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Super Seed Nut Butter

Name: Super Seed Nut Butter
Prep time: 5 min
Total time: 5 min
Yield: 24 servings
Ingredients: 1½ cup peanut butter; 2 Tbsp roasted pumpkin seeds; 2 Tbsp roasted sunflower seeds; 1 Tbsp whole chia seeds; 1 Tbsp hemp seeds; 1 Tbsp toasted sesame seeds; 1 Tbsp ground flaxseeds

5 min

Spread

Homemade staple

10 ingredients or less

No cook

This is a nutrition hack my mom taught me. Thanks mum! Loaded with a variety of different seeds, it helps to boost the mineral and nutrient content of your favourite nut butter. Plus it gives it a pleasant crunch!

Servings

(1 Tbsp per serving)

Total

5 min

Prep

5 min

Contains

sesame

Swap out

peanut

Free from

soy

tree nut

gluten

Ingredients

1½ cups (360 mL)
peanut butter

any nut butter of choice
2 Tbsp (18 g)
roasted pumpkin seeds

raw pumpkin seeds
2 Tbsp (18 g)
roasted sunflower seeds

raw sunflower seeds
1 Tbsp (10 g)
whole chia seeds
1 Tbsp (10 g)
hemp seeds
1 Tbsp (9 g)
toasted sesame seeds
1 Tbsp (7 g)
ground flaxseeds

Enjoy this spread in these recipes

Make your own

Directions

To a mason jar, add the peanut butter and all the seeds.
Mix to evenly distribute, and enjoy!

Storage

Store in a cool, dry place for up to 2 months.
If possible, it's best to store this in the fridge, where it can last for up to 3 months.

Watch it step-by-step!

Nutrition per serving (1 Tbsp per serving)

Calories 111 kcal

Total fat	9.4 g
Omega-3	0.3 g
Omega-6	2.9 g
Saturated fat	1.4 g
Trans fat	0.0 g
Cholesterol	0.0 mg

Total carbs	4.1 g
Dietary fiber	1.5 g
Total sugars	1.5 g
Added sugars	0.0 g
Protein	4.5 g
Sodium	33 mg

Iron	0.52 mg
Potassium	144.5 mg
Calcium	13.3 mg
Magnesium	37.6 mg
Zinc	0.64 mg
Copper	0.14 mg
Manganese	0.05 mg
Phosphorus	82.1 mg
Selenium	2 μg

Vitamin A	0 μg RAE
Vitamin B6	0.1 mg
Vitamin B12	0 μg
Vitamin C	0.0 mg
Vitamin D	0 μg
Vitamin E	1.7 mg
Vitamin K	0 μg
Folate	18 μg
Thiamin	0.0 mg
Riboflavin	0.0 mg
Niacin	2.4 mg
Choline	11.7 mg

Nutrition info

Focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. For specific nutrition needs due to a medical condition, consult a dietitian or physician. While we strive to provide accurate nutritional information, we cannot guarantee its accuracy. See our disclaimer for details.

Show nutrition info

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Marzena Dziuk - Oct. 30, 2024, 7:01 p.m.

This os just insanely good! And if you fill a date with it? OMG!

Lisa - Oct. 24, 2024, 9:41 a.m.

If I want to make peanut butter from scratch, how many cups of peanuts do I need for this recipe? Also, how long will it last at room temperature? I would also appreciate any storage tips you can provide! :)

Melanie - July 17, 2023, 12:49 a.m.

My fav nut butter!
So good

Mihaela - July 11, 2023, 12:36 p.m.

Plin de energie!

Cláudia - July 6, 2023, 4:31 p.m.

Does it change the flavor significantly if I use regular flaxseeds instead of ground ones?

PUL Team - July 8, 2023, 8:07 a.m.

Hey Cláudia, we prefer ground flaxseeds as their nutrients are absorbed more but you could use whole flaxseeds if you'd like 🙂

Cláudia - July 6, 2023, 4:27 p.m.

I know it's a little thing, but love that even in such a basic recipe you've got two steps in the directions instead of just one—everything clear and all steps spelled out!

PUL Team - July 8, 2023, 7:12 a.m.

Aww thanks so much, Cláudia 🤗

Sandra - March 3, 2023, 1:46 p.m.

I made this this morning and then spread it on some toast with banana slices. This is a nice salty crunchy nutty combo.

