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.
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My love for hemp seeds – AKA hemp hearts – knows no bounds. Hemp hearts have a mild, nutty flavour that works so well in plant-based recipes…and they’re super versatile.
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!! You could even make a strawberry hemp milk as a treat.
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.
How to make hemp seed milk from scratch
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 recipe 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.
Tips, Tricks and Substitutions
- 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 heart recipes
- 5 Minute Brownie Batter Overnight Oats
- One Bowl Low Fodmap Granola Bar
- Low FODMAP Papaya Lime Smoothie
- Creamy Sunflower, Pumpkin, Hemp Seed Butter
- Healthy Breakfast Cookies with Oats + Almond Flour
Nourishing Hemp Seed Milk Recipe
Ingredients
- 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
Equipment
- High Speed Blender
Instructions
- 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.
14 Comments on “Nourishing Hemp Seed Milk Recipe”
I have beenntoo s ared to take lcium supplements after reading on Nutrition Facts that they contain lead and lead to heart disease. I am at risk of osteoporosis, I’m 62 and have a history of anorexia . I had a dexa test at 45 and was told then my bones were weaker than normal for my age.
Hi Stephanie,
Calcium – along with weight bearing exercise – is SO critical to protect your bones. Definitely talk to your doctor about supplements; there is a way to take them that is very safe for your heart.
Hemp milk will now be my new go to for coffee. Thank you
SO glad you like it Marla! Thank you for taking the time to leave a rating and review, it’s so helpful 🙂
I love hemp milk and this post was a good reminder to make some again. Thanks!
It’s so easy, it’s easy to overlook it! Enjoy Kirstin 🙂
This is the best milk alternative I’ve ever had!!
I’m so glad Emma!! I think so too: easy, nutrient-dense, and tasty.
i find that anything i make with hemp is better when the hemp is soaked for a short time in warm water. 1/4 c. hemp seeds, rinsed then soak them in 1/4 c. warm water…for just about 15 min. You can use the soak water, too. just
dump it all in the blender and add about 3/4 c. water…blend. i make mine plain then i can use it for savory things, too.
Thank you for sharing, Kate!
Hi, Desiree! How many calories per cup is this? P.S. Though I haven’t yet made this, giving you five stars because your recipes are really good!
Hi! I don’t do calorie counts, but each cup of the milk contains 2 tbsp of hemp hearts (so you can check it out on the back of the hemp heart bag!)
Hello Desiree: I made the Hemp Seed milk with a few modifications and it turned out great!
I used 3/4 cup Organic Hemp Hearts, 2 Stevia Packets,
1/2 tsp. Pink Salt, 2 TBSP Org. Cacao Powder, 1 cup Frozen, Org. Blueberries and 1 Qt. Filtered water. Blended in my Vita Mix and it was delicious! More than that which is so important for me is that my Stomach is in a harmonious state rather than all the agony that I experience after most meals.
To thicken the milk a bit more, you can add some Organic Slippery Elm Powder which is soothing to the stomach and overall very beneficial for the digestive tract. Thanks so much.
Oh wow, this is quite the upgrade! I LOVE seeing the way you customized it Rosemarie!