How to Eat Hemp Seeds the Right Way, According to Food Pros

If you're looking for simple ways to add more nutritious seeds to your daily routine (beyond, say, an everything bagel) while amping up your protein intake, it's time to embrace hulled hemp seeds, one of the best plant-based proteins available. Generally, seeds are fiber-rich, loaded with vitamins, minerals, and antioxidants, and integral to a well-balanced diet. Unstoppable in their utility, hemp hearts warrant a spot at the top of that seed list. Here's what you need to know about hemp hearts, from their mega-benefits to how to use this protein at every meal, including snack time.

What Are Hulled Hemp Seeds?

Hulled hemp seeds, also called shelled hemp seeds or hemp hearts, come from the hemp plant Cannabis sativa. They are the soft, chewy center inside the shell of the hemp seed, says Joy McCarthy, holistic nutritionist and one of the expert brand ambassadors at Manitoba Harvest.

As to cannabis, yes, hemp is part of the same plant family as marijuana, but hemp seeds contain less than 0.001 percent tetrahydrocannabinol (THC) and have no psychoactive effect. "You’re not eating marijuana, you're not getting high from hemp seeds—it's a family-friendly thing," says Micah Siva, a trained chef, registered dietitian, and author of Nosh: Plant-Forward Recipes Celebrating Modern Jewish Cuisine.

Nutritional Value and Benefits

Hemp seeds are an excellent source of plant-based protein—outpacing other seeds, including chia and flax. Each serving (3 tablespoons) of hemp hearts has 10 grams of plant-based protein. For comparison, a medium egg has just under 6 grams of protein, says McCarthy. 

High Omega-3 and -6 Superfood

But that's just one piece of the pie, so to speak. This low-carb superfood is packed with anti-inflammatory healthy fats and contains 12 grams of omega-3 and -6 per serving, benefiting omnivores and those who eschew animal protein. Especially for a vegetarian or someone who's not eating fish, it's a great way to get those fatty acids into your diet, says Siva, noting that hemp hearts also contain magnesium, which can promote better sleep.

Flavor and Texture

"Hemp hearts have a subtle nutty flavor, somewhere between a sunflower seed and a pine nut," says McCarthy. “They pair well with just about everything from sweet to savory." Siva also applauds their versatility. "They do it all. Hemp hearts are the real 'it girl' of the seed world," she says.

Their soft texture is also a departure from other seeds. They're easier to chew, whereas chia and flax seeds are so crunchy and can get stuck in just about any food, says Siva.

How to Eat Hemp Seeds

Hulled hemp seeds require no preparation—you can eat them raw, straight out of the bag, and toasted. They're heat stable and can withstand temperature changes, working wonders in cooked dishes, too.

Breakfast

Hulled hemp seeds are most often used at breakfast, making it the perfect starting point for sampling.

Smoothies: When whipping up a smoothie for two, McCarthy adds a one-quarter cup of hulled hemp seeds to the other blender ingredients.

Cereal: McCarthy mixes a few spoonfuls of hulled hemp seeds into oatmeal and combines them with oats and other seeds in homemade granola.

Muffins and Alt-Milk: Siva bakes hulled hemp seeds into muffins and bread. "Another fun thing that I like to do, if I'm low on non-dairy milk, I'll put a tablespoon of hemp hearts in the blender with a cup or so of water and blend until it's nice and smooth.” She uses

Lunch and Dinner

Experiment with leafy greens and main dishes.

Scatter freely: "You can sprinkle them on top of salads or even use them in place of sesame seeds to garnish a stir-fry," says Siva. Any recipe that suggests topping a dish with nuts or seeds is fair game—which is especially gratifying for anyone with sesame or nut allergies.

Sauce magic: Siva also uses hemp hearts to enhance the creaminess of a pasta sauce, or macaroni and cheese. McCarthy has a few culinary tricks up her sleeve, too. You can spoon them into coconut milk if you're making a curry dish to boost the protein, she says.

Gluten-free crust: "I love making chicken tenders/fingers, and the crust I make is a blend of ground-up almonds, hemp, and seasonings," says McCarthy.

Snacks and Dessert

Hulled hemp seeds also bump up the nutritional value of snacks and sweets. The only limitation is your creativity, says McCarthy.

Energy balls: "Energy balls are quite high in sugar and carbs, but add some hemp into them, and they are instantly more balancing, satiating, and higher in protein," says McCarthy.

Cookies and crackers: Siva bakes hemp seeds into cakes and cookies, while McCarthy swerves savory, adding them to cracker and flatbread recipes.

Fruit snacks: For little ones, Siva suggests dipping bananas into hemp hearts, which lends more texture and allows them to grab the fruit with their fingers. McCarthy adds hemp hearts to her daughter's applesauce for a more balanced snack. It helps to boost the protein content and keeps her fuller for longer, she says.