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“I can’t believe it’s not peanut butter”: Peanut Free Peanut Butter

peanut free peanut butter

Peanut Butter was sacred when we were kids.

sunflower seed butter

It was never allowed in the house. So the moment we would visit grandma’s we would politely ask for a warm, melty peanut butter sandwich for lunch – or quite frankly for any meal/snack of the day. It was only a plus if it was spread on a waffle straight from the toaster smothered in jiffy and maple syrup. #onlyatgrandmas 

My mom developed a severe peanut allergy after having me (sorry Mom!) and ever since her peanut allergy has gotten progressively worse. If we are out and somebody near us is snacking on peanuts she can almost instantly feel her throat start to tingle. Naturally, due to the severity of her allergy, as kids we were not allowed to have anything peanut related in the house.

As we all know, peanut allergies are pretty serious.

Since growing up many peanut butter substitutes have come on the market. You can only imagine my mom’s excitement after trying “peanut butter” for the first time after over 20 years!

free peanut butter

This Peanut Free Peanut Butter is very similar to the real thing. Decadent, slightly sweet, and reminiscent of the comforting flavors found in the spread that we all know and love. The taste of the sunflower seeds is toned down by using coconut sugar and a pinch of coconut oil. This Peanut Free Peanut Butter works well in dips, sauces, dressings, smothered on toast, waffles, pancakes and my preferred way of eating all Peanut Butters (Peanut free or otherwise) – straight from the jar.

peanut free peanut

This Peanut Free Peanut Butter is a bit of a penance for giving my mom a peanut allergy (though she said it was worth it!) and all the others with peanut allergies out there! 

If you do try Peanut Free Peanut Butter or any other recipes of mine, I love to hear about it! Insta or Tweet it to me (@cearaskitchen) or Facebook it to me via the Ceara’s Kitchen Facebook page! πŸ™‚ In the meantime I’ll be out running in exchange for my dire love for all things peanut related. πŸ˜‰


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“I can’t believe it’s not Peanut Butter”: Peanut Free Peanut Butter (Sunflower Seed Butter)

  • Author: Ceara
  • Total Time: 15 mins
  • Yield: 1 heaping cup 1x


This Sunflower Seed Butter is very similar to the real thing. Decadent, slightly sweet, and reminiscent of the comforting flavors found in the spread that we all know and love. The taste of the sunflower seeds is toned down by using coconut sugar and a pinch of coconut oil. This Peanut Free Peanut Butter works well in dips, sauces, dressings, smothered on toast, waffles, pancakes and my preferred way of eating all Peanut Butters (Peanut free or otherwise) – straight from the jar.


  • 3 cups shelled roasted unsalted sunflower seeds (or unroasted see directions)
  • 1.5 tbsp coconut oil
  • 1/31/2 cup coconut sugar (to taste)
  • 1/2 tsp sea salt


  1. If your sunflower seeds are not already roasted, pre-heat oven to 300F or 150F. Roast sunflower seeds until fragrant, beginning to brown and slightly crisp (around 30 minutes). Stir every ten minutes.
  2. Place roasted sunflower seeds in a food processor or high powered blender (like a vitamix – *regular blenders will not work*). Process seeds until a fine crumble forms, scraping down sides when necessary.
  3. Add coconut oil and continue processing until the seeds begin to release their natural oils, clump together and finally form a smooth seed butter. Add the coconut sugar (beginning with 1/3 of a cup) and sea salt. Continue processing (the coconut sugar melts with the heat formed through the processing of the sunflower seeds).
  4. Taste and add additional coconut sugar, by the tablespoon, if necessary.
  5. Continue processing until desired consistency is formed. Sunflower Seed Butter thickens when stored in the fridge. Like all nut/seed butters they taste even better the next day after the flavors have developed.
  6. Enjoy your homemade Peanut Free Peanut Butter spread on toast, waffles, pancakes and enjoy in dressings, dips or straight from the jar!


Keeps for two – three weeks in a sealed container in the fridge.

  • Cook Time: 15 mins
  • Category: Spread
  • Cuisine: American


  • Serving Size: 24
  • Calories: 127
  • Sugar: 7g
  • Sodium: 50mg
  • Fat: 9g
  • Saturated Fat: 2g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 11g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 0mg

 ceara s kitchen

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  1. I’ve had a severe peanut allergy my whole life- no idea what it even tastes like! The few times I’ve accidentally ingested it, it just burns, I can’t taste anything (plus, it’s accompanied by a lot of panic and a mad dash to a hospital!)

