Sunny Sunflower Seed Burgers


Try this meatless recipe as an alternative to hamburgers. In fact, this recipe is one of our children's favorites! They like to eat them with ketchup, a lettuce salad, sliced avocado, and homemade lacto-fermented dill pickles. These tasty nut-free, vegan burgers can also be wrapped in lettuce leaves (instead of using a bun) and used during phase 2 of our Elimination Diet. In the photo here they are topped with thinly sliced red onion, mashed avocado, and broccoli sprouts. Remember, no ketchup on the elimination diet so try mustard instead if you need a condiment. Eden Mustard is an elimination diet-friendly brand! 

This recipe comes from The Whole Life Nutrition Cookbook.

Sunny Sunflower Seed Burgers

Serve burgers with your favorite organic condiments, sliced avocado, lettuce, tomatoes, and Gluten-Free Hamburger Buns. Bake up a batch of homemade squash or yam fries, and serve with a fresh green salad for a balanced meal.

1 cup short-grain brown rice
2 cups water
pinch sea salt

2 cups raw sunflower seeds
1 teaspoon garlic powder
½ teaspoon dried thyme
½ teaspoon dried oregano
½ teaspoon ground cumin
½ teaspoon Herbamare
1 small carrot, coarsely chopped
1 small handful fresh parsley
extra-virgin olive oil, for cooking

Place the rice into a 1-quart pot with a tight-fitting lid, add the water and sea salt, cover, and bring to a boil. Reduce the heat to a low, simmer and cook for 45 minutes. Remove from the heat and let stand for at least 20 minutes to cool.

In a food processor, process the sunflower seeds, garlic powder, thyme, oregano, cumin, and Herbamare until finely ground. Add the carrot and parsley and pulse a few times. Add the rice and pulse a few more times to combine all of the ingredients. Be sure not to over process the mixture or it will get very gooey.

Form the mixture into patties. The uncooked patties can be stored in a glass container in between pieces of waxed paper in the refrigerator for up to a week.When ready to cook, heat a skillet over medium heat and add about 1 tablespoon extra-virgin olive oil. Add the burgers and cook on both sides for 3 to 5 minutes.

Yield: 6 burgers


Stay up to date with the current science and recipes that can help make your family healthy.


Hi. Is there an issue with eating sunflower seeds that are from a facility that also processes tree nuts in Phase 2 of the Diet? I have been looking for sunflower seeds and can't find any that haven't been potentially cross contaminated with tree nuts. Thanks!

Add new comment

Recipes from Whole Life Nutrition

Summer Vegetable Spaghetti

I like to make this sauce toward the end of summer when there is an abundance of vegetables needing to be used. You can freeze the sauce in pint-size jars for future use. I prefer to serve the sauce over baked spaghetti squash, but my children prefer brown rice noodles—either way it’s a nutrient-dense meal! Read more about Summer Vegetable Spaghetti

How to Make Broccoli Sprouts

Broccoli sprouts contain a chemical called sulforaphane which is one of the most potent antioxidants and detoxification substances that we know of. These have been shown to greatly reduce the risk of stomach, bladder, colo-rectal, and breast cancer. Just add about 1/4 cup a day to your diet and watch your health change! Read more about How to Make Broccoli Sprouts

Nighttime Tea Recipe

Sleeping well is key to proper digestion and detoxification. When we don’t sleep our bodies produce more inflammatory chemicals. This can lead to a leaky gut, as well as pain and inflammation throughout the body. This tea calms the nervous system and helps prepare the body for a deep sleep.  Read more about Nighttime Tea Recipe

Fried Plantains and Sausages

If you are looking for a very easy elimination diet breakfast meal that will keep you fueled throughout the day, then this recipe is for you. Plantains are an excellent source for complex carbohydrates that are easily digested. Use any type of nightshade-free organic sausage that is acceptable for phase 2. If you are vegetarian then try using cooked, drained black beans and ground cumin in place of the sausages. We like to make this quick and easy elimination diet meal for breakfast, lunch, or dinner!  Read more about Fried Plantains and Sausages

How To Crack Open a Young Coconut

When you are feeling wilted and tired, nothing seems to hydrate better than the water from a fresh, young coconut. This is because it contains minerals like potassium, sodium, and magnesium that allow for water to pass through cellular pumps and hydrate your cells. Not to mention, the flavor of fresh young coconut water is absolutely delicious! Learn how to crack open a fresh coconut in this short video.  Read more about How To Crack Open a Young Coconut