Creamy Sunflower Seed Pesto Pasta

The first time I made sunflower seed pesto, I was completely broke but craving something vibrant and comforting. Pine nuts had always felt like an impossible luxury, but then I discovered that humble sunflower seeds could create this incredibly rich, buttery sauce that coats pasta like a warm embrace. Now it is become one of those recipes I turn to when I need something that feels special without breaking the bank, and honestly, the flavor is so good that nobody ever guesses the secret ingredient.

Last winter, my sister came over after a terrible week at work and I threw this together in about twenty minutes. She took one bite, closed her eyes, and said this was exactly the kind of food that makes everything feel better. We sat at the counter eating straight from the pot while rain tapped against the window, and she asked for the recipe before she even finished her first serving.

Ingredients

• 1 cup unsalted sunflower seeds: Toasting these brings out their natural oils and creates this incredible nutty sweetness that makes you forget pine nuts ever existed
• 2 cups fresh basil leaves, packed: The aroma alone will have everyone in your kitchen asking what smells so amazing
• 2 cloves garlic: Use fresh, not jarred, for that bright punch that cuts through the cream
• 1/2 cup grated Parmesan cheese: This adds that salty, umami depth that makes pesto feel so satisfying
• 1/2 cup extra virgin olive oil: Really good olive oil makes a noticeable difference here since it is a star ingredient
• 1/4 cup water plus more as needed: This is the secret to getting that velvety smooth consistency without adding more oil
• 2 tablespoons lemon juice: Fresh lemon brightens everything and keeps the sauce from feeling too heavy
• 1/4 teaspoon salt and 1/4 teaspoon black pepper: Start here and adjust to taste, remembering the pasta water will add salt too
• 400 g dried pasta: Anything with ridges or folds works beautifully to catch all that sauce
• 1/2 cup heavy cream or unsweetened plant-based cream: This transforms the pesto into something almost impossibly silky

Instructions

Get your pasta water going:

Bring a large pot of salted water to a boil, then add pasta and cook until it is just tender with a slight bite. Reserve about 1/2 cup of that starchy cooking water before draining because it is liquid gold for sauce consistency.

Toast the sunflower seeds:

While the pasta works, toss the seeds in a dry skillet over medium heat for 3 or 4 minutes, shaking the pan occasionally until they are golden and incredibly fragrant. Let them cool slightly so they do not turn the sauce bitter.

Build the pesto base:

Pulse the toasted seeds, basil, garlic, Parmesan, olive oil, lemon juice, salt, and pepper in your food processor until you get a coarse paste. Stop to scrape down the sides a few times so everything gets incorporated evenly.

Blend until silky:

Add the water and process again until the sauce is smooth and creamy. If it is still too thick, add another tablespoon of water at a time until it reaches that perfect drizzleable consistency.

Bring it all together:

Return the drained pasta to the pot over low heat, add the pesto and cream, and toss everything together. Add the reserved pasta water a little at a time until the sauce clings beautifully to each strand of pasta.

Taste and serve:

Give it a final taste and adjust with more salt, pepper, or lemon juice if needed, then serve immediately while it is still steaming hot with extra Parmesan sprinkled on top.

Pin it

This pasta has become my go-to for those nights when friends drop by unexpectedly and I want to serve something that looks impressive but comes together effortlessly. There is something about the combination of creamy pesto and perfectly cooked pasta that makes people slow down and really enjoy their food.

Making It Your Own

Sometimes I add a handful of baby spinach to the food processor with the basil for extra color and nutrition, or stir in frozen peas during the last minute of pasta cooking for bursts of sweetness. The sauce is also incredible with roasted vegetables mixed in, especially cherry tomatoes that burst open when you toss them with the hot pasta.

Storage and Make-Ahead

The pesto keeps beautifully in the refrigerator for up to a week, stored in an airtight container with a thin layer of olive oil on top to prevent oxidation. I actually think the flavors develop and meld even better after a day, so do not hesitate to make a double batch and enjoy it throughout the week for quick lunches.

Perfect Pairings

A crisp white wine like Sauvignon Blanc cuts through the creaminess beautifully, but a light red like Pinot Noir works if you prefer red. For something nonalcoholic, sparkling water with lemon keeps things refreshing. Serve with a simple green salad dressed with nothing but olive oil and lemon to let the pasta shine.

• Grill some crusty bread rubbed with garlic while the pasta cooks for soaking up extra sauce
• A sprinkle of red pepper flakes adds just enough warmth without overpowering the basil
• Keep extra Parmesan at the table because everyone always wants more

Pin it

There is something so satisfying about turning simple ingredients into something that feels this special and comforting. I hope this becomes one of those recipes you find yourself making again and again.

Recipe Questions & Answers

→ Can I make this dairy-free?

Yes, substitute Parmesan with nutritional yeast and replace heavy cream with unsweetened plant-based cream like coconut or almond cream. The result remains creamy and satisfying.

→ Why toast the sunflower seeds?

Toasting enhances the natural nutty flavor and creates a deeper, richer taste profile. This simple step takes just 3-4 minutes and significantly elevates the final dish.

→ How long does the pesto keep?

Store leftover pesto in an airtight container in the refrigerator for up to one week. Freeze portions in ice cube trays for longer storage - perfect for quick future meals.

→ What pasta shapes work best?

Penne, fusilli, and spaghetti all work wonderfully. Choose shapes with ridges or curves to capture the creamy sauce effectively. Short pasta varieties tend to coat more evenly.

→ Can I add vegetables to this dish?

Absolutely. Peas, spinach, roasted cherry tomatoes, or sautéed zucchini complement the flavors beautifully. Add vegetables during the final toss so they heat through without overcooking.

→ Is sunflower seed pesto cheaper than traditional?

Significantly. Sunflower seeds cost a fraction of pine nuts or walnuts while providing excellent flavor and texture. This makes it perfect for batch cooking or feeding larger groups on a budget.