Bread pudding with sunflower seeds
Bread pudding with sunflower seeds is a comforting, baked dessert or breakfast dish made by soaking stale bread in a custard of eggs, milk, and sugar, then studded with sunflower seeds before baking. It's a classic way to reduce food waste, transforming simple ingredients into a warm, sweet, and textured treat. This variation adds a nutty crunch and nutritional boost from the seeds, popular in many home kitchens across Europe and North America.
🍽️ Nutrition at a glance
This dish is typically high in carbohydrates from the bread and sugar, with a moderate amount of fat from the custard and sunflower seeds, and some protein from the eggs and seeds. It provides a good source of energy, along with dietary fiber and minerals like magnesium and selenium from the sunflower seeds. A standard serving contains roughly 350-450 calories.
Nutrition breakdown
| Calories | 400 kcal |
| Protein | 10 g |
| Carbs | 55 g |
| Fat | 16 g |
| Fiber | 3 g |
| Sugar | 25 g |
| Sodium | 320 mg |
| Magnesium | 60 mg |
| Selenium | 12 mcg |
| Phosphorus | 150 mg |
| Manganese | 0.8 mg |
| Vitamin B1 (Thiamine) | 0.2 mg |
| Vitamin E | 3 mg |
| Folate | 40 mcg |
| Iron | 2.5 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, bread pudding is a prime example of 'peasant food' or thrifty cooking, born from the need to use up stale bread. Nutritionally, the addition of sunflower seeds is a smart upgrade, introducing healthy unsaturated fats, vitamin E, and a satisfying crunch that elevates the humble dish.
