Pumpkin & Sunflower Seed Bread with Tuna Greek Yogurt Spread

Ingredients

• 60 g Pumpkin Seeds (Half ground, half left whole for topping)
• 140 g Sunflower Seeds (Half ground, half left whole for topping)
• 60 g Flax Seeds (Half ground, half left whole)
• to taste Salt (Sea salt preferred)
• 1 tsp Dried Tomatoes (Finely chopped)
• 1 tsp Thyme (Dried)
• 20 g Psyllium Husk (2 tbsp)
• 10 g Baking Powder (2 tsp)
• 3 Eggs (Large)
• 120 ml Water (Room temperature)
• 30 ml Olive Oil (Extra‑virgin)
• 150 g Canned Tuna in Water (Drained)
• 120 g Greek Yogurt (Plain, full‑fat)
• 10 g Capers (Rinsed)
• 0.5 tsp Thyme (Dried, for topping)
• to taste Black Pepper (Freshly ground)
• 1 clove Garlic (Minced)
• 8 g Fresh Basil (Chopped)

Instructions

1. Grind Seeds

   Place half of the pumpkin seeds, half of the sunflower seeds, and half of the flax seeds into a blender or coffee grinder and pulse until coarsely ground. Set the remaining seeds aside for topping.

   Time: PT10M

2. Combine Dry Ingredients

   In a large mixing bowl, whisk together the ground seeds, the whole seeds, salt, dried tomatoes, dried thyme, psyllium husk, and baking powder.

   Time: PT5M

3. Add Wet Ingredients and Mix

   Create a well in the center of the dry mixture and add the eggs, water, and olive oil. Stir with a whisk or spoon until a sticky dough forms.

   Time: PT10M

4. Rest the Dough

   Cover the bowl with a clean kitchen towel and let the dough rest for 15 minutes. This allows the psyllium husk to absorb liquid and the dough to firm up.

   Time: PT15M

5. Preheat Oven and Prepare Pan

   Preheat the oven to 350°F (180°C). Lightly grease the baking pan with vegetable oil.

   Time: PT10M

   Temperature: 350°F

6. Shape, Seed, and Bake

   Transfer the rested dough to the prepared pan, shaping it into a loaf. Sprinkle the reserved whole pumpkin and sunflower seeds on top, pressing gently to adhere. Bake for 40‑45 minutes, or until the top is golden and a toothpick inserted comes out clean.

   Time: PT45M

   Temperature: 350°F

7. Prepare Tuna Yogurt Spread

   While the bread is baking, drain the canned tuna and place it in a small bowl. Add Greek yogurt, rinsed capers, dried thyme, black pepper, minced garlic, and chopped fresh basil. Mix until smooth.

   Time: PT10M

8. Cool the Bread

   Remove the loaf from the oven and let it cool in the pan for 5 minutes, then transfer to a wire rack and cool completely (about 15 minutes) before slicing.

   Time: PT20M

9. Serve

   Slice the cooled bread, spread a generous layer of the tuna‑Greek yogurt mixture on each piece, and enjoy warm or at room temperature.

   Time: PT5M

Nutrition Facts

Calories

350

Protein

22 g

Carbohydrates

18 g

Fat

22 g

Fiber

9 g

Ingredient Substitutions

• Instead of Pumpkin Seeds: Sunflower seeds, Chopped nuts
• Instead of Sunflower Seeds: Pumpkin seeds, Chopped almonds
• Instead of Flax Seeds: Chia seeds
• Instead of Salt: Kosher salt
• Instead of Dried Tomatoes: Sun‑dried tomatoes, Tomato paste
• Instead of Thyme: Oregano, Italian seasoning
• Instead of Psyllium Husk: Ground flaxseed (extra)
• Instead of Baking Powder: Baking soda + cream of tartar
• Instead of Eggs: Egg replacer, Flax egg
• Instead of Water: Milk, Almond milk
• Instead of Olive Oil: Vegetable oil
• Instead of Canned Tuna in Water: Canned salmon, Cooked shredded chicken
• Instead of Greek Yogurt: Regular yogurt, Labneh
• Instead of Capers: Green olives, Pickles
• Instead of Thyme: Oregano
• Instead of Fresh Basil: Fresh parsley

Equipment Needed

• Blender
• Coffee Grinder
• Mixing Bowl
• Whisk or Spoon
• Measuring Cups and Spoons
• Baking Pan
• Oven
• Knife
• Cutting Board
• Small Bowl

Critical Steps — Do Not Skip

• Grinding the seeds to the correct coarseness
• Allowing the dough to rest for at least 15 minutes
• Baking until the internal temperature reaches about 190°F (88°C) and the crust is golden

Chef Tips from the Video

• Toast the whole pumpkin and sunflower seeds lightly before sprinkling for extra crunch.
• Add a pinch of smoked paprika to the spread for a subtle smoky flavor.
• For a vegan version, replace eggs with a flax‑egg (1 tbsp ground flax + 3 tbsp water) and use a plant‑based yogurt.

Troubleshooting

Storage

Refrigerator: Store sliced bread and spread in airtight containers for up to 5 days.

Freezer: Wrap the whole loaf tightly in foil and freeze for up to 1 month; thaw at room temperature.

Room temperature: Uncut loaf can sit at room temperature for 2 days in a bread box.

Make-Ahead Tips

• Prepare the dough a day ahead, let it rest, cover, and refrigerate; bring to room temperature before baking.
• The tuna‑Greek yogurt spread can be made 2‑3 days in advance and stored in the fridge.

Frequently Asked Questions