Hemp hearts, also known as hulled hemp seeds, are a nutritional powerhouse packed with protein, fiber, and essential fatty acids. These tiny seeds have gained popularity in recent years due to their versatility and health benefits. From smoothies to salads, and from baked goods to savory dishes, hemp hearts can be incorporated into a variety of recipes. In this article, we’ll explore 20 nutritious hemp hearts recipes that will take your meals to the next level.
Whether you’re looking for a quick breakfast or a satisfying snack, these hemp heart-based creations are sure to delight. From sweet treats like chocolate pudding and cookies to savory options like pasta and quinoa bowls, there’s something for everyone in this collection of delicious recipes.
Hemp Heart Banana Smoothie
This refreshing smoothie combines the creamy texture of banana with the nutty flavor of hemp hearts, perfect for a healthy and satisfying snack or post-workout treat. With only a few simple ingredients, you can whip up this delicious drink in no time.
Ingredients:
– 2 ripe bananas
– 1/4 cup hemp heart butter (or 2 tablespoons hemp seeds)
– 1/2 cup unsweetened almond milk
– 1 tablespoon honey or maple syrup (optional)
– Ice cubes (as needed)
Instructions:
1. Peel the bananas and add them to a blender.
2. Add the hemp heart butter or hemp seeds, almond milk, and honey or maple syrup (if using) to the blender.
3. Blend the mixture on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
4. Taste and adjust the sweetness or consistency as desired.
5. Pour into a glass and serve immediately.
Cooking Time: 2-3 minutes (depending on your blender)
Hemp Heart Granola Bars
These chewy bars are packed with nutritious ingredients, including hemp hearts, which provide a boost of omega-3 fatty acids and protein. Perfect for a quick energy boost or as a healthy snack on-the-go.
Ingredients:
– 2 cups rolled oats
– 1 cup chopped nuts (almonds or walnuts)
– 1/2 cup hemp hearts
– 1/4 cup honey
– 2 tablespoons maple syrup
– 1/4 cup coconut oil
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. Preheat oven to 350°F (175°C). Line an 8×8-inch baking dish with parchment paper.
2. In a large bowl, mix together oats, nuts, and hemp hearts.
3. In a separate bowl, combine honey, maple syrup, coconut oil, vanilla extract, and salt. Stir until smooth.
4. Pour the wet ingredients over the dry ingredients and stir until well combined.
5. Press mixture into prepared baking dish.
6. Bake for 20-25 minutes or until lightly golden brown.
7. Let cool completely before cutting into bars.
Cooking Time: 20-25 minutes
Hemp Heart Avocado Toast
Elevate your morning routine with this healthy and delicious hemp heart avocado toast recipe. This flavorful combination of creamy avocado, crunchy hemp hearts, and tangy lemon zest is a great way to start your day.
Ingredients:
– 2 slices whole grain bread
– 1 ripe avocado, mashed
– 2 tablespoons hemp hearts
– 1 tablespoon freshly squeezed lemon juice
– Salt and pepper to taste
– Optional: red pepper flakes for added spice
Instructions:
1. Toast the bread until lightly browned.
2. Spread the mashed avocado on top of the toast.
3. Sprinkle the hemp hearts over the avocado layer.
4. Drizzle with lemon juice and season with salt, pepper, and red pepper flakes (if using).
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Hemp Heart Chocolate Pudding
Experience the unique flavor combination of hemp hearts and rich chocolate in this creamy pudding recipe. Perfect for a healthier dessert option, this treat is also free from common allergens like dairy and nuts.
Ingredients:
– 1 cup unsweetened almond milk
– 2 tablespoons hemp hearts
– 2 tablespoons unsweetened cocoa powder
– 2 tablespoons maple syrup
– 1/4 teaspoon salt
– 1/2 teaspoon vanilla extract
Instructions:
1. In a small saucepan, combine almond milk, hemp hearts, and salt. Whisk until the hemp hearts are well combined.
2. Cook over medium heat, stirring constantly, until the mixture thickens and comes to a boil (about 5 minutes).
3. Remove from heat and stir in cocoa powder, maple syrup, and vanilla extract until smooth.
4. Pour into individual serving cups or ramekins and refrigerate for at least 2 hours to chill and set.
Cooking Time: 5 minutes
Total Preparation Time: 15 minutes
Hemp Heart Energy Balls
Nourish your body with these wholesome energy balls packed with the nutritional benefits of hemp hearts and natural sweeteners.
Ingredients:
– 1 cup rolled oats
– 1/2 cup hemp hearts
– 1/4 cup dates, pitted
– 1/4 cup almond butter
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a medium bowl, combine oats and hemp hearts.