    My mom tried buying me almond butter when I was a kid, but the texture and nuttiness freaked me out because it was too similar to something I knew was death to me.

    As an adult, I realized what I was missing all those years! I’ve heard other people say sunbutter tastes the closest to peanut butter- I think I would really love peanut butter if that’s true! It’s my fav now.

    I’ve tried making it before, but it was so strong! I’ll have to try it with coconut sugar and coconut oil and see how that works!

  2. I knew someone who nearly died from a very severe peanut allergy, and yes, they are pretty serious! Sunflower seeds are a great alternative, and they make wonderful pates! I would eat sunflower seed butter and any kinds of nut butter, this looks delicious with coconut oil and sugar, especially when seeds are roasted! My guest blogger made a nut-free peanut sauce using pumpkin seeds, which is pretty cool since she has a peanut allergy as well. Thanks for sharing this alternative, especially for your dear Mum! πŸ™‚

  3. This looks delicious! Love the addition of coconut sugar, I absolutely love coconut sugar. I make a sunbutter dip too, but a chocolate one. I add sunflower seeds, cocoa powder, maple syrup and vanilla and a tiny bit of salt and water and it’s so creamy and delicious!
    That is so crazy how your mom’s allergy appeared after you were born! I find it so odd how we cannot have an allergy and then all of a sudden, have one. That is so weird how our bodies can change like that. I’m sure you mom is super happy now though to have this wonderful alternative!

  4. That is so crazy that your mom developed the allergy after you were born, I wonder how that even works. That would be hard staying away from peanut butter, I think I always have a jar or two on hand for snacking. That is so nice that you made this recipe for you mom! I love sunflower seeds so I know I would love this sunflower butter! I can’t wait to try it πŸ™‚

  5. Wow!! This looks amazing!! What an economical and delicious way to get sun butter!! I’ve bought it before… but this would be so much fresher!! YUM! πŸ™‚ Great recipe girly!!

  6. What a fantastic recipe Ceara. I have to try this very soon. I am a peanut butter addict, so it is nice to see something that tastes like peanut butter!

    1. Thanks, Katrina! You are so right! If I knew how much fun it was to make peanut butter (or PB alternatives) at home I would’ve stopped buying the store bought stuff ages agoo!

  7. Oh Yes! My oldest daughter has a peanut allergy so it is a serious issue for many! Sunflower seed butter is yummy and how great you made your own! In fact, sunflower seeds were my favorite snack with my pals as a kid I will pin this to my “Snack Right” board for sure!

    1. I love how there are so many PB subs around nowadays! And I am super happy I came across your blog Dannii! You have a super inspiring story! πŸ™‚

  8. This is the best! Home butters are too good not to make! I love that you used coconut oil, something I’ve never tried before! Great idea! πŸ™‚

    1. You are spot on – I love making homemade butters (once you start you can’t stop!!) ;). Coconut oil has definitely become a huge staple in my kitchen! πŸ™‚

  9. Your poor mum!! I love peanut butter but can’t eat too much as it makes my tummy go crazy sometimes but I can eat it think God! Love this recipe and your blog!!

  10. Oh man.. peanut butter is like the greatest thing in the world. But I know when we have kids, we most likely won’t be able to send it to school because of how many peanut allergies there are and, as you said, how serious they can be! Plus, sunflower seeds are SO cheap (and sun butter SO expensive) that this recipe is definitely being pinned and made!

  11. That’s too bad that your mom has severe reactions to peanut butter. But isn’t it amazing at how many substitutes are out there today? And now you can have your fair share, too! πŸ™‚ This sunflower seed kind looks so creamy and full of flavor, Ceara! I honestly had no idea that you could make peanut butter out of that. I love that you used coconut oil in here, too. I haven’t tried the sugar yet, but it’s on my list to do! Pinning to try out!

    1. It is amazing how many PB subs there are nowadays – my mom is def. very thankful!! Let me know if you ever bake with coconut sugar – I just started using mine recently and I was blown away by the delicious caramel taste! πŸ™‚ Thanks for the kind words and the pin Gayle!

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