4-Ingredient Sunflower Seed Chocolate Bites (2024)

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If you’re looking for an easy crunchy snack that’s also good for you, try these 4-ingredient sunflower seed chocolate bites. All you need is sunflower seeds, maple syrup, salt and dark chocolate!4-Ingredient Sunflower Seed Chocolate Bites (1)

These 4-ingredient sunflower seed chocolate bites were inspired by these that I made a few months ago. They went down a treat on Instagram, so I thought why not make an even simpler version without nuts (for those with nut allergies). I also dipped them in chocolate (because why not!), but of course you can omit for a lower calorie version.

Like many of my recipes, this recipe is flexible – you can use other seeds (like sesame or pumpkin seeds), or you can include other fun additions like dried fruit, coconut flakes and spices (cinnamon or cardamom would work really well!).

If you like easy, few recipe treats, this one is for you! As well as being healthy, they also only call for 4 INGREDIENTS! Treats don’t get easier than this. They’re also super crunchy, so great if you’re anything like me and need something every now and then to satisfy your crunchy cravings.

4-Ingredient Sunflower Seed Chocolate Bites (2)

Why I love making these 4-ingredient sunflower seed chocolate bites:

I’m a big snack person, always have been. I seem to function better on 3 small meals and a couple of snacks in between. I’ve tried doing the 3 large main meals and fasting in between, but that never seems to work for my body. I end up feeling lethargic and heavy after meals making me feel very demotivated and lacking in energy.

That’s why I love having healthy, homemade snacks at home so it’s easier to make good snack choices when I start feeling peckish. Nuts & seeds have always been my go-to snack of choice, so I thought why not whip up some snacks that incorporate them into fun ways that makes snack time exciting, tasty and nutritious.

We should all be increasing our seed/nut intake. They’re associated with so many health benefits, mainly because they’re packed with fibre, antioxidants and healthy fats. They’re also satiating and satisfying because of their fat content. Plus they contain some plant-based protein, which helps make them even more satisfying and filling. These 4-ingredient sunflower seed chocolate bites are an easy and yummy way to get some of those amazing heart healthy seeds into your diet.

4-Ingredient Sunflower Seed Chocolate Bites (3)

What you need to make these 4-ingredient sunflower seed chocolate bites:

Sunflower seeds – packed with nutrients and healthy fats. They create the most delicious crunchy snack when mixed with a little maple syrup and baked until golden brown. You can use other seeds like pumpkin/sesame seeds. You can also include other additions like dried fruit, coconut flakes and spices.

Maple syrup – You only need 2 tbsp to add sweetness, but also to help the seeds hold together as they bake in the oven.

Salt – To enhance the flavour of the sunflower seeds.

Dark chocolate – because I’m obsessed with dark chocolate and would add it to everything if I could! Glad it’s also a great source of antioxidants 😉 However, you can omit if you prefer not to use it. You can also use milk or white chocolate instead.

4-Ingredient Sunflower Seed Chocolate Bites (4)

4-Ingredient Sunflower Seed Chocolate Bites (5)

These 4-ingredient sunflower seed chocolate bites are:

  • Vegan
  • Gluten-free
  • Dairy-free
  • Nut-free
  • Soy-free
  • Made with only 4 ingredients
  • Easily adjustable to taste/likes
  • A great grab-and-go snack
  • A great healthier dessert option
  • Super crunchy
  • So delicious!

4-Ingredient Sunflower Seed Chocolate Bites (6)

4-Ingredient Sunflower Seed Chocolate Bites (7)

If you're looking for an easy crunchy snack that's also good for you, try these 4-ingredient sunflower seed chocolate bites. All you need is sunflower seeds, maple syrup, salt and dark chocolate!

5 from 9 votes

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Course Dessert, Snack

Servings 14

Calories 117 kcal

Ingredients

  • 200g sunflower seeds
  • Pinch of salt
  • 2 tbsp maple syrup
  • 60g Dark chocolate

Instructions

  • Preheat oven to 180C/160C fan/350F.

  • Add the sunflower seeds to a bowl along with a pinch of salt and the maple syrup. Mix until everything is evenly distributed.

  • Line a baking sheet with parchment paper. Press some of the mixture in a small round cookie cutter, then remove slowly to shape into flat discs*.

  • Alternatively you can spoon some of the mixture straight onto the lined baking sheet to make clusters instead.

  • Bake for 15-20 minutes (depending on how big/small you make them), or until golden brown.

  • Allow to cool completely to firm up (they may break apart if you attempt to move them whilst still warm).

  • Once cooled, dip the bottom of the sunflower seed bites into melted dark chocolate. Or you can drizzle some chocolate on top instead.

Notes

* I used a small round cookie cutter to shape them and ended up with 14 bites. You can use any size cookie cutter depending on how many you want/how big you would like them to be. Just bear in mind that the nutritional breakdown is based on 14 servings.

