Toast — Recipe 22 of 60
Sunflower Seed Butter & Banana Toast
A next-level healthy toast that uses homemade sunflower seed butter instead of peanut butter — naturally nut-free, rich in vitamin E and incredibly delicious. Takes 10 minutes to make the butter from scratch and transforms a simple slice of toast into a genuinely nutritious meal.
Nutrients (per serving)
- Calories
- ~420kcal
- Protein
- ~14g
- Carbs
- ~48g
- Fat
- ~20g
Ingredients
What you need
- 016 tbsp sunflower seeds, toasted (for the butter)
- 021 tbsp black chia seeds
- 032 slices wholegrain bread
- 041 medium banana, sliced
- 051 tsp honey or maple syrup
- 061 pinch of cinnamon
- 071 pinch of salt
- 081 tsp coconut oil (for blending the butter)
Instructions
How to make it
- 01
Toast sunflower seeds in a dry pan over medium heat for 4–5 minutes until deep golden and fragrant. Let cool for 5 minutes — toasting is essential for a smooth, flavorful butter.
- 02
Add toasted sunflower seeds, coconut oil and a pinch of salt into a small blender or food processor.
- 03
Blend for 4–6 minutes, scraping down the sides every minute, until the mixture transforms from crumbly to completely smooth and creamy. Be patient — it will come together.
- 04
Toast the bread until golden and crispy.
- 05
Spread a generous layer of sunflower seed butter on each slice.
- 06
Arrange banana slices on top.
- 07
Sprinkle chia seeds and cinnamon over the banana.
- 08
Drizzle with honey and serve immediately.
The science
Why it's good for you
Homemade sunflower seed butter contains none of the additives, hydrogenated oils or excessive sugar found in most commercial nut butters. Sunflower seeds are extraordinarily rich in vitamin E — just one serving covers more than 80% of your daily requirement. Vitamin E works as a powerful antioxidant that protects cell membranes, supports skin elasticity and reduces inflammation. Banana adds natural potassium for muscle function and heart health, while chia seeds contribute omega-3 fatty acids and fiber that slow digestion and keep you full for hours. A simple toast that punches well above its weight nutritionally.