Hemp Hearts Recipes Round-Up

Hemp hearts are a nutritious food that is high in protein, healthy fat and provides some fiber. It is one of my favorite foods to add to a recipe to give it a nutrition boost. Learn what hemp hearts are, their nutrition and health benefits, and get an idea of how to use them with a round of 9 hemp hearts recipes that are gluten, and dairy-free.

Hemp Hearts vs Hemp Seeds

Sometimes the terms hemp hearts and hemp seeds are used interchangeably. It is important to note they are different from each other.

Hemp seeds come from the Cannabis Sativa plant. They are similar to a nut or seed. They have a hard outer shell. The inside is soft and chewy. It can be likened to a sunflower seed. 

What Are Hemp Hearts?

Hemp hearts is the name given to hemp seeds that are de-shelled or “hulled.” They are derived from the hemp plant called Cannabis sativa L. This is the same species of plant that makes marijuana. 

However, hemp plants contain only about 0.3% of tetrahydrocannabinol (THC). So if you’re wondering can hemp get you high, the answer is no.

Hemp hearts are the tasty, chewy inside of the hemp seed shell. So they are not hard or crunchy. They do have a nice nutty flavor and a lot of nutrition. 

Hemp Hearts Nutrition Info

This plant-based food offers a lot of nutrition. Just a small serving of these little hearts offers up a ton of nutrients. Here is a breakdown of the hemp hearts nutrition info. In just two tablespoons you get the following: 

• 160 calories
• 9.2 grams of protein
• 3.5 grams of carbs
• 12.3 grams of fat
• 2.0 grams of fiber
• 1.0 gram of sugar

With its low carb and high-fat macros, hemp hearts are a food that is great for anyone on a low carb or keto diet. 

In addition, the hemp hearts’ protein content is quite impressive for such a small serving size. So if you’re looking to amp up your protein intake, this food is a great addition.

Hemp hearts are a gluten-free food. It contains no dairy or animal products so it is also good for vegans and anyone who needs dairy-free foods.

Aside from its macros, hemp hearts are rich in vitamins and minerals. Just two tablespoons give you a good source of omega 3 fatty acids, iron, niacin, and B6. Hemp hearts are also high in magnesium, zinc, phosphorus, copper, manganese, and thiamin. 

Hemp Hearts Benefits

Research says that diets rich in protein and fiber can help keep you fuller longer. So adding hemp hearts to the diet may help with weight management.

Other hemp hearts benefits include its anti-inflammatory properties from omega 3 fatty acids and amino acids. These compounds can help with heart, brain, immune, and skin health. Its rich mineral content can also improve bone health.

What to Look for When Buying Hemp Hearts

Research into hemp hearts found that contamination during processing may increase the level of THC in certain products. So finding a company with good manufacturing standards is important. I also prefer to get a product that is organic and non-GMO.

Canada has a tightly regulated process to prevent cross-contamination of THC from cannabis. 

How your hemp hearts are packaged is just as important as where they come from. Hemp hearts could oxidize somewhat between the shelling and packaging time. Look for hemp hearts sealed with nitrogen so they will stay fresher longer. 

Look for a company that imports Canadian hemp hearts, has a facility to test products, and is sealed for freshness.

Manitoba Harvest Hemp Hearts is a well-known hemp hearts brand with good practices. Now Foods Organic Hemp Seed Hearts and Eaton Organic Hemp Hearts are two other products that might be good to try.

You can find all of these on Amazon*.

*Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. Learn more in our disclosure statement.

How to Use Hemp Hearts in Cooking

While you can eat hemp hearts raw by the handful. I like to use them in cooking to add a dose of protein to my foods.

Whether it’s breakfast, lunch, dinner, or a snack, hemp hearts are so versatile they can be added to any meal throughout the day.

Use them as a substitute for oats. Add unsweetened almond milk, coconut milk, another non-dairy milk substitute, and your hemp hearts oatmeal is now a hearty breakfast porridge.

You can also hemp hearts to your smoothies and salads. Cook or bake them into your soups, entrees, and desserts.

Do Hemp Hearts Go Bad?

If you are wondering, do hemp hearts go bad? The answer is yes. The high-fat content in hemp hearts will go rancid after the package is opened.

So the way you store your hemp hearts is important if you want to prolong the shelf life. Keep them in a cool dark place. I recommend keeping them in the refrigerator after opening. 