Nutrition

Calories: 117kcalCarbohydrates: 7gProtein: 3gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gTrans Fat: 0.001gCholesterol: 0.1mgSodium: 2mgPotassium: 129mgFiber: 2gSugar: 3gVitamin A: 9IUVitamin C: 0.2mgCalcium: 17mgIron: 1mg

Keyword 4-ingredient, dark chocolate, easy dessert, gluten-free cookies, gluten-free dessert, healthy dessert, healthy snack, nut-free, seeds, sunflower seeds, vegan cookies, vegan dessert

Tried this recipe?Let us know how it was!

4-Ingredient Sunflower Seed Chocolate Bites (8)

4-Ingredient Sunflower Seed Chocolate Bites (9)

Nadia2023-10-18T11:27:16+01:00October 18, 2023|Chocolate, Dairy Free, Desserts, Gluten Free, Nut Free, snack, Sweet Snacks, Vegan, Vegetarian|35 Comments

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35 Comments

  1. 4-Ingredient Sunflower Seed Chocolate Bites (13)

    RebeccaOctober 18, 2023 at 6:35 pm - Reply

    This looks great! I was wondering do you use raw sunflower seeds for these or are the prebaked ones ok? I don’t want to overcook them. Thanks for any info you can give me!

    • 4-Ingredient Sunflower Seed Chocolate Bites (14)

      NadiaOctober 19, 2023 at 1:46 pm - Reply

      Hi Rebecca 🙂 I just used raw sunflower seeds. No need to bake them beforehand.

      • 4-Ingredient Sunflower Seed Chocolate Bites (15)

        IyaboNovember 11, 2023 at 12:30 pm - Reply

        I’ve just made them and added pumpkin seeds and almond nuts, but no chocolate. They are yummy?.

  2. 4-Ingredient Sunflower Seed Chocolate Bites (16)

    ChrisOctober 18, 2023 at 8:09 pm - Reply

    They look great! I don’t have maple syrup. Can I use honey instead?

    • 4-Ingredient Sunflower Seed Chocolate Bites (17)

      NadiaOctober 19, 2023 at 1:46 pm - Reply

      Hi Chris 🙂 Yes honey will also work.

    • 4-Ingredient Sunflower Seed Chocolate Bites (18)

      AmalOctober 26, 2023 at 5:44 am - Reply

      Hi Nadia
      Is it possible to use water and mink fruit sweetener instead of the maple syrup as in on the keto diet.

      • 4-Ingredient Sunflower Seed Chocolate Bites (19)

        NadiaOctober 27, 2023 at 1:32 pm - Reply

        Hi Amal 🙂 I’ve never tried mink fruit sweetener, so I can’t say for sure whether it’ll work 😅 please let me know how you get on if you try it though

      • 4-Ingredient Sunflower Seed Chocolate Bites (20)

        LusinJanuary 17, 2024 at 2:08 am - Reply

        Looks very delicious, I will try to make it. 1

  3. 4-Ingredient Sunflower Seed Chocolate Bites (21)

    Nicole BunnOctober 18, 2023 at 8:44 pm - Reply

    See Also
    No Starter Culture Fermented Dill Pickles (4 ingredients, probiotic, raw!)

    4-Ingredient Sunflower Seed Chocolate Bites (22)
    Amazing! I love them ❤️

    • 4-Ingredient Sunflower Seed Chocolate Bites (23)

      NadiaOctober 19, 2023 at 5:33 pm - Reply

      🥰🥰🥰

  4. 4-Ingredient Sunflower Seed Chocolate Bites (24)

    SufiaOctober 19, 2023 at 9:39 am - Reply

    Would honey work instead of maple syrup?

    • 4-Ingredient Sunflower Seed Chocolate Bites (25)

      NadiaOctober 19, 2023 at 1:52 pm - Reply

      Hi Sufia 🙂 Yes honey will also work x

  5. 4-Ingredient Sunflower Seed Chocolate Bites (26)

    KrisOctober 19, 2023 at 12:01 pm - Reply

    Macros on these please?

    • 4-Ingredient Sunflower Seed Chocolate Bites (27)

      NadiaOctober 19, 2023 at 1:53 pm - Reply

      Hi Kris 🙂 the macros are listed under as part of the recipe card, just under the notes.

  6. 4-Ingredient Sunflower Seed Chocolate Bites (28)

    MadelineOctober 19, 2023 at 12:32 pm - Reply

    4-Ingredient Sunflower Seed Chocolate Bites (29)
    I just made them, but put them in a baking dish for ease. Delicious!!!!

    • 4-Ingredient Sunflower Seed Chocolate Bites (30)

      NadiaOctober 19, 2023 at 1:54 pm - Reply

      So glad you like the recipe 🙂 great idea to use a baking dish ??

    • 4-Ingredient Sunflower Seed Chocolate Bites (31)

      PattieNovember 29, 2023 at 8:51 pm - Reply

      by dark chocolate, you mean sweet dark chocolate, not baking chocolate, right?

      • 4-Ingredient Sunflower Seed Chocolate Bites (32)

        NadiaNovember 30, 2023 at 5:35 pm - Reply

        I used 70% cocoa solids dark chocolate (UK), not sure what the equivalent of that would be. But really any chocolate will work, use the one you prefer 🙂

  7. 4-Ingredient Sunflower Seed Chocolate Bites (33)

    NickyNovember 6, 2023 at 2:07 pm - Reply

    How long will these keep and stay crunchy?

