Description
These soft, chewy cookies offer the comforting texture of oatmeal without any grains, making them a mindful option that helps maintain steady energy. By using coarsely ground sunflower seeds as a flour base, this recipe achieves a hearty, satisfying bite paired with warming pumpkin spices and dark chocolate. It’s a perfect fall treat that fits seamlessly into a diabetes-friendly or low-carb lifestyle.
Ingredients
Dry Ingredients & Mix-ins
- 1 1/4 cups raw, unsalted sunflower seeds (ground to a coarse meal; see instructions)
- 1/4 cup ground flaxseed meal
- 2 tablespoons coconut flour
- 2 1/2 teaspoons pumpkin pie spice blend
- 1 teaspoon baking powder
- 1/2 teaspoon fine sea salt
- 1/2 cup sugar-free dark chocolate chips (or semi-sweet chips if preferred)
Wet Ingredients
- 1/2 cup unsalted butter, softened (or coconut oil for dairy-free)
- 3/4 cup granulated erythritol or monk fruit sweetener blend
- 1/2 cup pure pumpkin puree (canned; ensure it is not pie filling)
- 2 large eggs, room temperature
- 1 teaspoon pure vanilla extract
- 1 teaspoon freshly grated orange zest (optional, for brightness)
Instructions
Prepare the seeds: Preheat your oven to 350°F (175°C) and line a large baking sheet with parchment paper or a silicone baking mat. Place the raw sunflower seeds in a food processor. Pulse in short bursts just until they resemble coarse oats or a rough meal—do not over-process into a fine flour or butter, as the coarse texture is key to the “oatmeal” consistency.
Whisk dry ingredients: In a medium mixing bowl, combine the processed sunflower seeds, coconut flour, flaxseed meal, pumpkin pie spice, baking powder, and salt. Whisk well to break up any clumps and set aside.
Cream butter and sweetener: In a large bowl (or stand mixer fitted with the paddle attachment), beat the softened butter and granulated sweetener together until light and fluffy, about 2 minutes.
Add wet ingredients: Beat in the eggs one at a time, followed by the pumpkin puree, vanilla extract, and orange zest (if using). Mix until fully combined (the mixture may look slightly separated, which is normal).
Combine: Gradually pour the dry ingredient mixture into the wet ingredients. Mix on low speed or stir by hand just until a dough forms. Fold in the chocolate chips.
Shape and flatten: Using a standard cookie scoop (about 1.5 tablespoons), portion the dough onto the prepared baking sheet, spacing them about 2 inches apart. These cookies will not spread much during baking, so gently press down on each mound with your palm or the back of a spoon to flatten them into a disc shape.
Bake: Bake in the center of the oven for 20–22 minutes, or until the edges are golden brown and the centers feel set to the touch.
Cool: Let the cookies cool on the baking sheet for at least 10 minutes to firm up before transferring them to a wire rack to cool completely.
Notes
- Wellness & Heart Health Note: These cookies are crafted to be very low in net carbs and rich in fiber and fats from whole seeds, which helps support a gentle blood sugar response when using sugar-free ingredients. However, please note that due to the butter and coconut ingredients, the saturated fat content is higher relative to the calorie count. We recommend enjoying them in moderation as a mindful treat within your daily limits, especially for those monitoring heart health factors.
- Texture Tip: Using store-bought sunflower seed flour is not recommended for this recipe; it is too fine. Grinding your own raw seeds coarsely is essential to mimic the texture of rolled oats.
- Allergy Alert: This recipe contains Eggs and Dairy (unless coconut oil is used). While nut-free, it uses sunflower seeds; ensure seeds are processed in a nut-free facility if severe nut allergies are a concern.
- Storage: Store in an airtight container in the refrigerator for up to 5 days to maintain freshness.
Nutritional info (per cookie): Calories: 106 | Total Fat: 10g (Saturated: 3.8g) | Cholesterol: 26mg | Sodium: 90mg | Total Carbs: 4.5g (Fiber: 2.5g, Sugars: 0.5g) | Net Carbs: 2g | Protein: 3g | Vitamin A: 16% DV
These are approximate estimates based on standard nutritional data. Values may vary based on brands, exact measurements, and specific ingredients. For precise calculations, use a nutrition tracking app like MyFitnessPal or consult a reliable database.
