close up picture of sunflower butter oatmeal balls

Fermented Sunflower Butter Oatmeal Balls

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Chewy bite-sized energy balls made with sunflower butter, oats, flaxseed, chia seeds, and cinnamon. The perfect prep-ahead snack that your family will love!

The delicious duo of sunflower butter and chocolate come together with sprouted oats, flax, and chia seeds to make these no-bake, gluten-free Sunflower Butter Oatmeal Balls.

sunflower butter oatmeal balls pin

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I make these Sunflower Butter Oatmeal balls on a weekly basis for my family. They’re quick and easy to make, made with wholesome ingredients, and taste delicious!

I find that having a healthy homemade snack option ready for my kids (and my husband and me) keeps me from buying processed granola bars and other snacks from the store.

I want to cut out processed foods as much as possible and know exactly what’s in the snacks my kids eat. We love making our own cheese crackers and gummy bears too!

The Benefits of Sunflower Butter

Sunflower butter is a great alternative to peanut butter and other nut butters. It’s made from sunflower seeds, which are packed with nutrients like vitamin E, magnesium, and healthy fats.

One big advantage is that it’s allergy-friendly. If your family or friends have nut allergies, sunflower butter is a safe and delicious option.

You can make fermented sunflower butter for better digestion and nutrient absorption. When you soak sunflower seeds with some kefir, yogurt, or whey before making the butter, it helps your body absorb more nutrients and makes it easier to digest.

Sunflower butter also has a creamy texture and a mild, nutty flavor that works well in all kinds of recipes. It’s perfect for these oatmeal balls!

How to Make Fermented Sunflower Butter

Making fermented sunflower butter at home is simple, and you only need a few ingredients.

goat milk yogurt, kefir fermenting, and sunflower seeds on kitchen counter
Ingredients for fermenting sunflower seeds

Step 1: Pour sunflower seeds into a glass jar. Add a few tablespoons of homemade kefir, yogurt, or whey. This makes the seeds easier to digest and helps your body absorb more nutrients. Fill the jar with enough filtered water to cover the seed and kefir/yogurt/whey mixture. Stir the mixture with a wooden spoon until the kefir/yogurt/whey is mixed in.

2 Tbsp of kefir added to sunflower seeds
2 Tbsp of kefir added to sunflower seeds
Mixing kefir, filtered water, and sunflower seeds together
Mixing kefir, filtered water, and sunflower seeds together

Step 2: Cover with a coffee filter or dish towel and let the seeds sit at room temperature for 12 hours or overnight. You can let them soak for up to 48 hours if you wish!

*You can skip steps 3 and 4 if you are just making sunflower seed butter. I like to dry the seeds because we enjoy snacking on them as well as making butter out of them.

Step 3 (optional): Drain the seeds and spread out evenly on parchment paper lined baking sheet.

Step 4 (optional): Dry the seeds in the oven at 200 degrees Fahrenheit for up to 12 hours. I check on them every few hours and stir so they dry evenly.

Sunflower seeds on baking sheet before drying
Sunflower seeds on baking sheet before drying
Dried sunflower seeds in food processor
Dried sunflower seeds in food processor

Step 4: Add the seeds to a food processor or high-speed blender. Blend until smooth, scraping down the sides as needed. This may take 5-10 minutes, so be patient! You can add some avocado oil or coconut oil to help speed up the process. I also add a pinch of salt and a drizzle of honey.

Sunflower seeds ground into butter in food processor
Sunflower seeds ground into butter in food processor
Fermented sunflower seed butter in glass bowl
Fermented sunflower seed butter

Step 5: Scoop butter out of the food processor and add it to a glass jar or container that has an air-tight lid. Store in the refrigerator for several months, or freeze for long-term storage.

Ingredients for Sunflower Butter Oatmeal Balls:

I like to get these ingredients from Azure Standard because they have lots of healthy options. Read here about how I source a lot of my food from Azure Standard and save lots of money by doing so.

Creamy Sunflower Butter – you can make your own fermented sunflower butter or use store-bought. You may also substitute any seed or nut butter of choice. Most seed and nut butters that do not have added ingredients have a nice drizzly and runny consistency which works well for these oatmeal balls.

