In the vast world of superfoods, there’s one tiny yet powerful seed that’s been making waves in the culinary scene: the hemp heart. Derived from the hemp plant, these little seeds pack a nutritional punch and offer a myriad of health benefits. Whether you’re a seasoned chef or a home cook looking to elevate your meals, hemp hearts are a versatile ingredient that can transform your dishes. So if you’re wondering how to cook with hemp hearts and incorporate them into your cooking, look no further!

What are Hemp Hearts?

Hemp hearts, also known as shelled hemp seeds, are the inner kernels of the hemp seed. They are soft, chewy, and have a slightly nutty flavor, making them a delightful addition to various dishes. But beyond their taste, hemp hearts are a powerhouse of nutrition.

🧐 Curious to discover more about the nuances between the Hemp Heart vs Hemp Seed. Don’t miss our comprehensive guide!

Introduction to Hemp Seed and Hemp Heart

The hemp plant, scientifically known as Cannabis sativa, has been cultivated for thousands of years for its fiber, seeds, and oil. While it belongs to the same family as the marijuana plant, hemp is grown primarily for industrial purposes and contains only trace amounts of THC, the psychoactive compound found in marijuana.

  • Hemp Seed: This is the whole seed, including the outer shell. It’s crunchy and can be consumed as is or processed to produce hemp seed oil.
  • Hemp Heart: This is the hulled or shelled version of the hemp seed. By removing the hard outer shell, we’re left with the soft, nutty inner kernel, which is the hemp heart.

Nutritional Benefits

Hemp hearts are a nutritional dynamo. Here’s a quick breakdown of what they bring to the table:

  1. Fatty Acid Profile: Hemp hearts are rich in essential fatty acids, particularly omega-3 and omega-6. These fats are crucial for brain health, inflammation control, and overall heart health.
  2. Essential Amino Acids: They contain all nine essential amino acids, making them a complete protein source. This is especially beneficial for vegetarians and vegans.
  3. Vitamins and Minerals: Hemp hearts are a good source of Vitamin E, magnesium, phosphorus, and potassium.
  4. Dietary Fiber: They provide both soluble and insoluble fiber, aiding in digestion and promoting gut health.
NutrientAmount per 30g serving
Total Fat14.6g
Dietary Fiber2g
Nutritional breakdown of hemp hearts per serving (30 grams).

Best Ways to Incorporate Hemp Hearts In Your Cooking

Hemp hearts, with their nutty flavor and impressive nutritional profile, can be seamlessly integrated into a variety of dishes. Whether you’re looking to enhance the flavor, boost the nutrition, or simply experiment with new ingredients, hemp hearts are a versatile choice. Here are three ways to incorporate them into your diet:

Smoothies and Beverages with Hemp Hearts

One of the most refreshing ways to incorporate hemp hearts is by blending them into your favorite drinks. Their subtle nutty undertone complements a variety of flavors, making your beverages both delicious and nutritious.

  • Morning Smoothie Boost: Kickstart your day by adding a tablespoon or two of hemp hearts to your morning smoothie. Whether it’s a blend of berries, greens, or chocolate, hemp hearts enhance the taste and provide a protein-rich punch.
  • Hemp Milk Delight: Venture into the world of plant-based milks with hemp hearts. By blending them with water, you get a creamy, dairy-free alternative that’s rich in essential fatty acids. Perfect for cereals, coffee, or enjoyed on its own.
  • Energizing Protein Shakes: Post-workout or as a midday pick-me-up, add hemp hearts to your protein shakes. They not only amplify the protein content but also add a delightful nutty flavor.
Hemp heart protein powder.
Nutritious Hemp Protein

Manitoba Harvest Hemp Yeah! Protein Powder is an organic, plant-powered fuel with 20g protein and 4.5g Omegas per serving. Ideal for a nutritious boost without added sweetness, it’s perfect for a clean, vegan, keto-friendly diet. Plus, it’s easy to mix, ensuring a smooth start to your day.

