13+ Healthy Hemp Seed Recipes (2024)

These delicious and healthy hemp hearts recipes are gluten free, dairy free, and utilize the superfood ingredient hemp hearts in many creative sweet or savoury ways! You’ll never run out of tasty hemp seed recipes again.

photo from Our Nourishing Table

Healthy Hemp Seed Recipes To Try!

I’m really loving these healthy recipe round up posts and by the looks of it (and the traffic!) it seems many of you are too! In fact my most popular round up to date was the 17 Easy Plant-Based Breakfast Recipes which still gets tons of love every day. Today I’m sharing 13+ Healthy Hemp Heart Recipes you’ve got to make because hemp hearts are delicious, so good for you, and incredibly easy to add into so many kinds of recipes.

I often add hemp seeds to my toddlers coconut yogurt, sprinkle on top of jam toast, or add it to pasta sauce just to up the nutritional value of her food without her even knowing. Hemp hearts are really subtle in flavour and go wonderfully in everything from smoothies, to salads, to pesto!

What Are Hemp Hearts?

Hemp hearts, also known as hemp seeds, are the seeds of the hemp plant. While hemp is sometimes associated with marijuana and while they come from the same species of plant the seeds of the hemp plant do not contain any psychoactive properties…you aren’t going to get high eating hemp hearts!! The “hearts” or seeds of the hemp plant are incredibly nutritious and contain healthy fats, plant proteins, fibre, and many other nutrients including calcium, magnesium, and iron.

What Are the Health Benefits of Hemp Hearts?

Because of the nutritional profile of hemp hearts being high in protein, essential fatty acids, minerals, and fibre they benefit the body in many ways. They have shown to help reduce the risk of heart disease, can improve skin, hair, and nail health, help to stabilize blood sugar levels, and can help boost digestion! These are just some of the evidence based health benefits!

The Hemp Hearts Recipes List:

from NITK

This acais bowl was created by blending up a base of acai berry and other fruits like frozen blackberries, blueberries, strawberries, raspberries, and bananas. Topped off with some healthy toppings like gluten free granola, hemp seeds, goji berries, sliced banana, honey, and shredded coconut.

Homemade Hemp Milk from Tasty Yummies

Learn how to make a simple 2 ingredient hemp milk without soaking or straining. This easy recipe can be made with variations to get yummy chocolate or strawberry vanilla bean flavors. Perfect for any chocolate lover or lover of sweets.

See Also

BLT Deviled Eggs [Recipe]

Tomato Panzanella with Hemp Seed Blue Cheese (Vegan) from Blissful Basil

Salty and savory vegan hemp seed blue cheese is tossed with juicy tomatoes, peppery arugula, chewy homemade croutons, and a tangy vinaigrette in this Tuscan summer salad.

from NITK

Made with tasty and healthy ingredients these oat cups are super easy to make. containing hemp seeds, organic carrots, rolled oats, crunchy walnuts, raising, honey and cinnamon, every cup is a real treat.

Green Detox Soup with Toasted Hemp Seed Gremolata from Skinny Taste

A perfect soup for helping you to reset your weekend. Made with toasted hemp gremolata this is not your typical detox soup, it’s loaded with healthy fats, hemp seeds, and protein to keep you feeling full.

Keto Overnight Oats from Life Made Sweeter

With less than 5 minutes of prep time, you can whip up overnight oats and wake up to a hearty bowl of oatmeal. Made to be gluten free, grain free, and paleo this breakfast recipe is packed with hemp seeds, chia seeds, shredded coconut, coconut flour, and almond milk for a filling and nutritious meal.

Chocolate Superfood Energy Balls from Running On Real Food

Hemp, chia, flax, and walnuts come together to create these energizing little bites of blissfulness. These chocolate energy bites are a simple naturally sweetened vegan no-bake recipe that everyone can enjoy.

Spicy Peanut Slaw with Hemp Crusted Salmon from Rachael Heartley Nutrition

Make a spicy peanut slaw topped hemp crusted salmon in 30 minutes with this delicious meal. It’s packed with flavor, texture, and nutritional benefits that are all crazy satisfying.

Hemp Crusted Tofu from Food Pleasure and Health

This hemp crusted tofu is packed with protein, omega 3’s and more. Made in under an hour you can serve up this tofu on salad, rice or with noodles for a perfect meal.

Chai Cashew & Hemp Latte from Half Baked Harvest

You’re going to love this vegan latte. It’s the perfect warm and comforting drink to enjoy in winter without the added sugars because it’s refined sugar free. Packed with cinnamon and ginger you’ll feel warm from the inside out.

There you have it! Honestly, if you don’t know where to start on this mouthwatering list, you are in good company. I’m a sweet tooth girl at heart so I want to make the superfood balls first, but that panzanella salad or the autumn cobb salad?! They look unreal too, I might just make a whole week of preparing hemp hearts recipes at home!

Which recipe peaked your interest the most? Are you a regular hemp hearts eater? I’d love to read about it in the comments section. Also, be sure to pin the photo below to save this recipe roundup for later and of course, share the love!

Pin me!

