Smoked Sunflower Seeds

The next time you fire up the smoker, plan to save room for this treat that you can enjoy long after the ribs are gone. Three ingredients and a little bit of patience is all you need. Store in an airtight container.

Prep Time:
5 mins
Cook Time:
3 hrs
Additional Time:
2 hrs
Total Time:
5 hrs 5 mins
8 servings


  • 2 cups water

  • 2 tablespoons sea salt

  • 2 cups unsalted raw sunflower seeds


  1. Bring water and salt to a boil in a large saucepan over high heat. Turn heat off and stir in sunflower seeds. Let sit for 2 hours.

  2. Preheat the smoker to 275 degrees F (135 degrees C). Add wood chips according to manufacturer's directions.

  3. Drain water from sunflower seeds but do not rinse. Place seeds inside a disposable foil pan.

  4. Smoke for 3 hours, shaking the pan every hour. Remove pan from the smoker and let seeds cool.

Cook's Notes:

Hickory wood chips work best for this recipe.

You can use seeds from sunflowers you've grown or buy them in bulk online.

Editor's Note:

Nutrition data for this recipe includes the full amount of salt. The actual amount of salt consumed will vary.

Nutrition Facts (per serving)

210 Calories
19g Fat
7g Carbs
8g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 210
% Daily Value *
Total Fat 19g 24%
Saturated Fat 2g 8%
Sodium 1325mg 58%
Total Carbohydrate 7g 3%
Dietary Fiber 3g 11%
Total Sugars 1g
Protein 8g
Vitamin C 1mg 3%
Calcium 30mg 2%
Iron 18mg 98%
Potassium 244mg 5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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