Roasting Sunflower Seeds In An Air Fryer: Easy And Quick!

Roasted sunflower seeds are a nutritious snack that can be made with or without the shells. But can you roast sunflower seeds in an air fryer? The answer is yes! Air fryers are a convenient and healthy way to cook a variety of foods, including meat, vegetables, and frozen foods. They work by circulating hot air around the food, creating a crispy exterior while keeping the inside moist.

To roast sunflower seeds in an air fryer, start by cleaning and boiling the seeds in salted water to infuse them with flavour. Drain the seeds, toss them with butter and seasonings, and then place them in the air fryer basket. Air fry at 360 degrees Fahrenheit for 15 minutes, shaking the basket halfway through. For a crunchier seed, add a couple of minutes to the cooking time.

Boiling seeds in salted water

Boiling sunflower seeds in salted water is a common step in the process of roasting sunflower seeds. This is done to infuse the seeds with a salty flavour.

To begin, place 1 cup of unshelled sunflower seeds in a bowl and pour in enough water to cover the seeds. Then, add 1/3 to 1/2 cup of salt and stir to mix. If you are short on time, you can skip the overnight soaking and instead place the seeds and salted water in a pot to simmer for 1.5 to 2 hours. If you don't want salted sunflower seeds, you can skip the boiling step and proceed directly to roasting.

After soaking the seeds, drain the water and pat the seeds dry with a paper towel. Preheat your oven to 300ºF/150ºC and spread the seeds on a baking sheet lined with parchment paper, ensuring they are in a single layer. Place the seeds in the oven and roast for 30 to 40 minutes, stirring occasionally, until the shells are golden brown and slightly cracked.

Once the seeds are roasted to your liking, you can mix in a teaspoon of butter and serve them hot, or let them cool and store them in an airtight container for later.

Some recipes suggest boiling the seeds in salted water for 15 to 25 minutes, then roasting them in the oven for 10 to 20 minutes at 400ºF. This shorter roasting time may be preferable if you are not aiming for a very crispy texture.

Oven roasting times and temperatures

Yes, you can roast sunflower seeds in an air fryer. Here is a guide on how to do it:

Firstly, you will need to boil the seeds in a pot of salty water for 15-20 minutes. Then, preheat your oven to 350-400°F/150-200°C. Drain the seeds and spread them out in a single layer on a baking tray. Place them in the oven and roast for 10-20 minutes, or until they are dry and easy to bite open.

Air Fryer Roasting Times and Temperatures

Preheat your air fryer to 350-400°F/180°C. Drain the boiled seeds and spread them out in a single layer in the air fryer basket. Spray the seeds with a light coating of olive oil. Cook for up to 25 minutes, checking and shaking the basket every 10 minutes to ensure even cooking.

Air fryer preparation

Yes, you can roast sunflower seeds in an air fryer. Here is a step-by-step guide on how to do it:

Firstly, you will need to decide whether you want to roast your sunflower seeds with the shells on or off. Roasting sunflower seeds with the shells on involves a few extra steps. If you want to roast them without the shells, simply follow the steps for shelling and cleaning the seeds, and then jump to the air fryer preparation method.

Roasting sunflower seeds with the shells on:

• Place 1 cup of unshelled sunflower seeds in a bowl and cover them with water.
• Add 1/3 to 1/2 cup of salt and stir to mix.
• Leave the seeds to soak in the salted water overnight. Alternatively, if you are short on time, you can place the seeds and salted water in a pot and simmer for 1.5-2 hours.
• Drain the seeds and pat them dry with a paper towel.

Roasting sunflower seeds with the shells off:

• Clean 1 cup of sunflower seeds by placing them in a strainer and rinsing them with cold water to remove any debris.
• Pick out any loose shells or large pieces of plant matter.

Air fryer method:

• Preheat your air fryer to 360°F.
• Lightly coat the seeds with a small amount of oil, using an oil sprayer or dispenser. This will help prevent the seeds from drying out.
• Sprinkle the seeds with salt and/or your choice of seasoning.
• Place the seeds in the air fryer basket and air fry for 15 minutes.
• Shake the basket halfway through cooking to ensure even cooking.
• For a crunchier texture, add 2 minutes to the cooking time.

