Her Campus Logo Her Campus Logo
Image of hemp plants with a hand to emphasize the size of plants.
Image of hemp plants with a hand to emphasize the size of plants.
Original photo by Allegra Smith-Herriott

5 Recipes To Add Hemp to Your Diet

This article is written by a student writer from the Her Campus at Toronto MU chapter.

Hemp. An environmental powerhouse and an underrated superfood. Growing up on a hemp farm, I was immersed in the health food industry from a very young age. I have also been forced to experience and eventually acquire a taste for hemp. 

Now hemp food products and recipes have come a long way. I was no doubt a guinea pig for endless recipe experiments that more often ended up in the trash. Hemp can have a very strong flavour making it difficult to consume. But hemp has tremendous health benefits and should undeniably be a staple in everyone’s diet. The easiest way to incorporate this superfood into your meals is through hemp seeds. 

Here are five great hemp seed-based recipes that are healthy, and most importantly, delicious. 

Granola Bars

Adapted from the minimalist baker recipe, these granola bars are absolutely addicting and packed with healthy ingredients. 

1 ½ cups rolled oats

½ cup roasted almonds, roughly chopped (or any other nut)

1 heaping packed cup dates (pitted)

½ cup hemp seeds

¼ cup maple syrup

¼ cup almond butter (or any other nut butter) 

Feel free to add in dried fruit, other nuts or seeds, chocolate chips, etc. 

Toast oats for 13-15 minutes in a 350 F oven. 

Finely chop dates or pulse in a food processor until fine bits remain. 

Add oats, almonds, dates and hemp seeds (and any other add-ins) into a large mixing bowl. 

Gently heat maple syrup and nut butter in a small saucepan over low heat until well mixed. 

Pour over oat and seed mixture. Thoroughly mix with a spoon or your hands. 

Transfer mixture to an 8 x 8 pan lined with parchment paper. Flatten until the mixture is packed tight. Chill in the freezer for 20 minutes. Remove and cut into 10-12 bars. 


Hemp Seed Pesto

A staple in my fridge is hemp seed pesto. Add it to pasta, sandwiches, stir-fries, on top of pizza, burgers, or use as a marinade for protein sources. 

2 heaping cups of packed basil 

2-4 cloves of garlic

¼ cup hemp seeds

2 tbsp lemon juice

¼ tsp salt (more to taste)

Pepper (to taste)

3-4 tbsp olive oil 

3-4 tbsp parmesan cheese or nutritional yeast if vegan (optional)

Mix all ingredients together in a food processor. Play around with quantities of ingredients for personal taste and consistency. Store in the refrigerator for 3-4 days. 

Hemp Seed Hummus

Homemade hummus is so easy and so delicious. You can tailor it to your liking by adding your preferred spices. Try extra hemp seeds and za’atar for an amazing middle eastern taste.

1 can chickpeas (or 1 ½ cups) cooked, drained, and rinsed

¼ cup tahini

¼ cup hemp seeds 

1 lemon, juiced and zested

1 clove garlic

1 tsp cumin (more to taste)

2 tbsp olive oil

2 tbsp water

Salt and pepper to taste 

Additional add-ins: paprika, cayenne, za’atar, etc. 

Add all ingredients to a food processor and pulse until smooth. Store in the fridge and top with hemp seeds. Feel free to play around with liquid ingredients for a smoother or thicker consistency.

Hemp & Chia Pudding

Add all ingredients to a food processor and pulse until smooth. Store in the fridge and top with extra hemp seeds and spices. Feel free to play around with liquid ingredients for a smoother or thicker consistency. 

2 tbsp hemp seeds

2 tbsp chia seeds

¾ cup almond milk (or any other nut milk)

1 tsp sweetener (honey, maple syrup, etc.)

Pour ingredients into a jar, mix and store in the fridge overnight. When ready to serve, top with any ingredients you like. Fresh fruit, extra sweetener, nut butter, granola, vanilla extract, cinnamon, nuts, or chocolate chips. 

Great Canadian Hemp Cookie 

I can’t take any credit for this recipe, but it is an absolute staple in our household. If you’re having a hard time enjoying hemp seeds, this recipe will no doubt change your mind. Beware, they don’t last long! The name says it all. Check out the recipe here.

There are so many incredible recipes that are only improved by adding hemp seeds. For something simple, add them to smoothies, oatmeal, yogurt or granola. For something unique, try hemp seed tabouli, falafels or homemade hemp milk. You can sprinkle them on salads and roasted vegetables, the options are endless. Enjoy!

Allegra is a third-year Sport Media student at Ryerson University. Growing up living between a hemp farm and the waters of Georgian Bay, her life is strongly centred around the outdoors and environment. Allegra is constantly immersed in sports, sailing, all things health and fitness, while trying to inspire the community. Ambitious in journalism, her dream is to travel the world following her passion for writing, sports, and the outdoors.
Hi! This is the contributor account for Her Campus at Ryerson.