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.
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.
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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
- 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.
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.
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!
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
According to Healthline, there are 21 grams of protein in 100 grams 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.
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.
Storage
Fridge
Store the dip in an airtight container in the refrigerator. It can be kept for 3-4 days.
Did you make this recipe? Let me know!
Leave a review or comment below!
Recipe
Chili Lime Sunflower Seed Dip
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
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
Meg says
Delicious! We really enjoyed this for lunch!
Val says
Absolutely amazing !
Christy Faber says
Thank you for the kind comment!