2. In a separate bowl, blend together dates, almond butter, and honey until smooth.
3. Add the date mixture to the oat-hemp heart mixture and stir until well combined.
4. Use your hands or a small cookie scoop to form into balls, about 1 inch in diameter.
5. Place energy balls on a baking sheet lined with parchment paper.
Cooking Time:
– No cooking required! Simply store in an airtight container at room temperature for up to 5 days.
Enjoy your nutritious and delicious Hemp Heart Energy Balls!
Hemp Heart Salad Dressing
Add a nutty twist to your salads with this creamy Hemp Heart Salad Dressing! This recipe combines the nutritional benefits of hemp hearts with the richness of cashew cream, making it a perfect addition to any meal.
Ingredients:
– 1/2 cup soaked cashews
– 1/4 cup water
– 2 tablespoons apple cider vinegar
– 1 tablespoon lemon juice
– 1 teaspoon Dijon mustard
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons hemp hearts
Instructions:
1. Drain and rinse the cashews, then add them to a blender with water, apple cider vinegar, lemon juice, Dijon mustard, salt, and black pepper.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Stir in hemp hearts until well combined.
4. Refrigerate for at least 30 minutes to allow flavors to meld together.
Cooking Time: None
Hemp Heart Oatmeal
Start your day with a warm and comforting bowl of hemp heart oatmeal, packed with nutritious ingredients to keep you going all morning. This recipe combines the creaminess of oats with the nutty flavor of hemp hearts.
Ingredients:
– 1/2 cup rolled oats
– 1 tablespoon hemp hearts
– 1/4 cup water or plant-based milk (such as almond or soy milk)
– 1/4 teaspoon salt
– Pinch of cinnamon (optional)
Instructions:
1. In a small pot, bring the water or plant-based milk to a simmer over medium heat.
2. Add the oats and cook, stirring occasionally, for 5-7 minutes or until the oats have absorbed most of the liquid and reached your desired consistency.
3. Stir in the hemp hearts and salt. Cook for an additional minute.
4. Remove from heat and add cinnamon if using.
5. Serve warm, garnished with a drizzle of honey or your favorite toppings (such as sliced banana or chopped nuts).
Cooking Time: 10-12 minutes
Hemp Heart Pancakes
Start your day with a nutritious and delicious breakfast by making these hemp heart pancakes. This recipe combines the nutty flavor of hemp hearts with the fluffiness of pancakes, perfect for a quick and easy morning meal.
Ingredients:
– 1 cup rolled oats
– 1/2 cup hemp hearts
– 1/2 cup almond flour
– 1 tablespoon sugar
– 1/4 teaspoon salt
– 1/2 cup unsweetened almond milk
– 1 large egg
– 2 tablespoons melted coconut oil
– 1 teaspoon vanilla extract
Instructions:
1. In a bowl, whisk together oats, hemp hearts, almond flour, sugar, and salt.
2. In a separate bowl, whisk together almond milk, egg, melted coconut oil, and vanilla extract.
3. Combine wet and dry ingredients and stir until just combined.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop batter by 1/4 cupfuls onto the skillet or griddle.
6. Cook for 2-3 minutes, flip, and cook for an additional 1-2 minutes, or until golden brown.
Cooking Time: 10-12 minutes
Hemp Heart Pesto Pasta
This creamy pasta dish combines the nutty flavor of hemp hearts with the richness of pesto, making for a unique and satisfying meal.
Ingredients:
– 8 oz pasta of your choice
– 1/2 cup hemp hearts
– 1/4 cup freshly made pesto (or store-bought)
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese, optional
Instructions:
1. Cook pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a blender or food processor, combine hemp hearts, pesto, and olive oil. Blend until smooth, adding reserved pasta water as needed to achieve desired consistency.
3. Add the blended mixture to cooked pasta, tossing to coat. Season with salt and pepper to taste.
4. Top with grated Parmesan cheese, if desired.
Cooking Time:
– Pasta cooking time: 8-10 minutes
– Total preparation and cooking time: 15-20 minutes
Hemp Heart Chia Pudding
This creamy pudding is a perfect blend of nutty hemp hearts and nutritious chia seeds, packed with omega-3 goodness and fiber. It’s an easy and healthy breakfast or snack option that can be prepared in advance.
Ingredients:
– 1/2 cup hemp hearts
– 1/4 cup chia seeds
– 1 cup unsweetened almond milk
– 2 tablespoons maple syrup
– 1/4 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a small bowl, mix together hemp hearts and chia seeds.
2. In a separate bowl, whisk together almond milk, maple syrup, vanilla extract, and salt until well combined.
3. Add the dry mixture to the wet mixture and stir gently to combine.
4. Cover the bowl with a lid or plastic wrap and refrigerate for at least 2 hours or overnight.
5. Give the pudding a good stir before serving. You can top it with your favorite fruits, nuts, or seeds.
Cooking Time: 2 hours (or overnight)
Hemp Heart Trail Mix
A deliciously healthy snack perfect for hiking trips or everyday munching!