    • 4-Ingredient Sunflower Seed Chocolate Bites (34)

      NadiaNovember 7, 2023 at 12:55 pm - Reply

      They’ll stay crunchy at least 5 days. We’ve always finished them within 5 days, but they should stay crunchy longer as long as they’re stored in an air-tight container.

  8. 4-Ingredient Sunflower Seed Chocolate Bites (35)

    NathalieNovember 29, 2023 at 9:23 am - Reply

    4-Ingredient Sunflower Seed Chocolate Bites (36)
    Amazing recipe, thanks! I just made small bites (using silicone petit fours moulds). Once cooled, I used the same moulds to melt the chocolate (in the still warm oven, for a couple of minutes) and put the bites back into the moulds to coat them evenly in chocolate. Don’t unmold until the chocolate has set in the fridge for a little time.

    • 4-Ingredient Sunflower Seed Chocolate Bites (37)

      NadiaNovember 30, 2023 at 10:37 am - Reply

      Thank you for sharing your way of adding the chocolate! I bet yours looked so much prettier than mine. I’ll try your method next time 😀 xx

  9. 4-Ingredient Sunflower Seed Chocolate Bites (38)

    KathleenNovember 29, 2023 at 10:27 pm - Reply

    What about putting the chocolate in the well of a muffin tin and adding the mixture on top? I think these would be perfect for Cookie Thursday is a Thing, where I make cookies for my operating room department on Thursdays. I will test this out and report back.
    After finals.

  10. 4-Ingredient Sunflower Seed Chocolate Bites (39)

    GustavoDecember 1, 2023 at 11:08 am - Reply

    4-Ingredient Sunflower Seed Chocolate Bites (40)
    Excelente, por dar otra forma de consumir semillas.

    • 4-Ingredient Sunflower Seed Chocolate Bites (41)

      NadiaDecember 2, 2023 at 1:02 pm - Reply

      🥰🙏🏼

  11. 4-Ingredient Sunflower Seed Chocolate Bites (42)

    StephanieDecember 3, 2023 at 5:12 am - Reply

    These would be a good treat. Love they are healthy.

    • 4-Ingredient Sunflower Seed Chocolate Bites (43)

      NadiaJanuary 2, 2024 at 1:36 pm - Reply

      A tasty way to get some more seeds in 🙂

  12. 4-Ingredient Sunflower Seed Chocolate Bites (44)

    jayaJanuary 1, 2024 at 9:33 am - Reply

    4-Ingredient Sunflower Seed Chocolate Bites (45)
    Just made these. Absolutely wonderful!! Going to make some for my sister as a gift in a pretty tin.
    Thank you. 🙂

    • 4-Ingredient Sunflower Seed Chocolate Bites (46)

      NadiaJanuary 2, 2024 at 1:29 pm - Reply

      So glad you liked them Jaya 😀 Hope your sister likes them too 🥰

  13. 4-Ingredient Sunflower Seed Chocolate Bites (47)

    Andrea WeilerJanuary 2, 2024 at 9:47 pm - Reply

    4-Ingredient Sunflower Seed Chocolate Bites (48)
    Soooo delicious!! I made one half with sunflower seeds. And one half with leafy almonds…..incredible!! Will make them again and again, and will also try your other recipes….as this was the first one….Nadia. please continue to invent such wonderful sweets! Best wishes from Lake Constance! Andrea

  14. 4-Ingredient Sunflower Seed Chocolate Bites (49)

    GayleJanuary 10, 2024 at 5:51 pm - Reply

    Could you just use a mini cupcake pan to bake the seed mixture in to speed up the process?

    • 4-Ingredient Sunflower Seed Chocolate Bites (50)

      DebyJanuary 12, 2024 at 9:04 pm - Reply

      4-Ingredient Sunflower Seed Chocolate Bites (51)
      I just tried it, and it worked great. I did use a cake pop pan as I thought that the rounded would be easier to remove. I did spray the pan with a light dusting of cooking spray.

  15. 4-Ingredient Sunflower Seed Chocolate Bites (52)

    TaraMarch 3, 2024 at 10:31 pm - Reply

    4-Ingredient Sunflower Seed Chocolate Bites (53)
    I did sprouted sunflower seeds and sesame seeds. They’re delicious! Perfect for seed cycling.

    • 4-Ingredient Sunflower Seed Chocolate Bites (54)

      NadiaMarch 4, 2024 at 5:33 pm - Reply

      Hi Tara 😀 So glad you enjoyed them! Thank you for your feedback 🥰

  16. 4-Ingredient Sunflower Seed Chocolate Bites (55)

    DoloresMarch 21, 2024 at 12:22 am - Reply

    4-Ingredient Sunflower Seed Chocolate Bites (56)
    Thank you for delicious crunchy snack! I’ve been cooking cookies for years, since my kids were little, (40 yrs.) And I love cookies (that’s my nickname 😀) sometimes you just need a crunchy bite, these hit the spot ❣️

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