Roasted Squash Blossom and Sunflower Seed Dip
A vibrant, creamy dip built on roasted squash blossoms and toasted sunflower seeds, finished with fresh cilantro, lime juice, and a whisper of garlic. The blossoms become silky when roasted, while the sunflower seeds add earthiness and body. Serve with tortilla chips, fresh vegetables, or warm corn tortillas for dipping.
- Prep
- 15 min
- Cook
- 25 min
- Wait
- 10 min
- Total
- 50 min
- Makes
- About 1½ cups (360 ml) dip, serves 6 as an appetizer
Steps
Before you start
- Preheat oven to 400°F (200°C)
- Gently rinse squash blossoms and pat them dry with paper towels—they bruise easily
- Have all ingredients measured and ready before you begin roasting
Toast the sunflower seeds
- Heat a small skillet over medium heat.
- Add the sunflower seeds and toast, stirring frequently, for 4–5 minutes until fragrant and beginning to turn golden.
- Pour onto a plate to cool for 2 minutes; they should be lightly browned and smell nutty.
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Ready when: Seeds are golden and fragrant
Tip: Don't walk away—sunflower seeds burn quickly once they start browning.
Roast squash blossoms and garlicOven 400°F / 205°C
- Toss the dried squash blossoms and minced garlic with 3 tablespoons (45 ml) of the olive oil, ¼ teaspoon salt, and a pinch of black pepper on a large baking sheet.
- Spread them in a single layer.
- Roast at 400°F (200°C) for 15–18 minutes, stirring halfway through.
- The blossoms should be soft, slightly wilted, and the petals turning golden at the edges.
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Ready when: Blossoms are soft and lightly golden at the edges
Tip: Don't overcrowd the pan; leave a little space around each blossom so they roast instead of steam.
Cool and blend the base
- Transfer the roasted blossoms and garlic to a food processor or blender and let sit for 5 minutes to cool slightly.
- Add the toasted sunflower seeds, Greek yogurt, remaining 2 tablespoons (30 ml) olive oil, and 1 tablespoon (15 ml) of the lime juice.
- Blend until smooth, about 45–60 seconds.
- The dip should be creamy and pale green with flecks of sunflower seed.
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Ready when: Mixture is smooth and creamy with no large chunks
Tip: If the dip is too thick, add 1 tablespoon yogurt or water at a time until you reach your preferred consistency.
Season and finish
- Transfer the blended dip to a serving bowl.
- Fold in the cilantro and remaining 1 tablespoon (15 ml) lime juice.
- Taste and adjust seasoning with salt, black pepper, and cumin if using.
- The dip should taste bright, herbaceous, and slightly tangy, with no harsh garlic edge.
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Ready when: Dip is well seasoned and cilantro is evenly distributed
Tip: Taste before serving; lime juice masks harsh flavors, so don't skip it.
Good to know
Tips
- Squash blossoms are delicate and often found at farmers' markets in summer (May–August in most regions). If unavailable, substitute zucchini or frozen zucchini blossoms.
- Toasting the sunflower seeds is essential—it develops their nutty flavor and prevents the dip from tasting raw or pasty.
- For a vegan version, replace Greek yogurt with cashew cream (⅓ cup raw cashews blended with ¼ cup boiling water until smooth) or tahini thinned with water.
- Serve with crispy tortilla chips, warm corn tortillas, fresh cucumber slices, or cherry tomatoes. The dip also makes a great condiment for tacos, grilled chicken, or fish.
Make ahead
The dip can be made up to 3 days ahead. Prepare through step 3, cover with plastic wrap, and refrigerate. Fold in the cilantro and adjust seasoning just before serving.
Storage & reheating
Room temperature: serve immediately. Refrigerator: cover and store for up to 4 days; the dip will thicken slightly when cold, so let it sit at room temperature for 15 minutes before serving, or thin with a splash of water. Freezer: not recommended, as the texture becomes watery when thawed. Reheat: not needed; serve chilled or at room temperature.
Substitutions
- squash blossoms (zucchini or summer squash), fresh → zucchini (about 1 large, cut into ½-inch cubes). Zucchini is milder and has less delicate flavor than blossoms, but will roast to a creamy consistency. Use the same weight and roast an additional 2–3 minutes.
- raw sunflower seeds (hulled) → raw pumpkin seeds (pepitas) or raw sliced almonds. Both will add similar body and earthiness. Toast for the same duration; almonds may take an extra minute to brown.
- Greek yogurt (full-fat) → crema (Mexican sour cream) or sour cream mixed with a little mayo. Use the same amount; the dip will be slightly tangier with sour cream. Crema is less tangy and more neutral.
- fresh cilantro leaves, loosely packed → fresh epazote leaves or Italian parsley. Cilantro is traditional for Mexican-style dips, but parsley is milder and works if cilantro is unavailable or unwanted.
