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

33+ Vegan Christmas Breakfast Recipes

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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How do you give hemp seeds to kids? ›

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. Hemp seed oil can also be mixed into mashed potatoes and warm cereals and easily worked into pesto sauces.

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Is it OK to eat hemp seeds everyday? ›

While hemp seeds are a healthy addition to your diet, there are a few things to keep in mind. First, they are high in calories and fat. Eating the seeds in moderation can be beneficial, but eating too many may lead to high caloric and fat intake. You should also avoid eating hemp seeds if you take certain medications.

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What age can you give hemp seeds? ›

Babies can start eating hemp seeds from about 6 months of age, once they're ready to eat solids. Hemp seeds have a mild nutty flavor that doesn't overpower other flavors in foods. They can be ground into meal or protein powder or eaten raw.

Can kids eat hemp seeds? ›

If you wonder if they're getting enough protein to meet their needs, just two tablespoons of hemp seeds meets half the dietary recommended protein for children aged 4-8. It's a great plant based protein if they're vegetarian, vegan or simply don't like the texture of meat.

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Should you soak hemp seeds before eating? ›

Hemp seeds can be such an easy, nutritious addition to your diet, as they don't need to be soaked or ground, just simply sprinkled on top of or mixed into almost anything!

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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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How long to soak hemp seeds before eating? ›

There is really no need to soak Hemp Seeds, they are already so soft and digestible - super easy to use.

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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.

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What are the disadvantages of hemp? ›

Cons:

Hemp is not a cheap crop to grow.
It is a challenge to find hemp seed with the allowed THC levels.
While hemp is great for so many resources and great results, it also has a lot of competition now that it has become a fast-growing industry.
Hemp requires special machinery to process it.

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Apr 13, 2021

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Does hemp seeds help hair growth? ›

A 2021 case study[26] of CBD-rich hemp extract revealed 93.5% average increase in hair regrowth. Hemp extract works through the endocannabinoid system (ECS) in the body and has novel effects on hair follicle elongation and hair matrix keratinocytes activated through ECS receptors in the hair follicle cells.

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Do hemp seeds contain CBD? ›

Unfortunately, there isn't any CBD in seeds. If you purchase hemp seeds or hemp seed oil, you will not get any benefits of CBD. To get the full benefits, you want to get CBD products that tout they are “broad or full spectrum hemp oil.” This means most of the plant is used in the process.

What to eat with hemp seeds? ›

Besides just sprinkling Hemp Hearts on your supper for some extra protein and omegas, you can also use them as a breading for chicken or fish, blend them with fresh basil to make a pesto, use them as a topping on Mac & Cheese and so much more!

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Can kids have hemp protein? ›

Kids, who are actively growing and growing fast, need plenty of protein to meet their child's needs. Hemp is packed with protein. If your child is vegetarian or doesn't like meat, it's the perfect alternative.

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

Consuming hemp seeds whole, with the shell intact, ensures you're enjoying a crunchy texture. It also means you're getting the full amount of fiber, since it's mostly packed in the shell. Eat them raw, toast them for a nuttier flavor, or you can grind them up to add into dry mixes like flours or other baked goods.

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How should I take hemp seeds? ›

Hemp seeds can be added to almost anything for an extra boost of nutrition. They have a soft, creamy texture and a mild nutty flavour. They can be sprinkled on salads or breakfast cereals, added to raw bars or balls, incorporated into smoothies or sprinkled on avocado on toast.

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Are hemp seeds better raw or cooked? ›

No, you do not have to cook hemp hearts! You can eat them raw, and this is the way that we recommend eating them to keep more of the nutritional value intact. When eaten raw, the polyunsaturated fatty acids (omega oils) are at their highest levels, and they're diminished when cooking at higher temperatures.

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