Carrot and Sunflower Seed Salad

This is the kind of salad that supports you in the background — simple, grounding, and quietly powerful.

Shredded carrots bring fiber and carotenoids; sunflower seeds add crunch, vitamin E, and healthy fats; lemon and olive oil brighten everything and support bile flow and fat-soluble vitamin absorption. It’s simple, mineral-rich, and easy on digestion — the exact kind of real-food side that fits the Bye Bloat philosophy: fiber-rich, satisfying, and supportive of digestion.

Serve it next to eggs or salmon, pile it over greens, or keep a jar in the fridge as a quick, crisp addition to bowls all week.

Why It’s Digestion + Hormone Friendly

• Carrots: High in insoluble + soluble fiber to support regularity and healthy elimination.

• Sunflower seeds: A source of vitamin E, selenium, and unsaturated fats that support cell health and normal hormone production.

• Lemon + olive oil: Acidity and gentle bitterness can help stimulate digestive juices; quality fats help you absorb fat-soluble vitamins like A, D, E, and K.

• Balanced, not heavy: Crisp, fresh, and substantial enough to round out a meal without feeling heavy.

Enjoy it on its own, or pair it with our Seed Cycling Brownie Bites and Seed Cycling Guide for more ways to incorporate seeds into your routine.

Carrot and Sunflower Seed Salad with Lemon-Honey Dressing

A bright, crunchy carrot and sunflower seed salad tossed in a simple lemon-honey dressing. Fiber-rich, digestion-friendly, and made with simple whole-food ingredients.

Prep 10 min Cook 15 min Total 25 min Yield 6 as a side

Ingredients

• 1 cup raw sunflower seeds
• 1 teaspoon sea salt, divided (plus more to taste)
• 8 medium carrots, grated
• 1/2 cup scallions, finely chopped

Honey-Lemon Dressing

• 1/2 cup freshly squeezed lemon juice
• 1 tablespoon honey (or maple syrup for vegan)
• 2 tablespoons extra virgin olive oil
• 1/2 teaspoon freshly ground black pepper
• Pinch of sea salt, to taste

Method

1. Heat the oven to 350°F (175°C). Toss sunflower seeds with a small pinch of salt and spread on a baking sheet. Toast for 10–15 minutes, stirring every 5 minutes, until lightly golden and fragrant. Set aside to cool completely.
2. In a small bowl, whisk together lemon juice, honey (or maple syrup), pepper, and a pinch of salt. While whisking, slowly drizzle in the olive oil until the dressing is emulsified. Taste and adjust salt or sweetness as needed.
3. Add grated carrots and chopped scallions to a large mixing bowl. Pour over the dressing and toss until everything is well coated.
4. Fold in the cooled toasted sunflower seeds just before serving for maximum crunch. Taste and adjust seasoning.

Print recipe

Notes: For a vegan version, swap honey for maple syrup. This salad holds well in the fridge for up to 3 days; add sunflower seeds right before serving so they stay crisp. Enjoy alongside protein and greens for a balanced, fiber-rich meal. Adapted from the Rose Bakery cookbook with a Bye Bloat twist.