How to Cook Hemp Seeds for Eating

Co-authored by Dee Dine and Amber Crain

Last Updated: May 14, 2024

Hemp seeds are rich in protein, fiber and fatty acids, making them on par with other healthy seeds, like pumpkin and flax. Keep your hemp seeds in an airtight container in the refrigerator before you are ready to use them. They make a great addition to salads, baked goods, snacks and yogurt.

Method 1

Method 1 of 3:

Toasting Hemp Seeds

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Hemp is rich in omega fatty acids, which break down and spoil very easily when exposed to light. For the freshest tasting product, make sure you purchase hemp seeds that come in completely opaque packaging.You should not be able to see the seeds inside the package.^{[1]
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Heat up a cast iron skillet on low-medium heat. When hot, toss in the seeds. When they start to pop, they are ready. No oil is necessary, as the hemp seeds are naturally rich in healthy oils.
- Toasting hemp seeds brings out their natural nutty flavor, making them a nutrient-rich substitute for people with nut allergies.^{[2]
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Toasted hemp seeds are very diverse and taste great on a range of different foods. Try sprinkling yours on yogurt, oatmeal, ice cream, dinner salads and more. They provide a satisfying nutty crunch.
Incorporate toasted hemp seeds when breading items, such as when you're making a crust for baked chicken or fish. This is especially great for people with gluten sensitivity; hemp seeds allow them to enjoy breaded foods that they usually have to avoid.^{[3]
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Method 2

Method 2 of 3:

Using Powdered Hemp Seeds

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Throw your hemp seeds into a clean coffee grinder. Pulse until the hemp seeds are ground into a powder. Since hemp seeds are so small, you don't have to grind them into a powder for your baked goods. Using them whole will create a nutty and crunchy texture. It's up to you!
The next time you're preparing muffins, bread, a cake, cookies or cinnamon rolls, try tossing in a handful of hemp powder (or the whole seeds) into the batter. The hemp seeds add a rich and nutty flavor to these recipes.^{[4]
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It is best to avoid heating hemp seeds in the oven, because they will be less nutritious. If you're baking something with a glaze, whether it's meat or a baked item, sprinkle the hemp powder or seeds on top of the glaze right before serving the dish.
It can also be added to porridge or oatmeal to increase the fiber and fatty acids. You won’t get them stuck in your teeth like you might with whole seeds.^{[5]
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Method 3

Method 3 of 3:

Using Hemp Seeds for Sauces and Dressings

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The next time you're making a dressing or pasta sauce that involves chopping the vegetables in a food processor, toss a handful of hemp seeds in. This will combine them well with the other ingredients.
When mixing up a homemade dressing, toss a handful of hemp seeds into the food processor with the ingredients. Pulse until full incorporated. Pour the dressing over grains or a vegetable salad.^{[6]
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Before serving your salad or pasta, sprinkle hemp seeds on top, along with cheese and whatever other toppings you enjoy. This will create a more enhanced nutty flavor and provide a nice crunch to the dishes.

Expert Q&A

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Question

Is hemp protein powder healthy?

Dee Dine
Nutrition & Vegan Food Specialist
Dee Dine is a Nutrition and Vegan Food Specialist and the founder of Green Smoothie Gourmet, a blog dedicated to healthy, plant-based vegan, limited ingredient recipes. Dee holds a BS in Biology/Biochemistry with an emphasis in Immunology. Dee has written two books full of healthy plant-based recipes, including chocolate desserts, snacks, juices and, wellness shots. They are: "Crazy Healthy with 4 Ingredients: Dessert, Breakfast & Snack Vegan Recipes" and "4-Ingredient Smoothies and Juices: 100 Easy Nutritious Recipes for Lifelong Health". Dee is an editor with TheFeedFeed, a crowdsourced digital cooking publication, and has been featured on BuzzFeed, Marie Claire, the Academy of Culinary Nutrition, Well + Good, and Hello Glow.

Dee Dine

Nutrition & Vegan Food Specialist

Expert Answer

Hemp protein powder offers many nutritional benefits. It offers a complete protein, which provides your body with essential support to skin, hair, bones, and major organs including the brain. Hemp is also useful for weight control as it helps regulate the metabolism and keeps blood sugar levels balanced. Finally, hemp protein also is full of antioxidants that boost the immune system, essential minerals that support all body functions, and digestion-supporting fiber. It is also high in unsaturated fats, which are healthy for the heart.

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Question

I bought raw hemp seeds. How can I use them?

Community Answer

You should read the article.

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Question

How much hemp can a person eat?

Community Answer

Treat it like any food and you will be okay. Even with the strains containing THC, the amount you would need to consume in one sitting to be toxic to you body far surpasses what you'd actually be able to eat. Just keep the nutritional content (fiber, etc.) in mind like you would anything else you were consuming.

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