Your air-fried sunflower seeds are now ready to be enjoyed!

Seasoning suggestions

• Spiced sunflower seeds: Combine 3 tablespoons of brown sugar, 1 tablespoon of chilli powder, 1 teaspoon of ground cumin, 1/2 teaspoon of cinnamon, a pinch of ground cloves, 1/2 teaspoon of cayenne pepper, 3/4 teaspoon of salt, and 3/4 teaspoon of dried chilli flakes. Toss the hulled seeds in a beaten egg white first, then add the spices and toss again to coat.
• Ranch-flavoured sunflower seeds: Mix 3 tablespoons of melted butter with 1 and a half tablespoons of dry ranch dressing mix. Toss in the seeds to coat, then roast.
• Lime-toasted sunflower seeds: Toss the hulled seeds in a mix of 2 tablespoons of fresh lime juice, 2 tablespoons of soy sauce, 1 teaspoon of agave syrup, 1/2 teaspoon of hot chilli powder, 1/2 teaspoon of paprika powder, and 1/2 teaspoon of canola or olive oil.
• Honey-roasted sunflower seeds: Melt 3 tablespoons of honey (or use date syrup or agave nectar) in a small saucepan over low heat. Add in 1 and a half teaspoons of sunflower oil and 1/2 teaspoon of salt. Toss in the hulled seeds to coat and roast.
• Salt and vinegar sunflower seeds: Toss the hulled seeds in a tablespoon of apple cider vinegar and a teaspoon of salt.
• Sweet cinnamon sunflower seeds: Toss the seeds in a mixture of 1/4 teaspoon of cinnamon, 1/4 teaspoon of coconut oil, and 1/4 teaspoon of artificial sweetener.
• Cajun seasoning, dry barbecue seasoning, garlic powder, or onion powder: Just add a 1/4 teaspoon of any of these seasonings to your seeds before roasting.
• Melted chocolate: Drench your roasted seeds in melted chocolate for a flavour-blessed snack!

Health benefits of sunflower seeds

Sunflower seeds are an excellent source of healthy fats, vitamins, minerals, and antioxidants. They are also rich in protein and healthy fats, as well as antioxidants that can lower your risk of developing serious conditions. Here are some of the health benefits of sunflower seeds:

Reducing Inflammation

Sunflower seeds can offer anti-inflammatory benefits for those with short-term or chronic inflammation. They contain vitamin E, flavonoids, and other plant compounds that can reduce inflammation. A study found that consuming sunflower seeds and other seeds five times or more each week resulted in lower levels of inflammation, which also lowered risk factors for several chronic diseases.

Improving Heart Health

Sunflower seeds are rich in ‘healthy’ fats, including polyunsaturated fat and monounsaturated fat. A three-fourths cup serving of sunflower seeds contains 14 grams of fat. Studies found that the consumption of seeds, including sunflower seeds, was linked to lower rates of cardiovascular disease, high cholesterol, and high blood pressure.

Supporting the Immune System

Sunflower seeds are a source of many vitamins and minerals that can support your immune system and increase your ability to fight off viruses. These include both zinc and selenium. Zinc plays a vital role in the immune system, helping the body maintain and develop immune cells. Selenium also plays a role in reducing inflammation, fighting infection, and boosting immunity.

Boosting Energy Levels

The high levels of protein in sunflower seeds help boost your energy levels, while other nutrients like vitamin B and selenium can help keep you energized. The vitamin B1 (also known as thiamin) present in sunflower seeds can help you convert food to energy, which can keep you active throughout the day. Selenium can increase blood flow and deliver more oxygen to your body.

Other Benefits

Sunflower seeds are also an excellent source of nutrients such as carbohydrates, niacin, vitamin B6, folate, pantothenic acid, magnesium, copper, manganese, and selenium. They are also a good source of beneficial plant compounds, including phenolic acids and flavonoids, which function as antioxidants.

Frequently asked questions