How to Cook Hemp Hearts

Reading time - 8 minutes - April 13, 2022

Heard of hemp? Well, have you heard of hemp hearts? Because they’re a thing now and more people need to know about them! These things are jam-packed with nutrients and are a staple for any pantry. If you haven’t tried hemp hearts before then hopefully by the end of this article you will feel inspired enough to try them for yourself, perhaps even using one of the methods we suggest. Let’s get into it!

What are hemp hearts?

As previously mentioned, hemp hearts are full to the brim with nutrients, similarly to chia or flax seeds. It’s no wonder why people are starting to incorporate these into their lifestyle. But what exactly are hemp hearts?

Hemp hearts are derived from the Cannabis Sativa plant. They’re simply the soft inner part of unshelled hemp seeds. Hemp hearts don’t contain THC or CBD, so they won’t make you feel high at all if that’s a concern you have!

If you want to receive the benefits of hemp without having to consume hemp hearts then maybe these Hemp Gummies would be more suitable for you?

What are the health benefits of hemp hearts?

Hemp hearts are known to have several benefits like detoxification, sharpened memory and increased energy. They also help with weight loss and help provide you with more energy. You can eat it for reducing inflammation, or eat it for alleviating stress. Hemp hearts are a superfood that are incredibly underrated for what they really are and do.

Just 2-3 tablespoons of these Hemp Hearts can add a nutrition boost to your diet. You can eat them raw or even sprinkle a drizzle on your food, you could blend them into shakes and smoothies or even make milk out of them, you can find out how to do that here

Some of the benefits of consuming hemp hearts are:

How to cook hemp hearts

As we briefly discussed earlier, there are an abundance of ways that you can incorporate hemp hearts into your diet. It is also suitable for many allergy requirements as well as dietary requirements, such as a keto diet! Many people incorporate hemp hearts into their lifestyle to lose weight or for a healthier diet. Let’s take a closer look at 15 different potential recipes and ways that you can bring a little hemp heart into your daily routine:

#1 Rice

Hemp hearts and hemp seeds both work amazingly well as rice substitutes, especially for certain diets like keto diets. It is a more nutritional substitute that comes with many benefits so it’s no wonder why people are trying out hemp heart rice!
We found this lovely recipe for you guys to try out, it’s a Lemony Rice Salad with Cannellini Beans and Hemp Hearts. It starts off with a base of warm white rice and is loaded with nutrient-dense ingredients like green peas, cannellini beans, and of course, Hemp Hearts. The dressing is lemony rich and flavourful with the perfect amount of zest. The fresh parsley, scallions and raisins also provide a boost of flavour. 

#2 Porridge / Oatmeal

Why not try out hemp heart porridge for a grain-free alternative? Hemp hearts act like oats, although they don’t absorb liquids quite like oats do, but if you add them to keto porridge-like ingredients then you’ll find you’ve made yourself a keto porridge!

Luckily for you there are already hemp heart porridge recipes out there for you can’t decide then try this one that we found. It’s Keto Grain-free Hemp Heart Porridge: Just Nuts + Seeds. Of course it is worth noting that you do not have to be on a keto diet to try this one out, it just also happens to be keto! This is a grain-free, keto porridge that’s made with nothing but nuts and seeds. It has over 24 grams of fibre in every bowl, a perfect hearty meal that’s gluten-free, dairy-free, vegan, low-carb and paleo. Could it get any better?

#3 Smoothies

This one here is pretty straight forward. You can go one of 2 ways. You can either add the hemp hearts into the blender before you mix all of your ingredients together to incorporate it into your smoothie. Otherwise you can sprinkle some of the hemp hearts on top of your smoothie to add a bit of texture, this is also ideal if you bought the smoothie pre-made and aren’t blending it yourself.

If you prefer to follow recipes then don’t worry, we’ve got you covered. Check out this pineapple turmeric hemp heart smoothie.

#4 Topped Yoghurts

Again, this recipe is very straight forward as the same idea applies to all your yoghurts. Simply sprinkle a tablespoon or however many hemp hearts you desire on top of your yoghurt. You can also spice up your yoghurt too by adding some berries, seeds and nuts in there too. That’ll make it a nutrient-packed, superfood bowl! 

