Hemp Seed Recipes: 9 Simple Ways to Use Hemp Hearts

These nine recipes are original to this site and use hulled hemp seeds, sold as hemp hearts. Cup and spoon measures are converted by volume (1 cup = 240 ml, 1 tablespoon = 15 ml). Hemp hearts are also given by weight.

The protein math

Every protein figure on this page is the protein from the hemp hearts only, not the whole dish. USDA FoodData Central lists 31.6 g of protein per 100 g of hulled hemp seeds and 10 g per tablespoon.

Full nutrient numbers are on hemp hearts nutrition.

1. Hemp milk

Makes about 3 cups (710 ml), 3 servings. Hemp protein per serving: 8.4 g (25.3 g ÷ 3), if you do not strain it.

• 1/2 cup (80 g) hemp hearts
• 3 cups (710 ml) cold water
• Pinch of salt
• Optional: 1 pitted date or 1 tsp (5 ml) maple syrup

1. Put everything in a blender.
2. Blend on high for about 1 minute, until white and smooth.
3. Strain through a fine sieve for a thinner milk, or leave it as it is.
4. Pour into a clean, airtight bottle and refrigerate. Shake before use.

The ratio is this site’s own. See the storage notes below.

2. Berry hemp smoothie

Makes 1 serving. Hemp protein: 9.5 g.

• 1 banana
• 1 cup (240 ml) frozen berries
• 1 cup (240 ml) milk or water
• 3 tbsp (30 g) hemp hearts

1. Add the liquid to the blender first, then the rest.
2. Blend until smooth, about 1 minute.
3. Add a splash more liquid if it is too thick.

3. Overnight oats with hemp topping

Makes 1 serving. Hemp protein: 6.3 g.

• 1/2 cup (120 ml) rolled oats
• 1/2 cup (120 ml) milk or hemp milk
• 2 tbsp (20 g) hemp hearts
• Fruit to serve

1. Stir the oats and milk together in a jar.
2. Cover and refrigerate overnight.
3. Top with the hemp hearts and fruit just before eating, so they stay loose.

4. Hemp pesto

Makes 4 servings. Hemp protein per serving: 3.2 g (12.6 g ÷ 4).

• 2 cups (480 ml) packed basil leaves
• 1/4 cup (40 g) hemp hearts
• 1 small garlic clove
• 1/4 cup (60 ml) olive oil
• 2 tbsp (30 ml) lemon juice
• 1/4 tsp salt

1. Rinse and dry the basil.
2. Pulse the basil, hemp hearts, garlic and salt in a food processor until chopped.
3. Add the lemon juice, then the oil in a slow stream with the motor running.
4. Taste, adjust the salt, and toss with hot pasta or spread on toast.

5. Hemp seed oil dressing

Makes 4 servings. Hemp protein per serving: 0.8 g (3.2 g ÷ 4).

• 3 tbsp (45 ml) hemp seed oil
• 1 tbsp (15 ml) lemon juice or cider vinegar
• 1 tsp (5 ml) Dijon mustard
• 1 tbsp (10 g) hemp hearts
• Pinch of salt

1. Put everything in a small jar.
2. Close the lid and shake until blended.
3. Dress the salad just before serving. Do not heat the dressing.

Hemp seed oil is used cold here. Nutiva, a maker of the oil, says it has a low smoke point and is not suitable for frying.

6. Hemp “parmesan”

Makes about 10 servings of 1 tbsp. Hemp protein per serving: 2.5 g (25.3 g ÷ 10).

• 1/2 cup (80 g) hemp hearts
• 2 tbsp (30 ml) nutritional yeast
• 1/4 tsp garlic powder
• 1/4 tsp salt

1. Put everything in a food processor.
2. Pulse a few times, until it looks like coarse crumbs. Stop before it turns to paste.
3. Store in a closed jar in the refrigerator and sprinkle over pasta, soup or popcorn.

7. No-bake energy bites

Makes 12 bites. Hemp protein per bite: 1.1 g (12.6 g ÷ 12).

• 1 cup (240 ml) rolled oats
• 1/2 cup (120 ml) peanut butter
• 1/4 cup (60 ml) honey or maple syrup
• 1/4 cup (40 g) hemp hearts
• Pinch of salt

1. Stir everything together in a bowl until it holds as a dough.
2. Chill for 20 minutes so it is easier to handle.
3. Roll into 12 balls.
4. Keep refrigerated in a closed container.

8. Hemp-crusted fish or tofu

Makes 2 servings. Hemp protein per serving: 6.3 g (12.6 g ÷ 2), if all the crust is eaten.

• 2 fish fillets, 6 oz (170 g) each, or 14 oz (400 g) firm tofu cut into slabs
• 1 tbsp (15 ml) Dijon mustard
• 1/4 cup (40 g) hemp hearts
• 1/4 cup (60 ml) dry breadcrumbs
• Salt, pepper, lemon wedges

1. Heat the oven to 400°F (200°C) and line a baking tray.
2. Pat the fish or tofu dry, season it, and brush the top with mustard.
3. Mix the hemp hearts and breadcrumbs, then press the mix onto the mustard.
4. Bake for 12-15 minutes, until the crust is golden.
5. Check the fish: FDA’s safe food handling guide gives 145°F (63°C), or flesh that is opaque and separates easily with a fork.

9. Tabbouleh-style hemp salad

Makes 4 servings. Hemp protein per serving: 6.3 g (25.3 g ÷ 4). Hemp hearts stand in for the bulgur.

• 2 cups (480 ml) finely chopped parsley
• 1 cup (240 ml) diced tomato
• 1/2 cup (120 ml) diced cucumber
• 2 scallions, sliced
• 1/2 cup (80 g) hemp hearts
• 2 tbsp (30 ml) lemon juice
• 2 tbsp (30 ml) olive oil
• 1/4 tsp salt

1. Rinse the herbs and vegetables under running tap water, as FDA advises for fresh produce, then dry and chop them.
2. Toss the vegetables with the hemp hearts.
3. Add the lemon juice, oil and salt, and toss again.
4. Rest for 10 minutes before serving.

Protein per serving at a glance

For context, FDA’s Daily Value for protein is 50 g. More on quality and amino acids is on hemp seeds protein.

Storage and food safety

Keep the prepared recipes cold and the dry seeds sealed. FDA’s safe food handling guide says to keep the refrigerator at 40°F (4°C) or below and to refrigerate perishable food within 2 hours.

• Hemp milk. No agency gives a keeping time for homemade hemp milk. Clemson Extension says to store homemade cashew milk in an airtight container in the fridge, use it within 5-7 days, and keep all equipment clean. This site’s cautious suggestion for hemp milk is 3 days.
• Pesto, dressing and salad. Refrigerate and eat within a few days. Discard anything that smells off.
• Hemp hearts. For shelled nuts and seeds in general, Washington State University Extension advises airtight containers and notes they keep for several months in the refrigerator, but no longer than 1-2 months at room temperature. Follow the storage note on your pack.

To see how hemp compares with chia or flax in these recipes, try the seed nutrition comparison tool.