Christal// NITK

FAQs

What is the healthiest way to eat hemp seeds? ›

Whole seeds act as a bulking agent, and they also add fiber to the diet, which can aid digestion. Try incorporating hemp seeds into the diet by: sprinkling whole or ground seeds on cereal or yogurt. adding the seeds to smoothies.

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What is the best way to cook hemp seeds? ›

It is best to avoid heating hemp seeds in the oven, because they will be less nutritious. If you're baking something with a glaze, whether it's meat or a baked item, sprinkle the hemp powder or seeds on top of the glaze right before serving the dish. Add the powder to a smoothie or sprinkle it over your cereal.

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How much hemp seeds should I eat daily? ›

Try 1 teaspoon of hemp seed and work your way up as tolerated. Remember, a little hemp will go a long way, In fact, according to the USDA, a 30 gram serving of hemp seeds (approximately 3 tablespoons) contains the following: 166 calories. 2.6 grams carbohydrates (1.2 grams fiber/.

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How do you eat hemp seeds for kids? ›

How do you prepare hemp seeds for babies with baby-led weaning?

6 to 12 months old: Sprinkle a pinch of hulled hemp seeds or protein powder on soft foods like yogurt and roll “slippery” foods like avocado, mango, or pineapple in hulled hemp seeds, which will help with grip. ...
12 to 18 months old: ...
18 to 24 months old:

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Should you soak hemp seeds before eating? ›

Hemp seeds have no phytic acid and don't need to be soaked before eating. They can simply be enjoyed straight out of the bag or sprinkled on any dish to gain a boost of nutrition.

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Can you eat hemp seeds straight? ›

Eat Them Raw

Eating hemp seeds raw isn't for everyone, but it is one convenient way to consume a quick serving of nutrients whenever you feel like you're running on empty. Hemp seeds can also be added to other nuts and dried berries for a supercharged snack mix.

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Do hemp seeds need to be refrigerated? ›

Once open, put the package or its contents in an airtight container and refrigerate or freeze it to extend the shelf life. Once opened, you can expect a bag of hemp seeds to last for about a year in the refrigerator or freezer.

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Who should not take hemp seeds? ›

Hemp seed oil has caused rare cases of sleepiness, blood shot eyes, and liver problems in children. Allergy to cannabis: People who are allergic to cannabis might also be allergic to hemp. Use hemp with caution if you are allergic to cannabis. Surgery: Hemp protein might lower blood pressure.

Do you have to soak hemp before cooking? ›

For me the trick is in the soak. 24 hours isn't enough if you want to have control over the spilt. When you put your hemp in to soak at a rough ratio 1 part hemp 2 parts water the seeds will all be floating on top. Once they've all sunk they are ready for cooking.

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Which is better flaxseed or hemp seed? ›

To conclude: Of the three, flax provides the highest source of ALA and most ideal ratio of omega-6 to 3. On the other hand, hemp is the highest in protein and provides an excellent source of zinc. And chia seeds are the highest in calcium and fibre.

Can I eat hemp seeds before bed? ›

Grab of a handful of Hemp seeds and get a peaceful sleep, as hemp seeds are loaded with magnesium known for soothing and relaxing sensation throughout the body. A single serving of Hemp seed contains 50% of the daily recommended dose of magnesium.

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Can you swallow hemp seeds whole? ›

1) Hemp seeds – shelled or whole

The seeds can be eaten whole, with the shell left on, and add a lovely crunch to recipes such as our vegan flapjack. Some people also separate the seed from the hull, and then grind up the hull into a fibre-rich powder that can then be used in food.

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How much hemp seeds for kids? ›

Recommended serving sizes for hemp hearts (up to 2x/day): 2 tsp serving (5g) for babies ages 6-12 months. 1 tbsp serving (8g) for children ages 1-3 years. 2 tbsp serving (16g) for kids 4+ years.

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Is hemp ok for kids? ›

Hemp is tolerable: Hemp doesn't contain dairy or gluten and it's hypoallergenic, which is especially important in children who are more prone to food allergies than adults. If your kid just has a sensitive system, hemp can help too.

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What are the healthy seeds for kids? ›

Chia, sesame, and hemp seeds are generally OK left whole and mixed into recipes. When in doubt, we always recommend grinding seeds into a dry powder and mixing them into other foods for babies.

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Is it better to eat hemp seeds whole or ground? ›

Most of the fiber is in the seed's crunchy outer shell. But if you prefer the softer inner hemp hearts, you can still get fiber by using ground whole hempseed products like hemp flour and hemp protein powder.

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How should I take hemp seeds? ›

Add into dishes like pasta sauces. Add to smoothies or into yogurt. Roll slippery food like avocado, pear, or mango in the seeds to help with grip and boost the protein. Add to hommus or other dips like our Hemp Seed Pesto.

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Does cooking hemp seeds destroy nutrients? ›

The answer to this is “No!” If you fry them, roast them, or cook them in the oven, the longer they are heated, the more nutrition they lose. To that end, the best practice for ensuring you receive optimum nutrition, is to simply add the de-shelled (hulled) hemp seeds just before serving.

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Can your body absorb hemp seeds? ›

Hemp seeds are one of just a few plant foods that are considered “complete” proteins, containing all the essential amino acids. Your body can also absorb hemp seed protein better than many other plant-based proteins.