butter

by November 2, 2018

Pumpkin Spice Sunflower Butter #keto #dairyfree #sugarfree #lowcarb

Sunflower butter made festive with pumpkin puree and warming pumpkin spices. Slather on a fresh-cut apple, make into fat bombs… or enjoy from a spoon.

Eating Style:

Dairy-free, Egg-free, Gluten-free, Grain-free, Keto, Nut-free, Paleo, Refined Sugar-free, Soy-free, Sugar-free, Vegan, Vegetarian

Prep Time:





  1. Preheat oven to 325F and place sunflower seeds on a baking sheet. Roast in the oven for 15 minutes, rotating every 5 minutes until seeds are slightly browned.
  2. Transfer seeds to the bowl of your food processor or high-powered blender. Add oil, set on high and process until smooth.
  3. Add remaining ingredients and blend, just until combined.
  4. Transfer to a mason jar and store in the fridge for up to 5 days. If you can’t get through the whole batch in that time, transfer some to cute silicon molds and freeze for pumpkin fat bombs! If you’re making fat bombs, it’ll be better to use full-fat coconut milk.


Sunflower Seeds: You could also use hemp seeds, sesame seeds or pecans.

Dairy-free Milk: Feel free to use any dairy-free milk you’d like to here. If you want the butter thick, start with ¼ cup milk. If you want it drippy and more dip-friendly, go upwards of ¾ cup. The butter in the photos is with ¼ cup but I found it to be too thick. I made a second batch with ¾ cup and it was drippy, perfect for dipping!

Maple Syrup: If maple syrup is used, recipe may be a bit too high in sugar for keto. You could also try xylitol.

Serving Size = about 1 tablespoon

Nutrition Information Per Serving



Calories from Fat:


Total Fat:

7.4 g

Saturated Fat:

2.9 g


30 mg


3.1 g

Dietary Fiber:

1.1 g

Net Carbs:

2 g


0.7 g


2.7 g

Hi! I'm Leanne (RHN FBCS)

a Functional Medicine Practitioner, host of the Healthful Pursuit Podcast, and best-selling author of The Keto Diet & Keto for Women. I want to live in a world where every woman has access to knowledge to better her health.

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