Maple Roast Sunflower Seeds

Maple Roast Sunflower Seeds from Weelicious

There are less than 9 days till Christmas! How did that happen? No matter how hard as I try to get ahead of myself in the gift department, time always seems to slip away from me. For past holidays I’ve made and gifted everything from Gingerbread Men Cookies to Double Chocolatey Hot Cocoa in a Jar, but sometimes the most simple gifts -- like these Maple Roast Sunflower Seeds -- make the best ones.

Maple Roast Sunflower Seeds from Weelicious

All you have to do for this easy recipe is put all of the ingredients in a bowl, toss, dump onto a baking sheet and then bake until golden. When the sunflower seeds come out of the oven they have a nutty, crunchy flavor with a perfect touch of sweetness from the maple syrup. Once you eat a handful, I guarantee you won’t be able to stop yourself from eating the whole batch.

Maple Roast Sunflower Seeds from Weelicious

I like to put them in cute mason jars, tie a bow around the top and add a note. I make a lot as they come in super handy as a last minute gift idea. They’re also an especially great treat for kids with nut allergies since they’re seeds, meaning you can toss them in school lunch for a boost of protein and a guaranteed smile from your little one.

Maple Roast Sunflower Seeds from Weelicious

Whether you need a sweet holiday gift for someone who enjoys a healthy treat or you’re simply looking to fill bowls around your house with something special to munch on during the holidays, these Maple Roast Sunflower Seeds will be right up your alley. Hurry up and make some, Christmas is almost here!

Maple Roast Sunflower Seeds from Weelicious

Maple Roast Sunflower Seeds from Weelicious

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Maple Roast Sunflower Seeds (makes 2 cups)

Prep Time: 2 mins Cook Time: 40 mins

egg free

nut free

dairy free


  • 2 cups raw sunflower seeds
  • 2 teaspoons canola oil
  • 1 1/2 teaspoons ground cinnamon
  • 1/4 teaspoon kosher salt
  • 1 tablespoon maple syrup


1. Preheat the oven to 350F.

2. Place the first 4 ingredients in a bowl and toss to combine.

3. Spread the sunflower seeds out on a baking sheet in an even layer. Roast for 20 minutes.

4. Remove the sunflower seeds from the oven, drizzle with maple syrup and stir to coat.

5. Bake an additional 20 minutes or until golden and crispy.

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Hi, I’m Catherine. Mama of three. A Kentucky girl living in California. Here’s what I know: all kids can be great eaters and mealtime must be easy. I create simple, healthy recipes the whole family will love.

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  • Gaby

    What a perfect little snack!

    leave a comment

  • Laura

    I have a bunch of pumpkin seeds, will these work?

    leave a comment

  • Rachel

    Have you tried coconut oil in place of the canola?

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    • Courtney B

      I did half coconut oil/half olive oil. It was delicious! Kicked up the sea salt a teensy bit to play up the salty + sweet combo.

      leave a comment

  • Ania

    How long will it stay fresh? Or how to store for gift giving purpose?

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    • McCord

      I store them in mason jars and they last for several weeks!

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  • Suzannah

    LOVE these. I'd add just a smidge more maple syrup the next time around (maybe 1/2 tbsp. more). Just to kick up the crunchy, delicious sweetness of it.

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  • Molly

    What is the serving size for this?

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    • Catherine McCord

      1 serving is 1/2 cup of seeds!

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  • Chana

    We love this recipe, especially warm from the oven. I use light olive oil and rice malt syrup. I make a big batch and keep it in the fridge for about two weeks.

    leave a comment

  • Eileen

    Can I use just olive oil instead of canola?

    leave a comment