Sprinkling Hemp Hearts Over Food

One of the simplest yet most effective ways to enjoy hemp hearts is by sprinkling them over your favorite dishes. Their soft texture and nutty flavor make them a versatile topping that can elevate any meal.

  • Over Breakfast Bowls: Whether it’s a bowl of oatmeal, yogurt, or acai, a sprinkle of hemp hearts adds a protein boost and a delightful crunch. Pair them with fresh fruits, nuts, and a drizzle of honey for a wholesome start to your day. Try our delicious Hemp Heart & Banana Porridge for a nutritious start to your day.
  • On Toast and Sandwiches: Move over, avocado toast! Sprinkle hemp hearts over your buttered toast, avocado slices, or even on your sandwiches for an added layer of nutrition and flavor.
  • Desserts and Baked Goods: Yes, desserts can be nutritious too! Sprinkle hemp hearts over ice cream or puddings, or incorporate them into your cookie and muffin batters for a healthful twist.
Shelled hemp seeds, also known as hemp hearts.
Our Favorite Nutty Hemp Hearts

Elevate your meals with Manitoba Harvest Hemp Seeds—packed with 10g of plant protein and 12g omega 3 & 6, perfect for a healthful twist to smoothies, salads, and yogurt. This versatile, non-GMO and vegan-friendly superfood is a delicious, nutritious addition to any diet, praised for its quality and nutty taste. Plus, it’s keto, paleo, and gluten-free, aligning with various health goals.

Salads and Dressings Enhanced with Hemp Hearts

Salads, with their fresh and vibrant ingredients, offer the perfect canvas for hemp hearts. These tiny nutritional powerhouses can transform a simple salad into a gourmet dish, both in terms of flavor and health benefits.

  • Elevate Your Greens: A sprinkle of hemp hearts over your salad not only adds a delightful crunch but also boosts the protein content. Whether it’s a Caesar salad, a Greek medley, or a simple garden salad, hemp hearts complement them all.
  • Hemp Heart Toppings: Beyond just sprinkling, consider making a hemp heart topping mixed with roasted nuts, dried fruits, and a hint of seasoning. This blend can be stored and used to top off any salad, giving it a unique twist every time.
  • Dressings with a Nutty Twist: Hemp oil, derived from hemp seeds, can be the star ingredient in your dressings. Combine hemp oil with balsamic vinegar, a squeeze of fresh lemon, some crushed garlic, and herbs of your choice. The result is a dressing that’s not only flavorful but also packed with omega-3 and omega-6 fatty acids.
  • Creamy Hemp-Based Dressings: For those who love creamy dressings, blend hemp hearts with some olive oil, lemon juice, a touch of honey or maple syrup, and seasonings to create a creamy, dairy-free dressing that’s perfect for drizzling over salads or even roasted vegetables.
A bottle of organic hemp seed oil, sourced from high-quality hemp seeds.
Delicious Hemp Oil

Experience the plant-powered goodness of Manitoba Harvest Organic Hemp Oil. Packed with 12g of Omegas 3 & 6 per serving, this cold-pressed oil supports a healthy lifestyle, fitting a variety of diets from vegan to keto. Sustainably grown, it’s a pure, non-GMO boost for your wellness routine.

Cooking and Baking with the Magic of Hemp

The culinary versatility of hemp extends beyond just sprinkling and drizzling. When it comes to cooking and baking, hemp products can be seamlessly integrated, adding depth to flavors and a boost of nutrition.

  • Hemp-Infused Main Courses: Consider adding hemp hearts to your casseroles, pasta sauces, or even as a crust for your fish and chicken dishes. They not only provide a nutty undertone but also enhance the dish’s protein content.
  • Baking with Hemp Hearts: From muffins and cookies to bread and granola bars, hemp hearts can be incorporated into a variety of baked goods. They add a delightful crunch, a subtle flavor, and a nutritional upgrade to your favorite recipes.
  • Hemp Protein Powder in Baking: If you’re looking to increase the protein content in your baked goods, hemp protein powder is your ally. It can be a partial substitute for flour in recipes like pancakes, waffles, or even brownies, making them more satiating and nutritious.
  • Hemp Oil in Cooking: While hemp seed oil has a low smoke point and isn’t ideal for high-heat cooking, it’s perfect for light sautéing or as a finishing oil. Drizzle it over cooked dishes or use it to sauté vegetables, imparting a unique flavor and a dose of healthy fats.
  • Creamy Hemp-Based Sauces: Blend hemp hearts with some water, garlic, nutritional yeast, and seasonings to create a creamy, dairy-free sauce. This sauce can be used in pasta dishes, drizzled over roasted veggies, or even as a dip.