Virgin coconut oil – You can also use butter.

Honey: As a natural sweetener, honey is not only delicious, but also provides anti-inflammatory, antioxidant, and antibacterial properties. I prefer to use raw honey. Maple syrup works also.

Pure vanilla extract

Sprouted Quick Oats – you can also use rolled oats and grind them up in a food processor or blender.

Ground flaxseed – may substitute hemp hearts or flour of choice

Chia seeds

Sea Salt– I like to use Redmond Real Salt

Mini chocolate chips

Tools You May Need:

Food Processor (this is nice to have if you’re using rolled oats instead of quick oats)

How To Make Sunflower Butter Oatmeal Balls:

Step 1 (skip if using quick oats): If you prefer to make the oatmeal balls with a chunkier texture, skip to Step 2. This optional step helps to achieve a smoother texture in the oatmeal balls. Add the oats to a food processor or blender. Pulse 10-15 times or until some of the oats are broken into very small pieces and others remain relatively intact.

Step 2: In a medium bowl, combine oats, ground flaxseed, chia seeds, and a pinch of salt.

Adding flaxseed to oats in a glass mixing bowl
Adding flaxseed to oats
All dry ingredients added to a glass mixing bowl
All dry ingredients added

Step 3: Add the sunflower butter (or seed/nut butter of choice), coconut oil, honey, and vanilla extract and stir with a wooden spoon or with clean hands.

adding sunflower butter and honey in glass mixing bowl
Adding sunflower butter and honey
mixing wet and dry ingredients together in glass mixing bowl
Mixing wet and dry ingredients together

Step 4: Mix in the chocolate chips.

adding chocolate chips to oat mixture
Adding chocolate chips
oatmeal ball dough mixed together in glass mixing bowl
Dough mixed together

Step 5: Roll dough into 23-25 small round bites. If the dough doesn’t come together add 1 teaspoon of water at a time until it starts sticking together. You may or may not need to add water. It will depend on the consistency of the seed/nut butter used.

sunflower butter oatmeal balls laid out on parchment paper on counter

Step 6: Store in an airtight container in the refrigerator for up to 1 week or the freezer for up to 3 months.

sunflower butter oatmeal balls in glass storage container

Tips

  • Use seed or nut butter that has a nice drizzly and runny consistency.
  • If you prefer to make the oatmeal balls with a chunkier texture, use rolled oats.
  • Add 1/4 cup of unsweetened shredded coconut for an additional add-in.
  • If you don’t want to use honey, you should be able to substitute maple syrup.
  • If the dough doesn’t come together add 1 teaspoon of water at a time until it starts sticking together. You may or may not need to add water. It will depend on the consistency of the seed/nut butter used.
  • Make sure dough is not warm when you mix in the chocolate chips. Otherwise the chocolate chips will melt.

Ideas for Other Mix-ins and Swaps:

Recipe FAQ’s

Are oats gluten free?

Rolled oats are naturally gluten-free however, they may come in contact with gluten-containing grains if processed in the same facilities and/or on the same equipment as gluten-containing grains. Though the amount of gluten these “exposed” oats contain is minimal, if you have celiac disease and want to be sure the oats you are consuming have no trace gluten, I suggest purchasing Certified Gluten-free Sprouted Oats or Certified Gluten-free Rolled Oats.

Why use quick oats instead of rolled oats?

My family enjoys the smoother texture of these oatmeal balls made with quick oats. You can definitely use rolled oats if you enjoy a chunkier texture.

Why is it good to ferment seeds or nuts?

Nuts and seeds store a lot of anti-nutrients that make it very difficult for them to digest. Fermentation breaks down these anti-nutrients, including phytic acid, making the seeds and nuts easier to digest. Phytic acid can also block the absorption of important minerals, but fermentation reduces its levels, making the nutrients more available.
Fermentation also boosts the probiotic content of the seeds, which supports gut health. Probiotics are beneficial bacteria that aid digestion and help maintain a healthy balance in your gut microbiome.

More Benefits of Making Your Own Oatmeal Balls

You decide the ingredients – When you make your own sunflower butter oatmeal balls at home, you’re in complete control of the ingredients. You can substitute with different mix-ins and experiment with different flavors. No more worrying about preservatives, artificial dyes, or unnecessary additives that sneak into store-bought snacks.

