Sunflower Seed and Carrot Pate

Sunflower Seed and Carrot Pate | The Full Helping

I love cashews, and as you’ve probably noticed, I use them in just about everything, from cashew cheese to raw whipped cream. Even so, cashews can be pricey, and some folks have allergies to them, so it’s always a good exercise for me to use other nuts/seeds as the base of a new recipe. Plus, variety is always a cornerstone of a healthful diet, which means that it’s wise to step outside of one’s ingredient comfort zone now and then.

Sunflower seeds are inexpensive and healthful, and they’re a convenient alternative to cashews in creamy recipes. This nutritious sunflower seed and carrot pate is a perfect place to start.

Here’s another thing I love about sunflower seeds: they soak up quickly. About 1 hour is really all you need to soften them enough to whip them into a very flavorful pate. In this recipe, I combine the creamy seeds with carrot, which adds a touch of sweetness and color to the mixture. The pate is light, lemony, and perfect for summer.

Sunflower Seed and Carrot Pate | The Full Helping

Sunflower Seed and Carrot Pate
Recipe Type: dips, snacks
Cuisine: gluten free, soy free, no oil, tree nut free
Author: Gena Hamshaw
Prep time:
Cook time:
Total time:
Serves: 1 1/2 cups (about 6 servings)
  • 1 cup sunflower seeds, soaked 1 hour or more, then drained of soak water
  • 3/4 teaspoon salt
  • 2 tablespoons lemon juice
  • 2 pitted Medjool dates
  • 1/3 cup water
  • 1/2 cup gratd carrot
  • Several sprigs of dill
  1. Pulse together the seeds, salt, lemon, and dates in a food processor fitted with the S blade. Add the water and then process until the pate is smooth.
  2. Add the carrot and dill and pulse until they’re evenly incorporated into the smooth pate. Add extra salt and black pepper to taste. Serve as a dip, spread, or a topping for salads/wraps/toast.
Leftover pate will keep for up to 3 days in an airtight container in the fridge.

 Sunflower Seed and Carrot Pate | The Full Helping

I’ve blogged before about the variety of uses for nut pates. Like hummus or cream cheese or guac, they’re perfect for stuffing into wraps or sandwiches, for using as a dip, for layering between stacks of veggies (like a Napoleon) or for simply plopping onto salads. As you can see, this particular pate is especially good with bell pepper strips or halves–a perfect appetizer option if you’re having people over!

Sunflower seeds are an excellent source of Vitamin E, thiamin (or Vitamin B1), and phytosterols (which help to lower bad cholesterol). Not so bad for a humble little seed. I hope you’ll try this pate soon, and that you enjoy it!


This post may contain affiliate links. If you use these links to buy something I may earn a commission. Visit my privacy policy to learn more.

Categories: Recipes, Dips, Snacks
Dietary Preferences: Gluten Free, No Oil, Raw, Soy Free, Tree Nut Free

Leave a Comment

Star ratings help other readers to find my recipes online. If you loved this recipe, would you please consider giving it a star rating with your comment?

Thank you for your feedback. I'm grateful for your presence in this space!


Your email address will not be published. Required fields are marked *

  1. Thanks for this recipe! I made this for lunch ( I subbed dill w parsley, and dates w raisins), and put it in a nori wrap. It was filling, yet light! I felt energized and light afterwards, which was new for me-since I usually get the post-lunch slump!

  2. OMG that looks delicious – I love raw capsicum & sunflower seeds… I’ll definitely be trying that this week!!

  3. while i love seeds, never thought about making the switch from nuts! sounds like a great summer meal 🙂

  4. I’m going to make the sunflower seed pate tomorrow for lunch and I can’t wait to taste it. Thank you so much for the great recipe!

  5. Can’t wait to try this recipe. I recently tried the coconut chai for the first time at Bonobos, thanks to you, and WOW….it’s a milkshake!

  6. this is perfect timing – with school starting on monday i was looking for some new ideas to spice up my lunch boxes and this i can tell is going to become a new favorite for me 🙂 wonderful as always gena!