Tip: When baking, replace a quarter of the flour in your recipe with hemp protein powder for a nutritious twist.

Soups, Gravies, and Savory Dishes with Hemp Hearts

Hemp hearts can elevate the taste and nutrition of various savory dishes. Their ability to blend seamlessly with different textures and flavors makes them a culinary favorite.

  • Soup Thickener: Instead of reaching for cream or flour, blend some hemp hearts into your soups. They provide a creamy consistency and enrich the flavor profile of your favorite soups, from tomato bisque to hearty lentils.
  • Gravies with a Twist: Traditional gravies can be given a nutritional upgrade with the addition of hemp hearts. Blend them into your gravy mix for a richer consistency and a subtle nutty undertone.
  • Stews and Curries: Enhance your stews and curries by stirring in hemp hearts towards the end of the cooking process. They’ll absorb the flavors while contributing their unique taste.

The Versatility of Hemp Oil in Cooking

hemp seed oil for cooking

Hemp oil, with its distinct flavor and myriad health benefits, is a culinary gem waiting to be explored.

  • Salad Dressings: Swap out your regular oils and experiment with hemp oil in your salad dressings. Its nutty essence pairs beautifully with balsamic vinegar, lemon juice, and a medley of herbs.
  • Drizzling Delight: Elevate the taste of pasta, roasted vegetables, or even pizzas with a generous drizzle of hemp oil. It adds a gourmet touch and a burst of nutrition to your dishes.
  • Light Sautéing: While hemp oil isn’t ideal for high-heat cooking, it’s perfect for light sautéing. Use it to sauté vegetables, tofu, or even eggs, and savor the unique flavor it imparts.

Interested in learning more about the benefits of hemp oil? Check out our article, 11 Health Benefits of Hemp Seed Oil: The Ultimate Guide.

Storing and Buying Hemp Products

Hemp products, given their nutritional richness, are a valuable addition to any pantry. However, to retain their freshness and nutritional value, proper storage is essential. Moreover, knowing where to buy authentic and high-quality hemp products can make all the difference in your culinary endeavors.

Proper Storage Techniques for Hemp Seed and Hemp Heart

Hemp seeds and hearts, due to their fatty acid content, can go rancid if not stored correctly. Here are some storage tips to ensure they stay fresh:

  • Cool and Dark: Store hemp seeds and hearts in a cool, dark place, preferably in the refrigerator.
  • Airtight Containers: Use airtight containers to prevent moisture and contaminants. We personally really like these!
  • Avoid Heat: Keep them away from direct sunlight and heat sources, as heat can degrade their quality.

Hemp Oil vs. Hemp Seed Oil: What’s the Difference?

While both are derived from the hemp plant, there’s a distinct difference between hemp oil and hemp seed oil:

  • Hemp Oil: Extracted from the leaves, flowers, and stems of the hemp plant, it contains CBD and other cannabinoids but lacks the high THC content found in marijuana.
  • Hemp Seed Oil: Pressed from the seeds of the hemp plant, it’s rich in fatty acids but doesn’t contain CBD or THC.

Hemp Hearts vs. Other Seeds

The world of seeds offers a plethora of nutritional benefits, with each seed bringing its unique set of nutrients to the table. Let’s delve into a comparative analysis of hemp hearts, chia seeds, and sunflower seeds.

