Sesame Sunflower Crunch | Cooking Component

When it comes to textures, I’m all about the crunch. This is why I gravitate towards chips, crackers, and granola. This sunflower crunch is a mix between toasted nuts and granola. It’s simple on ingredients but the end result is a multi-use mix that adds the perfect crunch to soups, salads, and yogurt bowls.

One of the things I love about this mixture: it doesn’t compete with grains. It can help add a boost to your morning oatmeal or lunch grain bowl without competing with the grains (like a traditional granola would). Be sure to check out the variations. There are many different directions you can go with this simple component recipe.

Sunflower Crunch


Nuts/Seeds: You can really use any type of nut/seed in this recipe but keep them small. Pecan or walnut pieces, crushed hazelnuts, and almond slivers work great.

Sweeteners: I used honey but if you want to keep this vegan, I highly recommend brown rice syrup. The brown rice syrup really helps the sesame seeds coat the sunflower seeds.

Spices: Take this mix sweet with a bit of cinnamon or cardamom or try a savory rendition with a small bit of cumin, coriander, or even chili powder.

How to use the sunflower crunch

Salad: Toss in with your favorite salad recipe to add a bit of crunch. I like to replace croutons with this sunflower crunch.

Soups: Similar to the salad, replace your normal crunch soup topping with this sunflower crunch. Use the spices to help add the perfect flavor boost.

Yogurt Bowls: Use this sunflower crunch in place of your morning granola. It’s perfect with a bowl of yogurt and fruit.

Grain Bowls: Add as a topping to a grain bowl with vegetables and sauce.

Crepes: Use in sweet or savory crepes to add one more layer of texture.

Snack: I’ve been known to eat it as is for a great afternoon snack.



¼ cup sunflower seeds

2 teaspoons sesame seeds

2 teaspoons honey

1 teaspoon olive oil

Pinch of Salt


  • Combine the blueberries, sweetener, and water in a pan. Bring to a simmer and cook until the blueberries have broken down; 10 to 15 minutes. Stir in the chia seeds and lemon juice. Transfer to a storage jar and let cool.
  • In a bowl, combine the sunflower seeds, sesame seeds, honey, olive oil, and salt. Toss until well combined then place on a separate piece of parchment paper. Place the tray in an oven that is at 400˚F and let the seed mixture crisp for 6 to 8 minutes. Remove the seeds from the oven and let cool. The mixture will crisp more as it cools.
  • Assemble the bowls with a yogurt, a swirl of jam, and sprinkle of the seed mixture, and any extra sweetener as desired.


Tips + Tricks: Watch closely- this mix bakes fast!

Use up leftover ingredients: seeds, honey

Recipes that use the Sunflower crunch

Beet Salad with Broiled Feta and Sesame Sunflower Seeds | Naturally Ella
Coriander Sweet Potato Soup with Buckwheat Granola | Naturally Ella

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