Vegan Essentials: Sunflower Seed ‘Parmesan’

It would seem as though every food blogger and her dog has a vegan ‘Parmesan’ recipe in her collection. Here is mine. It’s really nothing complicated or particularly original; however, I use sunflower seeds here because they are more affordable, more often locally produced, and less allergenic than the more typical cashews. This ‘cheese’ is versatile and can be sprinkled on everything from pasta to salads. 


Hello again! I hope that you have had a lovely weekend. I’m dropping in with a quick and easy “vegan essentials” recipe: sunflower seed Parmesan. There are more vegan ‘Parmesan’ recipes on the web than I could shake a stick at, but I created one with a few simple ingredients that is perfect for sprinkling over pasta dishes and salads.

I’m gonna soak up the SUNflower seeds 

We all know and love the sunflower. But did you know that there is even more to love in its seed? Sunflower seeds are extremely rich in Vitamin E, a fat-soluble antioxidant vitamin whose primary role is to neutralize disease-causing free radicals in the body. As a result, vitamin E has significant anti-inflammatory effects, resulting in the reduction of in symptoms of asthma, osteoarthritis, and rheumatoid arthritis. Furthermore, vitamin E promotes skin health. It is a common ingredient in natural skin care products; however, why not nourish your skin from the inside out? A 1/4 cup serving of sunflower seeds contains a whopping 82% of your recommended daily intake of this vitamin!

Sunflower seeds are also abundant in magnesium, one of the most important minerals in the body. Magnesium plays a significant role in muscle and nervous system relaxation, heart health, and bone health.

I hope that you enjoy this recipe for sunflower seed Parmesan! I use it all the time: its nutty, cheesy, salty flavour profile is so addictive, you might find yourself putting a spoonful or two on all of your meals.

If you make it, let me know! Leave a comment below, and tag me on Instagram! I would love to see your creations.

Sunflower Seed ‘Parmesan’

Servings: Approximately 8
Cuisine: Vegan
Time: 2 minutes


  • 1 cup raw sunflower seeds
  • 1/3 cup nutritional yeast
  • 1 tsp fine sea salt
  • 1 tsp garlic powder


  1. Place all ingredients in the bowl of a food processor and process until a fine meal forms, about one minute. Be careful not to over-process, or you could end up with cheesy sunflower butter!
  2. Store in a glass jar in the refrigerator.


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