Everything you need to know about six different seed butters, how to use them in recipes, and how to make them at home!
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Growing up, all I knew was peanut butter: peanut butter and jelly sandwiches, ants on a log (a concoction of celery with peanut butter and raisins or chocolate chips), and chocolate peanut butter cups. As I got older, I started to discover that there were other nut butters – such as almond butter, cashew butter, even hazelnut butter! At that point, I thought I knew it all. Turns out, there are also seed butters!
You may be wondering, what exactly is a seed butter? They’re essentially the same as nut butters, with the exception that they are instead made from seeds. They are made by grinding up either raw or roasted seeds until they form a smooth texture, similar to that of a nut butter. You can make your own seed butter or find a variety of them on most grocery store shelves. Seed butters are a great option for anyone but particularly for those with nut allergies. They are the perfect substitution for traditional nut butters so that those with dietary restrictions can still enjoy snacks and sandwiches with seed butters.
Maybe you’ve tried a seed butter before and didn’t exactly love it, no need to worry. There are many different types and brands to try, which we will cover in this Ultimate Guide to Seed Butters! I also asked some of my dietitian blogger friends to share their best recipes featuring seed butters, so be sure to scroll through to see all of them!
Ultimate Guide to Seed Butters
Sunflower Butter
Sunflower seeds have many nutritional benefits. They contain high amounts of vitamin E and selenium, in addition to other nutrients and are known to help manage blood pressure, blood sugar, and even cholesterol! Sunflower seed butters are absolutely perfect for those with nut allergies as they still provide a mild nutty flavor without causing an allergic reaction. For these reasons, they are also great for allergy-friendly restaurants or families so that those with allergies are not put at risk.
Where to Buy:
Vanilla Spiced Sunflower Seed Butter
Sesame Butter
Another great seed butter is sesame seed butter. It is especially beneficial for those who follow a plant-based diet because sesame seeds contain a significant amount of vegan-friendly protein. What I found most surprising about sesame seeds is how high their fiber content is. Fiber needs are rarely met by the average American, and welcoming this seed butter into your diet could help you meet those needs. In addition to these benefits, sesame also helps to reduce the risk of high blood pressure, high blood sugar, and even fight inflammation.
Where to Buy:
Something to keep in mind while shopping for this seed butter is that it is commonly labeled as Tahini.
Seedible Organic Creamy Sesame Butter
Pumpkin Seed Butter
This seed butter is packed with great flavor and nutrition! Not unlike sesame seeds, pumpkin seeds also contain plenty of fiber to help the westerner’s diet. Also, pumpkin seeds are the best food source of magnesium, a nutrient important for fighting stress and inflammation and improving sleep quality. Check out my book, Eat To Sleep: What to Eat & When to Eat It for a Good Night’s Sleep, for more information on improving the quality of your sleep-including through the use of pumpkin seeds!
Where to Buy:
Bae’s Butters Matcha Pumpkin Seed Butter (a Nashville-made product!)
Hemp Seed Butter
I frequently enjoy adding hemp seeds to my yogurt and oatmeal or even salads. Hemp seeds have a mild but nutty flavor, making them a great addition to any dish. What could be better than this? Turning the delicious seeds into hemp butter! This butter not only tastes great, but it also offers many health benefits. They can help reduce the risk of heart disease, aid in skin disorders by giving your body special fatty acids, which help your immune system, improve digestion, and even help with PMS symptoms.
Where to Buy:
After some searching, one of the hemp seed butters that I am most interested in is made by Dastony. If you try it, let me know what you think!
Dastony 100 Organic Hemp Seed Butter 8 oz.
Watermelon Seed Butter
I recently discovered that watermelon seed butter exists, and it may be the most surprising of the six seed butters. Watermelon is associated with a sweet and fruity flavor, unlike what we usually think of when we think of seed or nut butters. However, the seeds themselves have a rather neutral taste and when ground up have been compared to the flavors of sesame or cashew butters. Some unique benefits this seed butter offers are high amounts of magnesium, iron, and folate. Additionally, they primarily contain “healthy fats,” otherwise known as monounsaturated and polyunsaturated fatty acids.
Where to Buy:
Roasted Watermelon Seed Butter
Chia Seeds
Another seed commonly used in recipes in my book, Eat To Sleep: What to Eat & When to Eat It for a Good Night’s Sleep, is chia seeds! Chia seeds have many different benefits; they are full of nutrients and antioxidants, they’re high in fiber, protein, and Omega-3 fatty acids. Although these super seeds aren’t often found in the form of Chia Butter due to forming a gel when added to liquid, they are commonly combined with other nuts and seeds to make a butter.
Where to Buy:
As previously mentioned, chia seeds will be incorporated into nut butters or other seed butters. For this reason, always check the label before purchasing if allergies are a concern. Here are a couple options to try out:
Beyond the Equator 5 Seed Butter
Betsys Best Seed Butter, Gourmet, with Sunflower & Chia Seeds
[bctt tweet=”Curious about seed butters? Read this Ultimate Guide to Seed Butters that includes 15 #recipes to use them in! ” username=”KarmanRD”]
How To Make Seed Butter
Making seed butter at home might be much easier than you think. To make a basic seed butter, you only need a few simple ingredients and a food processor. You can always get creative and add spices or flavorings, and use any variety of seeds, or even nuts, if you’d like! Here are a few recipes to get you started.
Homemade Sunflower Seed Butter from Baby Steps Dietitian
Chocolate Sunflower Spread from Baby Steps Dietitian
Nut’n Seed Butter from LiveBest
Super Seed Nut Butter from Liz McMahon Nutrition (pictured above)
Recipes Using Seed Butter
Tahini Almond Butter Chocolate-Dunked Cookies from Mom’s Kitchen Handbook
Cauliflower Pizza Crust with Pumpkin Seed Pesto from U Rock Girl
Vegan Protein Bars from Bucket List Tummy
Spicy Shrimp Skewers with SunButter Sauce from Chelsey Amer Nutrition
Broccoli Salad with Honey Tahini Dressing from Marisa Moore Nutrition
Gluten Free Carrot Cake Muffins from EA Stewart
Sunflower Seed Basil Pesto from Baby Steps Dietitian
Tahini Chocolate Chunk Cookies from Kara Lydon Nutrition
30 Minute Thai Noodles from Tara Rochford Nutrition (swap out peanut butter for sunflower seed butter)
Crispy SunButter Brussels Sprouts from Chelsey Amer Nutrition
Flourless Tahini Swirl Brownie Bites from Marisa Moore Nutrition
I hope you found this Ultimate Guide to Seed Butters helpful and you feel inspired to try one of these at home if you haven’t already. If you’d like to see more informational guides like this, please leave me a comment or send me a message on Instagram!
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Thank you to my nutrition intern, Sarah Bowers of Miami University, for helping put this Guide to Seed Butters together!