Chili Lime Sunflower Seed Dip is creamy, tangy, fresh and flavourful. Sunflower Seed dip is made from wholesome ingredients including raw sunflower seeds, a whole large carrot, olive oil and fresh citrus juice. This dip is rich in protein.

The sunflower seeds alone contribute more than 20 grams of protein and the addition of a whole carrot is a great way to sneak more vegetables into both your and your children's diet. Kids will have no idea you have added a secret vegetable into their dip. (Speaking of sneaking vegetables check out these Spinach Chocolate Muffins)

I find sunflower seed dip is a great alternative to hummus. Sometimes you just want to switch it up. Sunflower seed dip is much creamier than homemade hummus and is much easier to get the flavour balance just right.

If you omit the chili powder and maple syrup, you will have a great base recipe for getting creative and experimenting with your own dip flavours! The options are endless.

What to Serve with Sunflower Seed Dip

Tortilla chips
Pita bread or Naan bread
Veggie Tray – cucumbers, carrot, celery, radishes, broccoli, cauliflower, mushrooms, peppers, cherry tomatoes, snap peas, zucchini
A spread for savoury toast or crostini
A delicious spread to pair with your avocado toast
Apple slices
Veggie Straws
Crackers or Pita Chips
Pretzel sticks
Great topping for quinoa salad or rice and beans
A protein rich pasta sauce

Frequently Asked Questions

How Much Protein is Found in 100 grams of Sunflower Seeds?

According to Healthline, there are 21 grams of protein in 100 grams of sunflower seeds.

What Are the Health Benefits of Sunflower Seeds?

Sunflower seeds are a significant source of copper as well as magnesium and iron. They are also especially good sources of Vitamin E and selenium. Selenium is a trace mineral that is great for the thyroid and immune system. If you eat a vegetarian diet, it can be especially difficult to get sufficient amounts of selenium.

How Long Does Sunflower Seed Dip Last?

Sunflower Seed Dip will last 3-4 days in a covered container in the fridge. But I think you will eat it before then!

What is Evoo?

Evoo stands for Extra Virgin Olive Oil.

How to Make Sunflower Seed "Hummus"

Several hours before making the dip, place the sunflower seeds in a small bowl, cover with water and leave to soak.

Bring a small pot of water to a boil on the stove. Peel and chop up the carrot into 1-inch pieces. Boil until fork-tender and then drain.

In a food processor or blender, combine the drained and rinsed sunflower seeds, olive oil, water, chili powder, lime or lemon juice, sea salt, maple syrup and boiled carrot. Blend until totally smooth.

Taste the dip and adjust for seasonings as necessary. Add more lemon juice, maple syrup or salt if necessary until the dip is tangy and delicious. Enjoy!

Tips for Making Sunflower Seed Dip

If you want a creamy dip, use a blender and if you want a dip with more texture, use a food processor.
Taste the dip to adjust for seasonings. This is an important step in every recipe but especially for dips. The size of the carrot may change from batch to batch so this is why adjusting seasoning is so necessary.
I have made this dip without presoaking the sunflower seeds which does work in a pinch.

More Recipes to Enjoy Around the Table

Tahini Hot Chocolate

Tahini Hot Chocolate is a thick, comforting hot drink with a truly underrated flavour combination: tahini and chocolate.

Carrot Cake Energy Balls

Carrot Cake Energy Balls are very quick to make and an excellent way to eat more carrots. This recipe includes warming spices like cinnamon, nutmeg and ginger with a hint of lemon. It will definitely remind you of carrot cake.

Pumpkin Pie Pecan Bars

These bars are our family’s new favourite treat for fall! They taste exactly like pumpkin pie but with a delicious streusel topping and the satisfying crunch of crushed pecans.

Chili Lime Sunflower Seed Dip