Ingredients:
– 1 cup rolled oats
– 1/2 cup hemp hearts
– 1/2 cup mixed nuts (almonds, cashews, walnuts)
– 1/4 cup dried cranberries
– 1/4 cup dark chocolate chips (at least 70% cocoa)
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. In a large bowl, combine oats and hemp hearts.
2. Add mixed nuts and stir until well combined.
3. Mix in dried cranberries and dark chocolate chips.
4. Drizzle with honey and sprinkle with salt to taste.
5. Serve immediately or store in an airtight container for up to 5 days.
Cooking Time: None! This is a no-cook recipe, perfect for a quick snack on-the-go.
Hemp Heart Yogurt Parfait
Combine the nutty flavor of hemp hearts with the tanginess of yogurt and sweetness of fresh fruit for a healthy and delicious snack. This parfait is perfect for a quick breakfast or post-workout treat.
Ingredients:
– 1 cup plain whole milk yogurt
– 2 tablespoons hemp heart butter
– 1/4 cup mixed berries (such as blueberries, strawberries, raspberries)
– 1 tablespoon granola
– 1 tablespoon honey (optional)
Instructions:
1. In a small bowl, mix together the yogurt and hemp heart butter until well combined.
2. Spoon half of the yogurt mixture into a parfait glass or a tall clear cup.
3. Top with the mixed berries.
4. Sprinkle the granola over the berries.
5. If using honey, drizzle it over the granola.
6. Repeat the layers: yogurt mixture, berries, and granola.
7. Serve immediately, or cover and refrigerate for up to 2 hours before serving.
Cooking Time: None! Just assemble and enjoy.
Hemp Heart Veggie Burgers
A nutritious twist on traditional veggie burgers, these Hemp Heart Veggie Burgers are packed with protein and fiber. Perfect for a quick lunch or dinner!
Ingredients:
– 1 cup cooked black beans
– 1/2 cup rolled oats
– 1/4 cup hemp hearts
– 1/4 cup finely chopped onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 1 egg, lightly beaten (optional)
– Cooking spray or oil
Instructions:
1. In a large bowl, mash the black beans using a fork or a potato masher.
2. Add oats, hemp hearts, onion, garlic, olive oil, cumin, salt, and pepper to the bowl. Mix well.
3. If using egg, stir it in to help bind the mixture.
4. Divide the mixture into 4-6 portions, depending on desired burger size.
5. Shape each portion into a patty.
6. Cook the patties in a non-stick skillet or grill over medium-high heat for 4-5 minutes per side, or until golden brown and crispy.
Cooking Time: 8-12 minutes
Hemp Heart Chocolate Chip Cookies
These chewy cookies combine the nutty flavor of hemp hearts with the richness of dark chocolate chips, making them a delicious and nutritious treat.
Ingredients:
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 1/4 cup hemp hearts
– 1/2 cup unsalted butter, softened
– 1/2 cup granulated sugar
– 1/4 cup brown sugar
– 2 large eggs
– 1 teaspoon vanilla extract
– 1/2 teaspoon baking soda
– 1/4 teaspoon salt
– 1 cup dark chocolate chips
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together oats, flour, hemp hearts, and baking soda.
3. In a large bowl, cream together butter and sugars until light and fluffy.
4. Beat in eggs and vanilla extract.
5. Gradually mix in the dry ingredients until just combined.
6. Stir in chocolate chips.
7. Drop rounded tablespoonfuls of dough onto prepared baking sheet.
8. Bake for 10-12 minutes or until lightly golden.
Cooking Time: 10-12 minutes
Hemp Heart Quinoa Bowl
This recipe combines the nutritional benefits of quinoa with the creamy texture of hemp hearts, making it a perfect meal for a busy day. With this easy-to-make bowl, you’ll be fueled and satisfied in no time!
Ingredients:
– 1 cup quinoa, rinsed and drained
– 2 cups water or vegetable broth
– 1/4 cup hemp hearts
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: chopped veggies (bell peppers, carrots, broccoli) for added color and nutrition
Instructions:
1. Cook quinoa according to package instructions using 2 cups of water or broth.
2. In a separate pan, heat olive oil over medium heat. Add diced onion and cook until translucent.
3. Add minced garlic and cumin; cook for an additional minute.
4. Stir in hemp hearts and cook for 1-2 minutes, until fragrant.
5. Fluff cooked quinoa with a fork and combine with the hemp heart mixture.
6. Season with salt and pepper to taste.
7. Garnish with chopped veggies, if desired.
Cooking Time: 25-30 minutes
Hemp Heart Hummus
Elevate your snack game with this creamy and protein-packed hummus recipe, featuring the nutritional powerhouse of hemp hearts. Perfect for veggie sticks, pita chips, or as a dip for your favorite fruits.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup hemp hearts
– 2 tablespoons lemon juice
– 1/2 teaspoon garlic powder
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– 1/4 cup water
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine chickpeas, hemp hearts, lemon juice, garlic powder, and salt. Blend until smooth.
