A few months ago, I read about the health benefits of sunflower seeds for the first time. They are chock-full of antioxidants and anti-inflammatory agents and are a good source of fiber, essential fatty acids, and minerals like zinc and manganese. I felt it would be good to start including sunflower seeds in my diet. Since I often eat granola or muesli with milk, I thought of making sunflower seed milk for my breakfast. Besides being vegan and healthy, this milk is also suitable for those who are allergic to tree nuts.

Sunflower seed milk has got a mild nutty flavor and a barely-there floral undertone. It tastes good chilled, flavored with a pinch of elaichi powder; poured over cereal/granola; or blended with fruits into a smoothie. You can also sweeten it with date paste if desired.

Note: The milk is quite delicate, so I wouldn’t heat it up.

Preparation time: 10 minutes + soaking time

Yields: 4 cups (around 600 ml)


  • 1 cup sunflower seeds
  • 4 cups water, plus more for soaking
  • A pinch of salt


  1. Place the sunflower seeds in a big bowl and cover with water. Add a pinch of salt. Soak overnight (6-8 hours).
  2. Drain and discard the soaking water and filter out the sunflower seeds. Rinse well.
  3. Blend the sunflower seeds with 1 cup of water until frothy and creamy. Add another cup of water and continue blending. Strain the mixture using a fine-mesh strainer or porous cotton cloth.
  4. Repeat Step 3 with the residual pulp and the remaining 2 cups of water. Your sunflower milk is ready! It keeps well in a cold fridge for up to 2-3 days.

The residual pulp can be added to cookie dough, cheela batter, roti dough, etc.