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Sunflower seeds are easily substituted with pine nuts, sesame seeds, pumpkin seeds, flax seeds, hemp seeds, or poppy seeds as a last resort. You can also use your favorite nuts, roughly chopped, if you just need the crunch factor. Depending on what you normally need sunflower seeds for, one or more of these substitutes will work great for you.
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Best Available Substitute: Sesame Seeds. Most people who would like to replace sunflower seeds will use sesame seeds instead. They have a similar nutty flavor to sunflower seeds, although the latter is richer and come with a more buttery flavor. You should also note that sesame seeds have a bitter aftertaste.
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Tahini. Tahini, the creamy and nutty paste made from ground sesame seeds, is a fantastic substitute for sunflower seeds in various recipes. With its rich flavor and smooth texture, tahini adds a delightful twist to both savory and sweet dishes. Use it as a spread on sandwiches or as a base for dressings and sauces.
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Nut-free alternatives - besides sunflower seeds, you can substitute in unsalted pepitas (pumpkin seeds) or hemp hearts! Sea salt - you can easily adjust the amount of salt to make it lower in sodium. Spices - add spices such as Italian herbs, garlic powder or onion powder! Start with ¼ teaspoon and add more if desired.
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Pumpkin seeds, sesame seeds, and hemp seeds are all good substitutes for sunflower seeds. You can also use chopped nuts, such as almonds or cashews. If you need a sunflower seed substitute for baking, you can use ground flaxseed or chia seeds. Sunflower seeds are one of the many treasures in your kitchen.
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Flax Seeds. Flax seeds are a great substitute for sunflower seeds because they offer similar nutritional benefits, such as being rich in healthy fats, fiber, and protein. However, flax seeds have the added benefit of containing high levels of omega-3 fatty acids, which are essential for heart health and brain function.
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2 - Canola Oil. Canola oil is a good alternative in case you run out of sunflower oil. This particular oil is good for cooking at high heat and contains minimum levels of saturated fats. Since it has a very subtle flavor, it is quite suitable for baking different items. You can also stir fry, sauté, and grill with it.
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They make a delicious and healthy sunflower seeds substitute. For example, you can use them as a topping for cereal, yogurt, and smoothie bowls. Flax seeds. Flax seeds are a crispy and nutty sunflower seed replacement. Flax seeds taste harsher than sunflower seeds, so use sparingly.
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Small seeds with a mild, nutty flavor; rich in fiber and omega-3 fatty acids. Use an equal amount of chia seeds as a substitute for sunflower seeds. Sesame Seeds. Tiny seeds with a delicate, nutty flavor; commonly used in baking and cooking. Use an equal amount of sesame seeds as a substitute for sunflower seeds.
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Nut-Based Alternatives. Almonds, cashews, walnuts, and pecan nuts are excellent nut-based alternatives to sunflower seeds. Since these nuts are similar in shape and size, they make for a satisfying substitute, especially in baked goods or as a nutritious snack. Almonds: High in vitamin E, magnesium, and protein.
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After cooking stir-fried vegetables, add a sprinkle of chia seeds on top in lieu of sesame seeds. You can also use this as a topping for bread and pastries. Just take note that chia seeds do not add significant aroma and flavor. 8. Pumpkin Seeds. One of my personal favorite snacks is pumpkin seeds.
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Best Lower Calorie Substitute for Sunflower Seed Flour: Hemp Flour. Sunflower seed flour is quite calorically dense, packing 180 calories in just ¼ cup, likely attributed to its high-fat content. On the other hand, hemp flour offers a slightly less calorie-dense option with 120 calories in the same quantity.
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Flaxseeds, also known as linseeds, are a nutritious whole grain that is packed with fiber and essential fatty acids. They are small, flat seeds in brown or golden varieties. Flaxseed is a substitution for sunflower seeds due to its high nutrient content, including omega-3 fatty acids (alpha-linolenic acid).
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6 Great Sunflower Seed Substitutes. 1. Pumpkin Seeds. This is a seed that is slightly smaller than the sunflower seed but still makes for a wonderful scrumptious snack when exposed to the right temperatures. You can salt them or roast them in the oven. One of the neat things about the pumpkin seed is that they are very high in protein, more so.
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Chia seeds. Chia seeds are one of the best substitutes for flaxseed due to their similar nutritional benefits. Like flaxseeds, chia seeds are rich in omega-3 fatty acids, have a high fiber content, and antioxidants. They have a mild, nutty flavor. Ground chia seeds are an excellent flax meal substitute as a thickening agent, a vegan egg.
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Sunflower seeds are high in many nutrients, in addition to vitamin E, vitamin B6, selenium, vitamin B1, copper, and fiber. Pine nuts contain more manganese and vitamin K. Pine nuts, when compared to sunflower seeds, provide 28% more Manganese per day. Sunflower seeds contain 76 times more Selenium than pine nuts.