A Comparative Analysis: Hemp Hearts, Chia Seeds, and Sunflower Seeds

Seed TypeProtein (per 30g)Omega-3 Fatty AcidsUnique Feature
Hemp Hearts9.5g3gComplete protein source
Chia Seeds4.7g5.1gAbsorbs water, forms gel
Sunflower Seeds5.5g0.2gHigh in Vitamin E
Nutritional comparison: hemp hearts, chia seeds, and sunflower seeds.

Nutritional Benefits and Unique Characteristics of Each

  • Hemp Hearts: As seen in the table, hemp hearts are a complete protein source, meaning they contain all nine essential amino acids. They’re also a balanced source of omega-3 and omega-6 fatty acids.
  • Chia Seeds: These tiny seeds are known for their water-absorbing properties. When soaked, they form a gel-like consistency, making them perfect for puddings and as a thickening agent. They’re also a rich source of omega-3 fatty acids.
  • Sunflower Seeds: While not a complete protein, sunflower seeds shine in their Vitamin E content, a powerful antioxidant. They also add a delightful crunch to salads and yogurt.

Interested in taking a deeper dive into the health benefits of hemp seed vs chia seed or hemp seed vs flaxseed? Click the links to our articles to learn more.

When choosing seeds for your diet, it’s essential to consider their nutritional profiles and how they can complement your dietary needs. Whether it’s the complete protein of hemp hearts, the gel-forming ability of chia seeds, or the Vitamin E richness of sunflower seeds, there’s a seed for every need.

The Future of Hemp in Culinary Arts

Hemp, once a niche ingredient, has been steadily gaining traction in the culinary world. As more people recognize its nutritional benefits and versatility, it’s poised to become a mainstream staple in kitchens worldwide.

Predictions and Trends for Hemp Products in the Food Industry

  1. Rise of Hemp-Infused Beverages: With the popularity of hemp milk, we’ll likely see a surge in hemp-infused beverages, from lattes to functional drinks promoting relaxation and well-being.
  2. Hemp in Gourmet Cuisine: Top chefs might start incorporating hemp hearts, oil, and even hemp leaves into their gourmet dishes, showcasing hemp’s culinary potential.
  3. Hemp-Based Snacks: The snack industry could witness a boom in hemp-based products, from hemp heart trail mixes to hemp protein bars.

The Growing Popularity and Potential Health Benefits of Hemp

The health and wellness community has been abuzz with the potential benefits of hemp. From its anti-inflammatory properties to its ability to support heart health, hemp is more than just a culinary ingredient; it’s a superfood. As research continues to unveil its myriad health benefits, it’s clear that hemp’s place in the culinary world is not just a passing trend but a lasting legacy.


Hemp hearts are incredibly versatile and can be enjoyed both cooked and raw. They make a fantastic addition to both hot and cold dishes, adding a nutty flavor and a nutritional boost.

Yes, you can definitely eat hemp hearts raw. In fact, many people enjoy their nutty flavor and soft texture when sprinkled over yogurt, salads, smoothies, or as a topping for various dishes.

The recommended daily intake of hemp hearts varies, but around 3 tablespoons (approximately 30 grams) is a common serving size. They’re nutrient-dense, so incorporating them in moderation as part of a balanced diet is ideal

Approximately 3 tablespoons (about 30 grams) of hemp hearts contain around 10 grams of protein. This makes them an excellent plant-based protein source to support your dietary needs.

Hemp seeds are nutritious, but like any food, moderation is key. While there’s no strict limit, consuming excessively large amounts might lead to an imbalance in your overall diet. It’s best to enjoy them as part of a varied and healthy eating plan.


Hemp hearts and their derived products have emerged as more than just a health food trend; they represent a culinary revolution. With their rich nutritional profile, versatility in dishes, and delightful flavor, they’ve proven to be a valuable addition to any kitchen. Whether you’re sprinkling them over salads, blending them into smoothies, or experimenting with them in main courses and desserts, hemp hearts have the potential to transform your meals both in taste and health benefits.

As we continue to discover and embrace the myriad ways hemp can be incorporated into our diets, one thing is clear: this superfood is here to stay. So, the next time you’re in the kitchen, let the magic of hemp inspire your culinary creations and embark on a delicious journey of health and flavor.

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