Three reliable hemp seed recipes that need minimal equipment and produce useful results. All keep hemp uncooked or gently warmed to preserve the fatty acid profile.
Hemp seed overnight oats
Yields 1 serving. Prep 5 minutes plus overnight refrigeration.
- 1/2 cup rolled oats
- 3/4 cup milk of choice (dairy, oat, almond, or soy)
- 3 tablespoons hulled hemp seed
- 1 tablespoon chia seed
- 1 tablespoon maple syrup or honey
- 1/2 teaspoon vanilla extract
Method: Combine all ingredients in a jar, stir, refrigerate overnight. Top with fresh fruit before serving. Approximately 15 grams of protein per serving, 480 calories.
Three-ingredient hemp parmesan
Yields 3/4 cup. Prep 3 minutes.
- 1/2 cup hulled hemp seed
- 2 tablespoons nutritional yeast
- 1/2 teaspoon fine salt
Method: Combine in a food processor and pulse 5 to 8 times to a coarse meal. Store refrigerated in an airtight jar; use within two weeks. Sprinkle on pasta, popcorn, roasted vegetables, or salad. A dairy-free substitute that delivers protein where grated parmesan would not.
No-bake hemp energy bites
Yields 16 bites. Prep 15 minutes plus 30 minutes refrigeration.
- 1 cup rolled oats
- 1/2 cup natural nut butter (peanut or almond)
- 1/3 cup hulled hemp seed
- 1/4 cup honey or maple syrup
- 2 tablespoons ground flaxseed
- 1/4 cup mini dark chocolate chips
- 1/2 teaspoon vanilla extract
- Pinch of salt
Method: Combine all ingredients in a bowl and mix thoroughly. The mixture should hold together when pressed. Roll into 16 balls (approximately 1 tablespoon each), then refrigerate for 30 minutes to firm up. Keeps refrigerated for one week, frozen for three months. Approximately 4 grams of protein per bite.
Notes on substitutions
All three recipes can be made vegan by using plant-based milk and maple syrup. The energy bites work with sunflower seed butter for nut-free versions. Flaxseed in the bites can be replaced with additional hemp seed if flax is unavailable.