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Snack

Maple and Cinnamon Sunflower Seeds

Sunflower seeds toasted in a pan and clumped with a teaspoon of maple syrup and cinnamon. No nuts, no sesame, 164 kcal.

Calories
164kcal
Protein
5g
Fat
13g
Carbs
8g

Per serving, makes 1. 6 minutes of work. Published 8 September 2026.

Allergens

None of the fourteen declared allergens is in the ingredient list as written.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

  • Sunflower seeds25 g
  • Maple syrup1 tsp, about 7 g
  • Ground cinnamonA pinch
  • SaltA pinch

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Method

  1. Toast the seeds in a dry pan over medium heat for about three minutes, stirring, until they turn golden.

  2. Add the maple syrup, cinnamon and salt and stir for thirty seconds. The syrup thickens and the seeds start to clump.

  3. Tip onto baking paper, spread out with a spoon and leave to cool. Break into pieces once hard.

Worth knowing

  • The maple syrup is 19 kcal and the reason this tastes like something. The seeds are the rest.
  • Sunflower seeds are cheaper per gram than any nut and do the same job in a mix. Worth knowing when the bag of almonds runs out.

More like this

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.