You can also put them in the freezer if you don’t think you’re gonna use them for a while. That will also keep them fresh for a little longer.

If they smell bad when you open them, throw them away.

Hemp Heart Recipes Roundup

Here is a roundup of 9 hemp heart recipes to try today.

Protein Pumpkin Muffins

This recipe uses hemp hearts to add some protein to a gluten-free muffin. It features almond flour, pumpkin puree, eggs, and cinnamon for that fall’s favorite taste. You can also swap in two chia eggs if you can’t have eggs. 

Protein Pumpkin Muffins

These tasty muffins feature your fall favorite pumpkin with a plant-based punch of protein from almond flour and hemp hearts.

Check out this recipe

PB&J Power Bites (No Added Sugar)

PBJ Power Bites (no added sugar)

This recipe comes from Mary Ellen Phipps at Milk & Honey Nutrition. She is a diabetes dietitian (Registered Dietitian Nutritionist) renowned for combining her knowledge of diabetes and culinary expertise into easy-to-follow recipes and articles.

She has put together a no sugar added PB&J Power bites featuring a kick of protein with hemp hearts. This recipe is great for breakfast or a snack to make ahead and have on the go.

Check out this recipe

Cashew Cookie Hemp Energy Bars

Cashew Cookie Hemp Energy Bars

Kelly Jones is a Registered Dietitian who specializes in sports nutrition. She has created a tasty snack bar using maca, cashews, hemp protein, and hemp hearts that offers a nice dose of protein and healthy fats that can help fuel your day.

Check out this recipe

Vegan Pumpkin Cilantro Pesto

Vegan Pumpkin Cilantro Pesto

This is another recipe by Kelly Jones. Store-bought pesto has dairy which is what I can’t do. This version is gluten and dairy-free and tastes great. The hemp gives the pesto a great added texture and a boost of nutrients. You can put it on roasted vegetables, a sweet potato, or your eggs before scrambling.

Check out this recipe

Citrus Spinach Hemp Smoothie Recipe

Citrus Spinach Hemp Smoothie

Here is a breakfast idea that is easy and filling from Colleen Wysocki-Woods, the Registered Dietitian Nutritionist who runs Zest Nutrition. Instead of eating breakfast, drink it! Here is a  breakfast smoothie recipe packed with the nutrients that will fuel you with the energy you need to get through the day.

It features spinach, hemp seeds, and orange juice. Between the spinach and hemp seeds, they provide plant-based protein and iron, which is great for vegetarians and vegans.

Check out this recipe

Gingerbread Snowballs

Gingerbread Snowballs

This recipe comes from Zest Nutrition combines hemp hearts with gingerbread for a low-calorie and nutrient-dense snack. This no-sugar treat is also naturally gluten-free and vegan.

Check out this recipe

Golden Turmeric Hemp Granola

Golden Turmeric Hemp Granola

Dietitian Sharon Palmer has a delicious hemp hearts featured snack, Golden Turmeric Hemp Granola. This recipe is vegan, gluten-free, and packed with vibrant flavor. Mix up a batch and enjoy it all week long with plant-based milk and seasonal fruit, in a simple coconut yogurt parfait, or sprinkled over fruit sorbet.

Check out this recipe

Crispy Seedy Crackers

Crispy Seedy Crackers

Dietitian Bracha Kopstick creates recipes for families that are easy and enjoyable. Crispy Seedy Crackers recipe features hemp, chia, and flax seeds. These are so easy to make and taste so good, you’ll want to keep making them until your ingredients are all used up. 

Check out this recipe

Baked Chicken Patties

Baked Chicken Patties

This recipe also comes from dietitian Bracha Kopstick and shows another great way how you can utilize hemp hearts in baking. These baked chicken patties make quick meal prep and are a great alternative to red meat. And they’re gluten-free and FODMAP friendly!

Check out this recipe

Side Effects of Hemp Hearts

One thing to consider is there are some side effects with the consumption of hemp hearts. There are no known specific interactions with hemp hearts but a high intake of this food could cause a risk of bleeding for people on anticoagulant medications. 

Some people have experienced stomach issues when hemp hearts are eaten in large quantities. Getting enough water can help alleviate this problem.

Hemp allergy is another possible complication. It is rare but hemp hearts have been shown to cause anaphylaxis. So if you have an aversion it might be best to stay away from this food.

If you cannot have hemp hearts you can always sub in chia seeds as a replacement.

Get More Gluten Free Recipes 

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