If you’re struggling for inspiration then feel free to try this Healthy Yogurt Parfait With Pear And Pecans recipe.

hemp heart salad

#5 Sprinkle on Sides & Salads

Similarly to the previous 2 recipes we’ve gone through, you simply sprinkle some hemp hearts into or onto your salad or sides. This can be a typical caesar salad, or maybe on a side of mac n’ cheese, the choice is yours!

If you would like to try out a hemp heart focused salad rather than just a sprinkle, then perhaps you’d like to try out this Hemp Heart Keto Tabbouleh Recipe. This recipe is easy to follow and uses hemp hearts for a delicious, vegetarian keto side dish. You can enjoy it as a salad, or use it as a savoury fat bomb and enjoy a wonderful, fast salad.

hemp heart cookies

#6 Add to Baking Batters & Doughs

It is starting to feel like we are repeating ourselves now but it’s honestly because it is unbelievably easy to incorporate  hemp hearts into your food! Again, you can simply just mix it into your doughs or batters or even sprinkle some on top of your baked goods once finished. 

There are also other ways to add hemp hearts into your recipes, you can base your mix / batter on hemp hearts as a substitute for other typical ingredients. A good example are these Double Chocolate Chip Hemp Heart Cookies!

#7 Burger Patties

On a plant based diet? Or perhaps just trying to cut down on your meat consumption? Well why don’t you try out some hemp heart based burgers! As we previously discovered, hemp hearts are packed with protein so they make a perfect meat substitute. You don’t have to narrow this down to burger patties though, you can try making hemp nuggets, falafels or anything else that you feel inspired by.

If you’re keen to try and make your own hemp heart burger patties then we think this Hemp Burger recipe would be a good one to start off with. These Hemp Burgers are filled with flavour thanks to the added sweet potato and right mix of spices. Veggie burgers are perfect for quick weeknight meals. 

hemp heart sauce

#8 Blend into Dressings & Sauces

This method is similar to the smoothie method we went through earlier. Simply blend as many hemp hearts as you wish into your dressings or sauces, whether they’re homemade or shop bought it really doesn’t matter. Just throw them into the blender together and le voilà, you have a protein packed, nutrients packed sauce or dressing to add to your food!

This Creamy Ranch Hemp Dressing definitely looks like it is worth a try! Ranch Hemp Dressing is refreshing, light, and delicious topped on salads or used as a veggie dip! It’s a quick and easy hemp seed dressing made with hemp hearts, lemon, and herbs, and is raw, nut free, oil free, soy free, and vegan.

hemp heart breadcrumbs

#9 Breadcrumbs

If you’re trying to cut down on all things related to bread but also love the crispy texture that breadcrumbs bring to your food then worry no more! Because you can substitute bread crumbs for your very own hemp heart breadcrumbs. Not only will these fulfil the job of your usual bread crumbs but they’ll also provide you with much more nutrients.

Just take a look at this Keto Breadcrumbs recipe – it’s low in carbs, it is also keto and gluten free. These would be perfect to sprinkle on top of your apple crumble or to coat some tofu or chicken in.

hemp heart hummus

#10 Hemp Hummus

Would you agree in saying that hummus is the ultimate appetizer? It goes with everything, from pitta to falafel to vegetables, the list is endless. It also seems to be liked universally by most people. Hummus is one of those recipes that is always convenient to have on hand. It’s the perfect pairing for veggies and crackers! Even though it is easy to just pick up a ready made pack from the shop, it’s also fun to make homemade hummus. It is also super easy to make, and allows you to add in any flavours and ingredients you want. So why not switch up your usual snacking with this some hemp heart made hummus? 

This Lemon Hemp Hummus looks divine! Made with fresh lemons and Hemp Hearts for a nutritious recipe. It’s unbelievably tasty, has heart-healthy omega fatty acids from the hemp hearts, protein from the chickpeas and a zesty lemon flavour.


If you don’t feel inspired to try cooking with hemp hearts after reading this article then we don’t know what else to suggest, you’re missing out! Not only are these things packed with nutrients and all things good, but they’re also incredibly versatile and easy to add into pretty much any dish. 

If you are a little sceptical and aren’t sure about the taste or texture, then why not start of simple by just mixing a table spoon of hemp hearts into your smoothie. You won’t taste them, you won’t feel them, but they’ll be there providing you with protein and nutrients. Hemp hearts are incredibly beneficial in so many ways as we covered in this article and we really hope that you find a way of incorporating them into your life. 

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