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    Home » Recipes » Recipes

    Chili Lime Sunflower Seed Dip

    Published: Feb 8, 2022 · Modified: Aug 1, 2023 by Christy Faber · 3 Comments

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    Jump to Recipe

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

    Close up of Chili Lime Sunflower Seed Dip showing the texture and suggested garnish of olive oil, chili powder and sunflower seeds.

    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 recipes for  Spinach Chocolate Muffins and Carrot Cake Energy Balls.)

    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 flavor 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 flavors! The options are endless.

    Jump to:
    • Why You'll Love This Recipe
    • Ingredients
    • What To Serve With Sunflower Seed Dip
    • How To Make Chili Lime Sunflower Seed "Hummus"
    • Expert Tips
    • Recipe FAQs
    • Storage
    • More Recipes You'll Love
    • Recipe
    • Chili Lime Sunflower Seed Dip

    Why You'll Love This Recipe

    • Hidden veggies!
    • A great alternative to hummus
    • Inexpensive
    • Dairy-free
    • Customizable -- adjust the seasoning to your preference or include completely different spices
    • A perfect make ahead crowd pleaser!

    Ingredients

    The 7 ingredients to make chili lime sunflower seed dip in bowls on a countertop.
    • Sunflower seeds -raw hulled sunflower seeds are used in this recipe.
    • Carrot - carrots add a sweetness and beautiful orange color to the dip.
    • Olive Oil
    • Water - the addition of some extra liquid helps to achieve the desired consistency of the dip.
    • Chili powder
    • Sea salt
    • Maple syrup - a touch of syrup adds some extra sweetness to the dip but you can omit it if you prefer!
    • Lime juice - swap for lemon juice if you prefer!

    See the recipe card below for a full list of ingredients and measurements.

    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 savory 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

    I have not experimented with any other substitutions or alterations for this recipe. If you decide to make any changes by adding or substituting ingredients, I would love it if you could share your results with us by leaving a comment below.

    How To Make Chili Lime Sunflower Seed "Hummus"

    Here are the step-by-step instructions to make this recipe.

    Step 1: Soak the sunflower seeds and boil the carrot.

    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.

    Sunflower seeds soaking in water in a bowl on a staged countertop.

    Step 2: Combine all ingredients in a blender.

    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.

    Ingredients in a blender about to be mixed together.

    Step 3: Blend and taste and adjust for seasoning.

    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!

    Blended ingredients, still in a blender showing smooth texture.

    Expert Tips

    • For the creamiest texture, soak the raw hulled sunflower seeds for several hours or overnight. (I have made this dip without presoaking the sunflower seeds which does work in a pinch.)
    • 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.
    • Allow the dip to chill in the refrigerator for an hour or two before serving.
    • When serving, consider garnishing the dip with a drizzle of olive oil, a sprinkle of chili powder, or a few lime zest curls.

    Recipe FAQs

    How much protein is found in 100g 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.

    Are sunflower seeds safe to eat if you have a nut allergy?

    Yes, sunflower seeds are generally considered safe for most people with nut allergies. Sunflower seeds are not tree nuts, they are botanically classified as seeds.

    Someone dipping pita bread into sunflower seed dip.

    Storage

    Fridge

    Store the dip in an airtight container in the refrigerator. It can be kept for 3-4 days.

    More Recipes You'll Love

    • Homemade Tahini Hot Chocolate
    • No-Bake Carrot Cake Energy Balls
    • Pumpkin Pie Pecan Bars
    • High Protein Cottage Cheese Quiche

    Did you make this recipe? Let me know!
    Leave a review or comment below!

    Recipe

    Chili Lime Sunflower Seed Dip

    Christy Faber
    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.
    5 from 3 votes
    Print Recipe Pin Recipe SaveSaved!
    Prep Time 25 minutes mins
    Soak time 2 hours hrs
    Total Time 2 hours hrs 25 minutes mins
    Course Snack
    Cuisine Mexican
    Servings 4 people
    Calories 152 kcal

    Ingredients
      

    • ¾ cup raw hulled sunflower seeds pre soaked
    • 1 large carrot boiled
    • 3 tbsp olive oil
    • 2 tablespoon water more if needed
    • 1 ½ tsp chili powder
    • 1 teaspoon sea salt
    • 1 tsp maple syrup
    • 3 tablespoon lime juice (or lemon) more if needed

    Instructions
     

    • 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!

    Notes

    • In the photos I had doubled the recipe.
      • For the creamiest texture, soak the raw hulled sunflower seeds for several hours or overnight. (I have made this dip without presoaking the sunflower seeds which does work in a pinch.)
      • If you want a creamy dip, use a blender and if you want a dip with more texture, use a food processor. To get the dip really smooth, just keep blending and blending. 
      • 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.
      • Allow the dip to chill in the refrigerator for an hour or two before serving.
      • When serving, consider garnishing the dip with a drizzle of olive oil, a sprinkle of chili powder, or a few lime zest curls.

    Nutrition

    Serving: 19.69gCalories: 152kcalCarbohydrates: 7gProtein: 2.2gFat: 15.1gSaturated Fat: 1.9gSodium: 492mgPotassium: 161mgFiber: 1.6gSugar: 2.6gCalcium: 19mgIron: 1mg
    Tried this recipe?Let us know how it was!

    If you make this recipe please leave a comment and give this recipe a rating! I aim to respond to every single comment. I am so grateful when you trust me and try one of my recipe creations in your own kitchen. I love to hear how it went!  Let’s connect on Instagram and tag me in your food pics!

    ‘Til next time,

    Christy

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    Reader Interactions

    Comments

    1. Meg says

      March 02, 2025 at 6:54 pm

      5 stars
      Delicious! We really enjoyed this for lunch!

      Reply
    2. Val says

      February 16, 2022 at 12:06 am

      5 stars
      Absolutely amazing !

      Reply
      • Christy Faber says

        February 17, 2022 at 9:33 pm

        Thank you for the kind comment!

        Reply
    5 from 3 votes

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    Welcome,

    I’m Christy

    a happy wife and mother to three boys, a nutritionist, a food lover and a Canadian. Creating and experimenting in the kitchen is my idea of an afternoon well spent. To me, a clean kitchen is an empty canvas of possibility and that means my kitchen never stays clean for long. My dream is that one or more of the recipes I share here will inspire you, perhaps even becoming a cherished family favourite.

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