The need for novelty

For me the most challenging part about reducing my sugar and lactose consumption was what to put on my (gluten-free) bread. I mean, avocado and tahini are amazing. Homemade hummus is great too, but at one point I felt a bit bored and in need for creative variety. This was the point when these simple and vegan spreads were born.

What I like about these spreads, is that although they are made from seeds which contain fats and proteins, they feel light and airy. This is very different from other nut butters, that can feel heavy. This is why these vegan spreads blend well in both breakfast and dinner, as a snack on bread or as a dip for vegetables or crackers, like these Easy Gluten Free Keto Crackers | Sunflower seeds and Sesame.

Vegan, Keto, Spreads | Sunflower and Pumpkin Seed

You can use these spreads as base for more ‘complex’ spreads. For example, you can add to them roasted peppers, pumpkins or zucchini, or pitted olives and create a unique new spread.

Easy, fast, inexpensive

The second thing to know about this recipe, is that it is super easy and fast to make. All you need are five basic ingredients and a blender or food processor, and you are set. The ingredients are mainly the seeds, which also make this recipe inexpensive!

So, if you feel like trying new flavors and textures to compliment your daily meals, I recommend giving one or both recipes a try!

pumpkin seeds and sunflower seeds

The ingredients that you will need:

Vegan, Keto, Spreads | Sunflower and Pumpkin Seed

This recipe is:

  • Vegan
  • Keto and paleo friendly
  • Sugar free
  • Gluten free
  • Nut free
  • Option for oil free
  • Made of 5 basic ingredients
  • Easy
  • Fast
  • Inexpensive
artistic image of sunflower seed, avocado and pumpkin seed spreads

How to make

I usually soak the seeds (separately, if you are making both the spreads) with hot water and a bit of salt for about two hours. This both activates the seeds and soften them, so that they are easier to process.

Then, I put all the ingredients in a blender or a food processor, fix the flavors if needed, and this is about it! You can use these spreads as base for more ‘complexed’ spreads – you can add to them roasted vegetables or fresh herbs and enrich the flavors even further.

sunflower seeds spread and pumpkin seed spread
Vegan, Keto, Spreads | Sunflower and Pumpkin Seed

Keto, Vegan Spreads | Sunflower & Pumpkin Seed

These two recipes are super-fast and easy to make. They can use as base for other spreads. They are keto and paleo friendly, vegan, sugar free, nut and oil free and made of five basic ingredients, which also make them inexpensive.


Print Recipe Pin Recipe
Cook Time 10 minutes
Total Time 10 minutes
Course Appetizer, Breakfast, Dinner, Dip, Side Dish, Snack, Spread, Vegan
Cuisine Global, Israeli
Servings 1 jar

Ingredients
  

Sunflower Seeds Spread

  • 1 cup sunflower seeds preferably soaked
  • 8-9 tbsp fresh lemon juice
  • ½ tsp dry minced garlic
  • ½ tsp salt
  • 200 ml (¾ cup) water

Pumpkin Seeds Spread

  • 1 cup pumpkin seeds spread preferably soaked
  • 8-9 tbsp fresh lemon juice
  • ½ tsp dry minced garlic
  • ½ tsp salt
  • 200 ml (¾ cup) water
  • 3 tbsp extra virgin olive oil (optional)
  • 10 fresh mint leaves (optional)

Instructions
 

  • It is recommended to soak the seeds for two hours in advance to activate and soften them. Otherwise, 10-20 minutes soaking in hot water to soften them would work two.
  • Drain the soaking water and put the seeds (based on the recipe that you are following – pumpkin or sunflower seeds) in a food processor or blender with the rest of the ingredients. If you wish to add any additional ingredient – like roasted vegetables – add them in this phase
  • Taste and fix the flavors based on personal preference
  • Enjoy!

Notes

If you would like to enrichen the flavors of these spreads you can add to them roasted peppers, pumpkin, zucchini or garlic. You can also add pitted olives. The suggestion is to add a little while blending, tasting and fixing the flavors based on personal preference.
You can also add fresh herbs like basil or rosemary. The suggestion is to add a small portion to begin with and add more if needed (herbs have a strong flavor so best to start with little and add more if needed). 
Keyword dairy free, easy, gluten free, healthy, iron, keto, lactose free, low carb, nut free, Nutrients, oil free, paleo, preservatives free, quick, sugar free, vegan, vegetarian