Nourishing Hemp Seed Milk Recipe
You won’t believe how easy it is to make homemade hemp seed milk! No soaking, no straining, you’ll have a creamy, nut free plant-based milk in about 3 minutes. Allergy friendly, protein-rich and packed with omega 3 fatty acids.
My love for hemp seeds – also known as hemp hearts – knows no bounds. Hemp hearts have a mild, nutty flavour that works so well in plant-based recipes. I’ll sneak them into a quinoa salad. Or mix them into breakfast cookies. I even blend them into a bold vegan caesar dressing!
As a dietitian, I also love that hemp hearts are packed with nutrition benefits. Hemp is high in plant-based protein, omega 3 fats and energizing minerals like iron. Naturally gluten-free and low FODMAP, hemp hearts are also gut-friendly food…which you can learn more about in my book Good For Your Gut!
And I bet you didn’t know that you can make your own hemp seed milk in like 3 minutes flat…and it tastes A LOT better than store bought! It’s the perfect base for smoothies, lattes and tastes good enough to drink straight out of the glass. Yes, really!!
Grab your ingredients and let’s blend!
All you really need to make hemp milk is 2 ingredients: hemp hearts (hulled hemp seed) and water. However, because of its nutty flavour, I do like a couple of additions, not to make it overly sweet or flavoured, just to make the taste even milder.
- Hemp hearts: look for hemp hearts or hulled hemp seed on the label. Buying a big bag? Be sure to store them in the fridge or freezer to keep them fresh.
- Vanilla: vanilla is the perfect counterpoint to the nuttiness of hemp. If you want a more overtly vanilla-flavoured milk, double the vanilla in the recipe!
- Maple syrup: I use just 2 tablespoons of maple so it’s not overly sweet but you could easily double it if you like a sweeter milk.
Hemp seeds vs hemp hearts
We tend to use the terms hemp seeds and hemp hearts interchangeably. Technically, hemp hearts refer to hulled hemp seeds – which is what I mean when I say hemp seeds too!
Hemp seeds have a very hard outer hull, which is typically removed in processing. It’s pretty rare to find a brand of hemp seeds that still has the outer hull but I am sure they exist!
How to make hemp seed milk from scratch
It could not be simpler to make this creamy, nut-free plant-based milk: just blend up the hemp hearts, water, vanilla and maple syrup for 1-2 minutes on high in a high-speed blender!
Why this hemp seed milk is SO good for you
I’ll give it to you straight: not all plant-based milks are super nutrient dense, whether store bought or homemade. Hemp milk is VERY different and absolutely packed with nutrition benefits!
Because hemp hearts liquify so well in a high speed blender, you don’t strain any of the nutrition out of them, like you do with nut-based milks!
So, each 1 cup (250 mL) of this hemp milk contains the full nutrition of 2 tablespoons (30 mL) of hemp hearts:
- 6.5 grams of plant-based protein, more than any plant-based milk other than soy milk
- 2 milligrams of iron to help you build red blood cells
- 120 milligrams of magnesium, important for muscle contraction, electrolyte balance and heart health
- 1.8 milligrams of zinc, critical for the immune system and skin health!
- Plus…each cup contains 1.5 grams of omega 3 fatty acids!
Gluten Free Tip: while hemp is naturally gluten free, it can be cross-contaminated in growing and processing. If you have celiac disease, ensure your brand is certified gluten free!
What you need to know about homemade plant-based milks and calcium
As a dietitian, I am always kind of shocked when influencers or bloggers recommend you make your own plant-based milk but don’t tell you the whole truth: homemade plant-based milks are generally low in calcium. And calcium is REALLY important for your bones, and your nervous system!
So, if you LOVE this hemp milk like I do and want to make it your daily staple, here is the workaround:
A) take a daily 500 mg calcium supplement, or
B) add 300mg of calcium drops to your non-dairy milk.
Store bought plant-based milks are such an important source of plant-based calcium for us…so we want to ensure we get our calcium when we go homemade!
How to use hemp seed milk
Because it has a mild flavour, hemp milk is pretty versatile. Use it in any recipe that calls for almond milk. And it’s quite delicious as a latte, poured over breakfast cereal or oatmeal.
Tips, Tricks and Substitutions
- This homemade hemp seed milk has no stabilizers…so it’s normal for it to separate. Simply shake before serving!
- Homemade hemp milk will last for 5 days in the fridge. Just shake and serve.
- Make a chocolate version! Just add ¼ cup of cocoa powder and a bit more maple syrup.
- Make it creamier (with extra protein!): use ¾ cup hemp hearts instead of ½ cup and each glass will have 10 grams of protein
More yummy hemp recipes
- Tart Cherry, Hemp and Cashew Cacao Bark
- One Bowl Low Fodmap Granola Bar
- Low FODMAP Papaya Lime Smoothie
- Creamy Sunflower, Pumpkin, Hemp Seed Butter
Nourishing Hemp Seed Milk Recipe
- 4 cups water
- ½ cup hulled hemp seeds, also called hemp hearts
- 2 tablespoons pure maple syrup, use less or more, to your taste!
- 1 teaspoon vanilla
- tiny pinch salt
- High Speed Blender
- Place water, hemp, maple syrup (if using), vanilla and salt in a high-speed blender. Blend on high for 1-2 minutes until hemp hearts are fully liquified and milk is frothy and white.
- Place into resealable jars and store in the fridge for up to 5 days. Shake before serving.