Sonia - Feb. 9, 2023, 11:04 p.m.

As a strong believer in crunchy nut butters (sorry creamy lovers), this really hit the spot. Added nutrition and added crunch, I love it!

PUL Team - Feb. 9, 2023, 11:24 p.m.

Hehe this recipe is a wonderful one for team crunchy nut butter 😎 So happy to hear, Sonia!

Nancy - Jan. 21, 2023, 8:49 p.m.

Love this!!

Lisa - Jan. 5, 2023, 3 a.m.

Absolutely love this super seed nut butter. Adds a delicious crunch to my oatmeal (and saves me from having to take out all of our bags of seeds to top my breakfast each morning). I also love a generous scoop of this nut butter alongside my nightly apple snack.

Stacey - Sept. 27, 2022, 8:28 a.m.

Delicious! Such a great idea, thank you so much for sharing this.

PUL Team - Sept. 28, 2022, 8:04 p.m.

We're so happy it's being enjoyed, Stacey 😃

Madison - Aug. 21, 2022, 8:25 p.m.

So good!! I love putting this super seed nut butter in between two slices of banana then freezing it. These banana & nut "sandwiches" make for such a great late-night snack!

PUL Team - Aug. 23, 2022, 5:12 p.m.

Mmm that sounds delicious, Madison, thank you!

Elyse - March 15, 2022, 5:03 p.m.

The perfect blend, balance and proportion of seeds! Also tastes so good with the seeds toasted.

PUL Team - March 15, 2022, 6:38 p.m.

So glad to hear, Elyse, thank you!

Chloe - March 14, 2022, 2:47 a.m.

Hi!
I have a nutrition question ;) Does roasting the seeds (sunflowers, sesame, or pumpkin) alter their nutritional properties?
I am going to make this recipe with almond butter for my son. It looks so delicious!

PUL Team - March 15, 2022, 4:29 p.m.

Hey Chloe, that's a super common question! Yes, roasting seeds can impact some of their nutrients, although they both still make for an incredibly wholesome choice 😊

For example, some heat unstable nutrients such as B-vitamins and carotenoids are lower in roasted seeds than in raw counterparts. Heat stable nutrients, such as fibre, protein and minerals tend to be similar between the two. Some other nutrients, such as phenols, flavonoids, and antioxidant properties of pumpkin seeds specifically have been found to be improved after roasting. There's an interesting research paper on pumpkin seeds here if you're interested: https://www.frontiersin.org/a…. We hope this helps for now, and you and your son enjoy the recipe and almond butter 😊

Arianna - Nov. 6, 2021, 3:59 a.m.

I love nut and seed butters, what a great idea! Thank you so much. All nut or seed butters should always be kept in the fridge? I always keep my butters in room temp but i don't know if that's wrong.

PUL Team - Nov. 6, 2021, 7:05 p.m.

We hope you enjoy it, Arianna! We prefer to store nut and seed butters in the fridge to keep them fresh for longer and help prevent oil separation. It's not wrong to store them on the counter, you may just find they're not fresh for as long or they separate more 😊

Francine - Nov. 1, 2021, 7:26 a.m.

Oh my!
OH MY GOODNESS!!
You guys are amazing!!! So so kind, beautiful considered, unbelievable nice.
Make me feel so good, vibrant full of life AND 50 years younger!
I was so sad because couldn’t find that delicious recipe, but now am a winer all because you!
Can not thank you enough.

PUL Team - Nov. 3, 2021, 9:06 p.m.

Oh, Francine, you're much too kind! Thank YOU for the glowing review and support ✨

Hannah - Aug. 5, 2021, 10:21 p.m.

Love this one! Super easy and delicious ⭐️

Emily - Aug. 3, 2021, 12:46 p.m.

I use almond butter when making this and it has become a staple of mine. Such a simple idea and the seeds are actually a cost effective way of making the more expensive almond butter go further as well as adding more variety of nutrients. I love to cut up some apricots, remove the stones and replace with a dollop of this super seed nut butter as a snack.

PUL Team - Aug. 5, 2021, 4:17 a.m.

Mmmm sounds so yummy! Thanks so much for sharing your experience with this one, Emily 😊

Dorothy - Aug. 9, 2021, 4:49 p.m.

What great changes. Love the sound of this and will give it a try.