3. With the blender or food processor still running, slowly add olive oil and water. Continue blending until the desired consistency is reached.
4. Taste and adjust seasoning as needed.
Cooking Time: 5 minutes
Serves: 8-10 servings
Enjoy your nutritious Hemp Heart Hummus!
Hemp Heart Protein Shake
Boost your energy and protein intake with this simple and refreshing shake. Made with hemp hearts, Greek yogurt, and frozen berries, this recipe is a great way to start or end your day.
Ingredients:
– 1 tablespoon hemp hearts
– 1/2 cup plain Greek yogurt
– 1/2 cup frozen mixed berries
– 1/2 banana, sliced
– 1 tablespoon honey (optional)
– Ice cubes (as needed)
Instructions:
1. In a blender, combine hemp hearts, Greek yogurt, frozen berries, and sliced banana.
2. Blend the mixture on high speed until smooth and creamy.
3. Add honey if you prefer your shake sweeter.
4. Taste and adjust as needed.
5. Pour into a glass filled with ice cubes (if desired).
6. Enjoy immediately!
Cooking Time: 0 minutes (just blend and go!)
Hemp Heart Zucchini Bread
This recipe combines the natural sweetness of zucchini with the nutty flavor of hemp hearts, creating a delicious and nutritious bread perfect for snacking or as a side dish.
Ingredients:
– 1 cup all-purpose flour
– 1/2 cup rolled oats
– 1/4 cup hemp hearts
– 1/2 cup grated zucchini
– 1/4 cup sugar
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 cup unsalted butter, melted
– 1 large egg
– Optional: chopped nuts or seeds for topping
Instructions:
1. Preheat oven to 350°F (175°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, whisk together flour, oats, hemp hearts, sugar, baking powder, and salt.
3. Add melted butter, egg, and grated zucchini. Mix until just combined.
4. Pour batter into prepared loaf pan and smooth top.
5. Bake for 45-50 minutes or until a toothpick inserted in the center comes out clean.
6. Let cool on wire rack for 10 minutes before slicing.
Cooking Time: 45-50 minutes
Hemp Heart Coconut Curry
This vibrant curry combines the nutty flavor of hemp hearts with the richness of coconut milk, creating a deliciously healthy and satisfying meal. Perfect for a quick weeknight dinner or as a nutritious addition to your lunchbox.
Ingredients:
– 1 cup hemp hearts
– 2 medium-sized onions, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14 oz) coconut milk
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– Salt and pepper, to taste
– Fresh cilantro, for garnish
Instructions:
1. Heat a large saucepan over medium heat. Add the onions, garlic, and red bell pepper. Cook until the vegetables are tender, about 5 minutes.
2. Stir in the hemp hearts, curry powder, turmeric, salt, and pepper. Cook for an additional 2-3 minutes.
3. Pour in the coconut milk and bring to a simmer. Reduce heat to low and let cook for 10-15 minutes or until the sauce has thickened slightly.
4. Taste and adjust seasoning as needed. Garnish with fresh cilantro and serve over rice, noodles, or enjoy on its own.
Cooking Time: 20-25 minutes
Hemp Heart Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the nutty goodness of hemp hearts with sautéed onions and bell peppers.
Ingredients:
– 4 bell peppers (any color)
– 1/2 cup hemp hearts
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon olive oil
– Salt and pepper to taste
– Optional: 1/4 cup shredded cheese (e.g., cheddar or mozzarella)
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes. Place in a baking dish.
3. In a large skillet, heat olive oil over medium-high heat. Add chopped onion and cook until softened, about 3-4 minutes.
4. Add garlic and cook for an additional minute.
5. Stir in hemp hearts and cook for 1-2 minutes or until fragrant.
6. Stuff each bell pepper with the hemp heart mixture, filling to the top.
7. Cover baking dish with aluminum foil and bake for 30 minutes.
8. Remove foil and continue baking for an additional 10-15 minutes or until peppers are tender.
Cooking Time: 40-45 minutes
Summary
Get creative with hemp hearts and discover 20 nutritious recipes for every meal! From smoothies to snacks, breakfasts to dinners, these hemp heart-based dishes are packed with protein, fiber, and omega-3 fatty acids. Enjoy a Hemp Heart Banana Smoothie for breakfast, or whip up some Hemp Heart Granola Bars as a healthy snack. Try Hemp Heart Avocado Toast for lunch, or indulge in a Hemp Heart Chocolate Pudding dessert. Whether you’re looking for a quick energy boost or a nutritious meal option, hemp hearts have got you covered!
