Sunflower Cheese Raw Courgetti Recipe

Sunflower Cheese Raw Courgetti Recipe

This quick and easy recipe for sunflower seed cheesy spaghetti uses courgette (zucchini) to make courgetti or zucchini noodles. The creamy seed-based sauce makes a filling low-carb and dairy-free meal. Suitable for raw vegan, gluten-free, nut-free and paleo diets.

Sunflower Cheese Courgetti Vegan

I’ve made a similar recipe to this with my creamy tomato courgette pasta but in that recipe cashew nuts were used and the courgetti is cooked. Here instead of cooking it’s massaged with salt to give a soft cooked like texture to the courgetti without cooking out any of the goodness.

Nut-free as many people are on nut free diets and seeds are significantly cheaper.

Sunflower Cheese Raw Courgetti Video

As this dish contains sunflower seeds, sesame seeds and nutritional yeast it’s high in protein, calcium and B vitamins. The perfect healthy dairy-free alternative to cheesy pasta.

If you are following a vegan diet then look out for nutritional yeast that is fortified with B12 as this can be difficult have sufficient amounts without supplementation.

Nutritional yeast has an unfortunate name and look, but really does help give a cheesy nutty taste to dishes.

Sunflower Cheese with veggie noddles

Sunflower seeds work really well for this recipe as they have an earthy taste that works really well with the raw fruit. I could use cashews in every single recipe but I try to limit them to eat a variety of foods and have a healthy bank balance.

If you are used to normal starchy carbs from wheat pasta then you might not feel full after eating a portion of this. I often feel like this with raw dishes so I try to eat slowly making sure every mouthful is chewed thoroughly.

You may not feel full immediately after finishing the dish. However give it 20 minutes and you may feel satisfied without that unpleasant overeating feeling that is easy to get from normal pasta.

Easy and healthy raw cheese and noodles

The basil and tomatoes that the dish is topped with are totally optional – they work well but use what you have about. This dish also works really well with olives, sweet peppers and avocado.

This recipe calls for the sunflower seeds to be soaked in order to start them sprouting. This is sometimes called activating and makes the nutrients more bioavailable. I always try to soak my seeds and even if I’m in a hurry a 15-minute soak is still better than not soaking at all.

Yield: 2 servings

Courgetti Sunflower Seed Cheese

Sunflower Cheese Raw Courgetti Recipe

Quick and easy recipe for sunflower seed cheesy spaghetti uses courgette (zucchini) to make courgetti / zucchini noodles. The creamy seed-based sauce makes a filling low-carb and dairy-free meal.

Suitable for dairy free, raw vegan and whole food plant based diets. This plant protein meal is low carb but high in nutrition.

Prep Time 20 minutes
Total Time 20 minutes


  • 1 cup / 140g Sunflower seeds
  • 3 Courgette/Zucchini
  • 3 tbsp Nutritional yeast
  • 1 Garlic clove
  • 3 tbsp Sesame seeds
  • ¼ tsp Turmeric
  • 1 tbsp Apple cider vinegar
  • 2 pinches of Salt
  • Water for soaking and blending
  • 6 Cherry tomatoes
  • 12 Basil leaves


  1. Soak the sunflower seeds in a pinch of salt for an hour or overnight.
  2. Drain the sunflower seed and then add to a blender with the nutritional yeast, garlic, sesame, vinegar and turmeric.
  3. Add just enough water to help your blender whizz up into a smooth paste.
  4. Spiralize your courgette/zucchini using a spiralizer or if you don’t have one try a julienne slicer or vegetable pealer to make thin strips.
  5. Massage in a pinch of salt into the courgette courgetti until it goes down in volume by about a third and releases it’s juices.
  6. Stir in the sunflower seed cheese and enjoy.
  7. Store any left-over zucchini noodles in the fridge and eat within 48 hours.


courgetti is just the name for courgette cut into spaghetti shapes. Otherwise known as zucchini noodles.

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Nutrition Information



Serving Size


Amount Per Serving Calories 286Total Fat 22gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 18gCholesterol 0mgSodium 2184mgCarbohydrates 17gFiber 8gSugar 5gProtein 13g

A spiralizer is the best way to quickly make oodles of veggie noodles. They are wildly available in kitchen and health food shops in the UK. If you don’t have one then try using a vegetable julienne slicer or a veggie peeler to make thin ribbons. These zucchini noodles are keto friendly.

When you massage the zucchini noodles they do let out a fair bit of water. I left all of this in as to not extract any goodness and it helps to coat all of the courgetti in the creamy sunflower seed sauce.

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11 thoughts on “Sunflower Cheese Raw Courgetti”

  1. I’ve made this loads of time, I only really eat courgette when I get loads of it for free from people that grow it. Otherwise it just seems too expensive to buy something so watery. So this with sunflower seeds is super cheap for me to make!

    1. I know what you mean! I often getting it from a neighbour or parents for free when they have gluts. It keeps it a bit special as I only really have it in the summer

      1. Hi Bastian, i make my “pasta”with cucumber and radiche or rettich and some grated ginger, i massage it with a little salt & a little muscovado sugar with a teaspoon or more cider vinegar. It tastes beautifull especially in the summer, i must admit i even like it more than the courgette. Have you ever eaten the flower of the courgette made italian style it’s gorgeous.

        1. Wow that sounds amazing! I’ve eaten courgette flowers a few times but all too often I forget about it and they wilt so quickly. I tried covering in flax and baking and it was ok, most people seem to batter and deep fry them but I don’t really like that idea. How do you eat it Italian style?

      1. Unfortunately my husband is allergic to too many things to list but mainly to nuts and sesame. Will it taste okay to omit the sesame or is there something else I can substitute for it?

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