  7. way to update. i know keeping up with tags, pages and updates is exhausting. you need a blogintern. lol create recipe, i love how you lighten up the pate with carrots!

  8. It always amazes me how presentable your food always looks. I’d never think to put a nut pate into a sliced bell pepper, but it looks so pretty (not to mention delicious). I love all these ideas! I’m off to check out your blog post on “Crazy Sexy Life.” 🙂

  9. Thanks for posting this one…I have seen and made nut pates with almonds and cashews and something about my tummy and too many nut pates…it just doesn’t work for me. So the seed pate gives me hope that it’ll be lighter in my belly. Yay! And those little matchstick carrots and zucch on top…cute. I wish my knife skills were that patient or my new Oxo julienne’ing tool actually would work for me, but no such luck.

  10. I absolutely love pates, and this one sounds so refreshing and delicious! Definitely on my “to make” list. 😉

  11. Gena these look so yummy and wonderful! Thanks for the recipe ideas!

    As for nuts I love them too! And I don’t find they sit heavy with me, but I know I have to get more in a habit of soaking them before eating the raw nuts to increase digestibility.

    P.S. As an aside I read your about page and I have to say, you are one of the most inspirational people out there when it comes to healthy eating. There are not a lot of people out there like you, but every time I come across one I think, yes!!!! There is hope and there are people who really care about themselves and their health from a reasonable, common sense, and truly healthy approach. I know I kind of said that the other day on the guest post you wrote, but I had to tell you again – way to go!!!!

  12. Thanks Gena! That’s funny- I was just trying your recipe page yesterday and hoping you would update it! I’m helping host a cocktail party tonight and planning to contribute the zucchini-tomato-nut cheese rounds from your cocktail party- I’m also planning to make some with goat cheese instead of nut cheese. Excited to share the raw!

  13. Silly Gena with her “nachos.” Please, I’m much more likely to try this if we call it perfect sunflower seed pate! Or better-and-cheaper-than-Bonobos pate. Both titles would catch my eye. 😉

  14. Oh sunbutter is my favorite of all nut butters. I absolutely adore the flavor. I add toasted pumpkin seeds to all of my stir fries and salads for a yummy crunch. I agree that they sit lighter in my tummy, but never really understood why. Glad to see I’m not the only one! Take care 🙂

  15. You know, I know soaking nuts makes them better for pates and sauces, but why have I always forgotten then when making such things in the past?? Never again, thanks to you, Miss Gena! 🙂

  16. I can eat nuts any time of year, they are one of my favorite fats!! Your meal looks delicious! Also, the kitchen tools pages is such a great addition! I just got a juicer, and I just checked out your juicing vs. blending post, very interesting! I am on the lookout for great juice combos if you have any suggestions, I am fairly new to juicing!

  17. Yummy! I love every recipe you creative Gena, they all sound so wonderful!
    I’ve still got to make that alfredo, it’s just calling my name!

  18. Sensational sunflower seed spread!! (How’s THAT for alliteration 😉 )

    Thank you for the blog page updates!! Great resources.

  19. I can’t eat nuts at all but I can do sunflower seeds:) Thanks for the recipe! Your dinner looks yummy.

  20. I had a delicious sort of pate (they called it eggless salad) served over greens at Daily Juice, a raw cafe and juice bar here in Austin. It was quite good—and filling! This pate looks really good as well, I bet it would be great in a nori wrap.

  21. Oh my gosh. I miss kale 🙁 You just made me want to visit the nearest Whole Foods. Only Doha doesn’t have spinach, let alone a Whole Foods.

    Silly desert climates.

  22. Lovely dinner ~
    & thank you for the kitchen tools and recipe page updates!
    Have a good day,

  23. Ah, thanks so much for this. My sister is allergic to all nuts and although I’m interested in raw foods, I never make things that she can’t try! I’d love to see more nut-free raw meals in the future. 🙂

  24. Yum! I love the flavor of sunflower seeds, as evidenced by my recent addiction to Sunbutter. Have you ever tried making simply raw sunflower seed butter? I bet that would be delicious as well. Thanks for the pate recipe!