August 9, 2025, 9:35 am | Read time: 4 minutes
Sunflowers are true stars in the garden. With their bright yellow blooms, they not only bring a summer vibe to the flower bed but also magically attract bees and birds. What many don’t know is that the sunflower is not just beautiful to look at; it’s also edible—and in surprisingly diverse ways! myHOMEBOOK gardening expert Franka Kruse-Gering and biologist Saskia Schneider explain which parts of the sunflower, besides the seeds, can be eaten.
1. Enjoy Sunflower Sprouts as Microgreens
Sunflower sprouts, also known as shoots, are the young plants that emerge from raw, unhulled sunflower seeds through germination. In the first days after sprouting, a delicate shoot with small seed leaves develops. At this stage, the plants are particularly nutrient-rich and easy to digest.
They belong to the category of microgreens or raw sprouts and are characterized by a fresh, mild, nutty flavor. They taste great raw in salads, on bread, in wraps or sandwiches, as a topping for soups or bowls, or in green smoothies. When consuming, avoid heat, as high temperatures destroy valuable vitamins and enzymes.
2. Even the Sunflower Head Is Edible
The head of a sunflower, meaning the central flower base, can be edible under certain conditions. In its young stage, before the hard shells of the seeds are fully developed, the tissue is still tender and soft. The flower base is somewhat reminiscent of an artichoke in texture and use. However, once the head is fully mature, the tissue becomes woody and is no longer palatable.
The best harvest time is shortly after blooming, when the back of the head is still green and the seeds inside are soft and light. In this state, the head can be prepared as a whole. Seeds, greens, and leaves should be removed, and then the entire flower head can be fried, grilled, or cooked in an air fryer.
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3. Sunflower Stalks as “Green Asparagus”
In its young stage, the sunflower stalk can be used similarly to green asparagus. During this early growth phase, when the plant is not yet woody, the stalk contains a juicy, tender pith. This is reminiscent in texture and taste of young asparagus or zucchini, being mild and slightly sweet.
To prepare, the still-soft stalk is peeled, as the outer rind can be fibrous. The interior can then be steamed, lightly sautéed, or blanched. It’s popular to prepare with butter, a bit of salt, or a light sauce, similar to green asparagus. The young sunflower stalk can also be used in vegetable stir-fries or finely sliced raw in salads.
Important: Only young plants from your own cultivation or organic sources are suitable, as commercial ornamental plants are often treated with pesticides.
Eating Sunflower Heads? We Tried It
But how do sunflowers taste? To find out, we harvested three heads from plants that—as recommended—had just finished blooming. We removed the small tubular flowers from the inner part of the sunflower—the seeds remain inside. The heads are marinated with a mix of canola oil, salt, chopped garlic, and sweet soy sauce. The heads go into the air fryer for about 10 minutes at 190 °C.
The taste is—disappointing. Mainly, you taste the marinade. The “sunflower meat” itself is reminiscent in texture of firmer mushrooms. Unfortunately, the whole thing is quite chewy, as even though the seeds are still young, you have to chew for a long time due to the seed shells. And one of the sunflowers was not edible at all because it tasted bitter—probably the bloom was already rotting due to the heavy rain in recent days. So it’s not a culinary experience. But if necessary, sunflower heads can indeed be eaten.