Anastas Tarpanov - Aug. 2, 2021, 10:54 p.m.

Will this work if the seeds are soaked before that or they need to be dried after soaking?

PUL Team - Aug. 5, 2021, 4:08 a.m.

Hi Anastas, we generally don't soak seeds if we're roasting or baking them. Feel free to use either soaked or unsoaked seeds based on your preferences though :)

Anastas Tarpanov - Aug. 5, 2021, 12:51 p.m.

The question is will the result be the same if they are soaked :)
Will try it to see what will happen.

PUL Team - Aug. 5, 2021, 4:11 p.m.

Ah, apologies, Anastas! I interpreted it as soaking before roasting. You may find the result a bit soggier as the seeds will soften up. If you give it a try do let us know how it goes :)

Anastas Tarpanov - Aug. 5, 2021, 9:40 p.m.

In general soaking, of course it needs to be dried after that, but I think it's good to be done to remove the enzyme inhibitors.

Clarissa - July 29, 2021, 11:45 a.m.

Thank you so much! I really wanted the recipe for this after you showed it in your video! It is absolutely delicious, especially the little hints of sesame you get every once in a while. I love how there’s a little bit of crunch too! My husband and I love to eat PB with saltine crackers, and I’m glad I can get some more nutrients in him without him noticing lol.

PUL Team - July 30, 2021, 12:17 a.m.

So glad you (and your husband 😉) enjoyed it, Clarissa!

Dee - July 27, 2021, 5:35 a.m.

I recently got a nut butter kick so had a bunch of nut butters lying around 😂 i think it ended being a combo of crunchy & creamy skippy peanut butter with some all natural almond butter 😂

side note: almond butter is rly expensive here so mixing it with skippy/ natural peanut butter nt only tastes rly good but makes it last longer 😆

I really enjoyed this mix with banana and cinnamon on toast. I used to dislike peanut butter/banana bc it was too creamy but the seeds rly balance the texture. Cant wait to try it on it with the dates!

PUL Team - July 28, 2021, 7:50 a.m.

Thanks a bunch for sharing your experience with the recipe, Dee! Dates are a lovely idea 😍

Sylvia - July 27, 2021, 2:05 a.m.

Love peanut butter and the crunch of the seeds makes it even better! Plus it feels so much more wholesome, thanks for the recipe :)

Chris - July 25, 2021, 7:14 p.m.

Very smart life hack! Also, a great way to turn - accidentally bought - smooth nut butter to crunchy!

PUL Team - July 27, 2021, 5:56 p.m.

Gotta love a good crunch! Thank you, Chris 🤗

Alaina - July 25, 2021, 3:10 p.m.

So versatile. I love on dates, toast, oatmeal, veggies and in smoothies.

Aish - July 25, 2021, 5:49 a.m.

Absolutely delicious!

Rachel - July 24, 2021, 11:31 p.m.

Delicious and better than any you’ll buy from the store!

Natasha - July 24, 2021, 6:31 p.m.

Delicious!

Pilar - July 23, 2021, 3:16 p.m.

Hi Sadia, the directions appear to be that for oatmeal instead of the super seed nut butter. In any case, I'm excited to try this recipe! Thank you for sharing

PUL Team - July 25, 2021, 8:34 p.m.

Hey there, Pilar! Are the directions appearing correct now? They seem to be okay on our end but we're happy to look into it further if needed 😊

Pilar - July 29, 2021, 4:15 a.m.

Yes, thank you! Looking forward to trying this

Nacera - July 23, 2021, 3:05 p.m.

Fabulous, thank you

R.V. - July 23, 2021, 4:54 a.m.

Hello everyone! This is an amazing and delicious recipe. For those that don't really like having a crunch with their smooth nut butter, I would suggest blending everything together in a food processor (if you're making your nut butter from scratch). I love using your almond butter recipe Sadia, and usually when I'm roasting my almonds, I add some walnuts, sesame, sunflower, pumpkin, and flax seeds as well. It's almost the same recipe, but its all just blended together to make a creamier nut and seed butter! 😊

PUL Team - July 25, 2021, 6:46 a.m.

Hey there, R.V., thanks a bunch for sharing this with us! It means so much 🥰

Lora - July 22, 2021, 9:45 p.m.

Love it!

Emily - July 22, 2021, 7:34 p.m.

Absolutely Delicious!