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Simply Sunflower Seed Milk

Plant Based Milk Recipes
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Are you including sunflower seeds in your diet? Try making raw homemade sunflower seed milk as a delicious way to enjoy these nutritionally dense seeds. As with the homemade almond milk, cashew milk, macadamia milk, hazelnut milk, Brazil nut milk, coconut milk, rice milk, and pumpkin seed milk recipes I have posted, this raw homemade sunflower seed milk recipe is as easy as SOAK, BLEND, and DEVOUR, and makes a fabulous base for smoothies, ice creams, and desserts, and is a really interesting addition to savoury recipes like curries and stews.

If you live in the U.S, sunflower seeds are local treasures. Sunflower seeds are the fruit of the sunflower that is native to North America and enjoyed by Native Americans for years. They are available as whole in-shell seeds or dehulled kernels, and the sunflower seeds are small flat beige kernels which are covered in a black or grey striped shell. They have a mild nutty flavour and a tender texture that blends up really well into "mylk".

Sunflower seeds are a wonderful alkaline seed that is loaded with nutrients. They are a good source of fibre, protein, essential fatty acids, Vitamins B, calcium, iron, zinc, magnesium, potassium, manganese and selenium. They contain large amounts of Vitamin E. In fact, ¼ cup takes care of ½ of the recommended daily requirement. They also contain significant amounts of tryptophan like pumpkin seeds, and may help with depression and anxiety. Sunflower seeds have been linked to lowering cholesterol, blood pressure and promoting heart health, as well as The Vitamin E provides antioxidant and anti-inflammatory benefits.

Sunflower seeds have a high oil content and are subject to rancidity. Always purchase from a health food store with a high turnover to ensure maximum freshness and quality, and store in a sealed glass container in the fridge. I always soak and sprout, or dehydrate them to activate their full potential. You can always make sprouted sunflower seed milk by using sprouted sunflower seeds. What an AMAZING health boost.

Just like the pumpkin seed milk and rice milk recipes I have posted, this homemade sunflower seed milk is a lifesaver for those people dealing with nut allergies. This milk has a small amount of texture. You don't really need to strain it. In fact, you will get more nutritional benefit if you don't strain it. However, it is very thick and creamy. I find it a bit too full-on, so I typically strain it for use in raw smoothies, vegan puddings and desserts. Use the smooth pulp for use in crackers, savoury balls, crusts etc. I actually like to add some salt and just eat it with a spoon! 

I will say that sunflower seed milk does have a fairly distinctive "seedy" flavour. I like to sweeten it with non alcoholic liquid stevia and add a bit of vanilla extract to heighten the flavours. It tastes delicious with some raw cacao powder for chocolate milk, some fresh or frozen berries for strawberry milk, some cinnamon and other spices etc. Play around and find a taste balance that works for you. 

I like to get as much nutritional diversity into my diet as possible, and so I blend up different plant based milks every couple of days. This sunflower seed milk recipe is a great one to add into the rotation. Enjoy :)

Simply Sunflower Seed Milk

  1. Place all ingredients in your Vitamix and start blending at low speed. Quickly accelerate to high speed until all of the seeds are completely pulverized - about 1 minute. 
  2. Sweeten to taste.
  3. Consume unstrained for the most nutritional benefit. However, I find sunflower seed milk too thick and creamy. I prefer to strain it with a nut bag. You can find nut milk bags from health food stores or from raw online stores. Make sure you wash the bag as soon as you are done so you can reuse again and again.
    To strain: place your nut milk bag over a large glass container, large jar or jug. Pour the milk into the cloth and then squeeze it like a cow teet until every last drop is out. 
  4. Keep in a sealed glass jar in the fridge for two days, possibly three if kept very cold.
  5. Don’t waste the pulp. Save it and dehydrate it, and then use it to make cookies and crusts.
  6. Makes about 2  - 2 1/2 cups milk.
  7. You could flavour this milk with cacao, berries, cinnamon etc. YUM! 

* For more General Information about Home Made Plant Based Milks head to my Vegan Nut Milks page.

Tip: Freeze leftover milk in ice cube trays for use later

Don't waste that leftover milk. Freeze it in ice cube trays, and them empty into containers or zip-lock freezer bags for use later in smoothies, soups, and other recipes. 

Wow- this is something I am going to try this week. What a brilliant option, especially for my nut-allergy family members. And love the tip about freezing it in the ice cube trays. Cheers!


Yes! The seed milks are a lifesaver for those with nut allergies. This one is surprisingly creamy. Enjoy :)

Are there any drastic benefits that almond milk has that sunflower seed milk doesn’t? Almonds cost 2x as much as sunflower seeds, so I’d like to switch to sunflower seed milk! Any reasons not to?


I really love the nutritional content of almonds. However, sunflower seeds also contain a lot of nutrients. I totally see your point about the cost. I don’t like to drink any one “mylk” every single day or week. I think nutritional diversity is really important. Perhaps strike a nice balance and make almond milk once every couple of weeks, sunflower seed milk every week, hemp milk, etc and mix it up. Try the pumpkin seed milk too. That is great.

Thanks a lot for the great recipe. Would’ve been so nice, though, if calories & basic nutrition facts could have been listed. :)


Thanks for your comment. I don’t do nutritional profiling on my recipes as I am not a nutritionist. There are some fantastic third-party programs you can use for my recipes. My favourite websites are cronometer, fitday, and nutritiondata. Nutricalc is also an amazing software. WHFoods is also a fantastic place to get the nutritional profile of whole foods.

Doesn’t it tast a bit bitter? It’s definetly worth a try, since it’s less expensive than almondmilk…
And just for the ones who don’t own a nutmilk bag or cheescloth: a big coton handkerchief works really good as well.


Great tip about the hanky! I have never noticed sunflower seed milk tasting bitter. However, it does have a very distinct flavour, unlike almond milk which is very mild. I really love it. You can always mix almonds and sunflowers for an exotic milk, and to make things more affordable. But always soak them separately.

Made some yesterday and yes, it has a distict flavour (but not bitter) which -I just found out-  suits chocolate. So a perfect excuse to drink more hot cocoa :)

Awesome! And YES! It goes SO well with chocolate. YUMMO!

Question…  I’m using this recipie for my very food allergic babe (50+food allergies and counting). I’ve never made a nut milk before and I want to get it right the first time.  Step 1, soaking the seeds…  I bought the ones you linked, they are already sprouted and dried, correct?  So, when I soak them, do I drain and rinse as well?  And they still get soaked for 12 hours even though they have already been through the sprouting and drying process?  Thanks so much for the recipes on this site.  Many of them can be adjusted for my babe and I’m excited to finally have a “milk” replacement and even more excited to finally have an icecream treat that he can have!  We are trying the mint one just as soon as we make sure the sunflower milk won’t bother him!


Also!  Do I soak in the fridge or room temp?

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