Cost-effective – Making your own oatmeal balls is surprisingly cost-effective. A few simple ingredients- oats, seed or nut butter, a few mix-ins and a sweetener- can go a long way. Instead of constantly buying boxes of granola bars that disappear quickly, you can whip up a batch of oatmeal balls at a fraction of the cost. Plus, once you have the basic ingredients on hand, you can make them as often as you like, experimenting with different mix-ins.

Fun to make – Your kids will love helping to make these! Getting them involved in the process- choosing the mix-ins, and helping to mix- turns snack time into a family activity. Not only are they excited to eat a healthy treat, but they also feel proud knowing they helped make it.

As busy parents, its rewarding to find quick and simple ways to provide healthy options for your kids. Making these sunflower butter oatmeal balls takes just a little time, but the impact it has on your family’s diet is well worth it.

Give it a try and let me know what you think in the comments below!

close up picture of sunflower butter oatmeal balls

Fermented Sunflower Butter Oatmeal Balls

Made these with healthy, simple ingredients for a yummy, healthy snack your kids will love!
Prep Time 20 minutes
Total Time 20 minutes
Course Snack
Cuisine American
Servings 25 energy bites

Equipment

  • Food Processor This is nice to have if you're using rolled oats instead of quick oats

Ingredients
  

  • 1 cup creamy sunflower butter drizzly consistency
  • 3 tbsp virgin coconut oil may substitute butter
  • 3 tbsp honey may substitute maple syrup
  • 1 tsp pure vanilla extract
  • 2 1/4 cups sprouted quick oats you can also use rolled oats and grind them up in a food processor or blender.
  • 1/4 cup ground flaxseed or additional oats
  • 1 tbsp chia seeds
  • 1/4 tsp fine sea salt
  • 1/4 cup mini chocolate chips

Instructions
 

Fermented Sunflower Seed Butter

  • Pour sunflower seeds into a glass jar. Add a few tablespoons of homemade kefir, yogurt, or whey.
  • Fill the jar with enough filtered water to cover the seed and kefir/yogurt/whey mixture. Stir the mixture with a wooden spoon until the kefir/yogurt/whey is mixed in.
  • Cover with a coffee filter or dish towel and let the seeds sit at room temperature for 12 hours or overnight. *You can skip the next two steps if you are just making sunflower seed butter. I like to dry the seeds because we enjoy snacking on them as well as making butter out of them.
  • Drain the seeds and spread out evenly on a parchment paper lined baking sheet.
  • Dry the seeds in the oven at 200 degrees Fahrenheit for up to 12 hours. I check on them every few hours and stir so they dry evenly.
  • Add the seeds to a food processor or high-speed blender. Blend until smooth, scraping down the sides as needed. This may take 5-10 minutes, so be patient! You can add some avocado oil or coconut oil to help speed up the process. I also add a pinch of salt and a drizzle of honey.
  • Scoop butter out of the food processor and add it to a glass jar or container that has an air-tight lid.
  • Store in the refrigerator for several months, or freeze for long-term storage.

Sunflower Butter Oatmeal Balls

  • (skip if using quick oats): If you prefer to make the oatmeal balls with a chunkier texture, skip to the next step. This optional step helps to achieve a smoother texture in the oatmeal balls. Add the oats to a food processor or blender. Pulse 10-15 times or until some of the oats are broken into very small pieces and others remain relatively intact.
  • In a medium bowl, combine oats, ground flaxseed, chia seeds, and a pinch of salt.
  • Add the sunflower butter (or seed/nut butter of choice), coconut oil, honey, and vanilla extract and stir with a wooden spoon or with clean hands.
  • Mix in the chocolate chips.
  • Roll dough into 23-25 small round bites. If the dough doesn't come together add 1 teaspoon of water at a time until it starts sticking together. You may or may not need to add water. It will depend on the consistency of the seed/nut butter used.
  • Store in an airtight container
Keyword energy balls, healthy snack for kids, nut butter balls, oatmeal balls, oatmeal balls with chocolate chips, peanut butter balls, protein balls, sunflower butter oatmeal balls

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