Can You Cook with Hemp?

Can You Cook with Hemp?

Did you know that hemp has over 25,000 known uses? With so many uses (and more to discover!) hemp is one of the most versatile materials around. Plus, it’s environmentally friendly — what’s more to love about this fascinating plant?

Owing to hemp’s sustainability, every part of the plant can be used for something or another. Hemp leaves are often harvested for food-grade oil, the stalks can be crafted into construction materials, and hemp’s fibers make great paper.

Some parts of the hemp plants can even be eaten. Join us as we explore cooking with hemp (and a few tasty recipes you might enjoy)!


What is hemp?

Hemp is a very specific form of the Cannabis sativa plant. As defined by federal law, legal hemp refers to cannabis plants containing less than 0.3% THC, or tetrahydrocannabinol. THC is the main psychoactive compound that produces the “high” commonly associated with marijuana ingestion.

Although hemp can be used in products like cosmetics and biofuel, it can also be eaten. That’s right — hemp is edible and can be added or cooked into a variety of meals and snacks!


Does hemp have nutritional value?

Hemp is very healthy, offering plenty of the vitamins and nutrients your body needs for optimal functioning. Different parts of the plant provide different benefits. For example, hemp seeds, hemp hearts (hulled hemp seeds), and hemp seed oil are a rich source of:

  • Antioxidants
  • Protein
  • Fiber
  • Vitamin B1, or thiamin
  • Vitamin B3, or niacin
  • Vitamin B6, or pyridoxine
  • Magnesium
  • Phosphorous
  • Potassium
  • Omega-3 and 6 fatty acids

Hemp seeds also supply folate (B6), riboflavin (B2), pantothenic acid (B5), choline, vitamin E, and vitamin K. Additionally, hemp contains cannabinoids that interact with your endocannabinoid system (ECS) to promote homeostasis, or physiological balance, throughout the body.

Hemp-derived cannabinoids such as CBD (cannabidiol), CBG (cannabigerol), or CBN (cannabinol) can also be added to foods or drinks in the form of tinctures or oils.


How do I cook with hemp?

Cooking with hemp is no different than cooking with other plant-based ingredients. Hemp foods can be cooked or baked into a variety of dishes or even added to raw snacks or meals.

Interested in adding hemp to your diet? Keep reading for some fun, flavorful hemp-based recipes to add to your menu!


One: Hemp Heart Tabbouleh

**Grain-free, gluten-free, vegan optional, dairy-free optional

Adapted from Brittany Mullins’ unique recipe, this fun spin on a classic Mediterranean salad includes hemp hearts, fresh veggies, and refreshing herbs. Bonus: this dish is grain and gluten free and offers vegan and dairy free options!


  • 1 cup hemp hearts
  • 1 cup grilled chicken or canned chickpeas
  • 1/4 cup feta cheese (omit if vegan or dairy-free)
  • 1/2 cup red onion, diced
  • 1 1/2 cups grape tomatoes, quartered
  • 1 cucumber, chopped
  • 1 cup fresh mint, chopped
  • 1 cup fresh parsley, chopped
  • 1 clove garlic, minced
  • 1 lemon, juiced
  • 2 tablespoons olive or avocado oil
  • 1 teaspoon salt
  • Ground pepper, to taste
  • Bonus: add 1 dropper of our favorite Full Spectrum Tincture from Bee’s Knees Wellness for some healthy CBD!


  1. Prepare your ingredients.
  2. Combine all ingredients in a large mixing bowl. Toss well and add extra lemon juice, oil, or pepper, if desired.
  3. Serve or set in the fridge to chill. If your tabbouleh collects a little liquid as it sits, give it an extra stir before serving.


Two: Hemp Carrot Cake Oat Cups


Craving a healthy midday snack or searching for a fun new breakfast treat? We love these carrot cake cups inspired by Christal Sczebel’s brilliant recipe because they’re delicious, sweet, and packed full of hemp goodness!


  • 2 egg whites
  • 1 cup gluten-free rolled oats
  • 1/4 cup hemp hearts
  • 1/3 cup carrot, grated
  • 1/3 cup raisins
  • 1/2 cup applesauce
  • 6 tablespoons honey
  • 2 tablespoons walnuts, crushed
  • 1/2 cup almond milk
  • 1/4 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon ginger


  1. Preheat your oven to 375˚F. Lightly grease a muffin tin.
  2. Combine all ingredients (except walnuts and 3 tablespoons of honey) in a large mixing bowl. Let the mixture sit for 10 minutes.
  3. Carefully fold in the walnuts.
  4. Spoon the mixture into 8 muffin cups. Using the back of a spoon, make a small indent in the middle of each muffin cup.
  5. Bake for 20 minutes, broiling the muffin cups for the last 3 minutes to get a little crust on the tops of the muffins.
  6. Remove from the oven. Again using a spoon, gently deepen each indent on the tops of your muffins.
  7. Allow the cups to cool completely prior to removing from the muffin tin. Once cooled, remove muffins.
  8. Fill each muffin indent with roughly 1 teaspoon of the remaining honey. To garnish, sprinkle with hemp hearts.


Three: Chocolate (and Hemp) Energy Balls

**Grain-free, gluten-free, dairy-free, vegan

Need a quick pick-me-up? These chocolatey energy balls are boosted with hemp hearts and hemp protein powder for those afternoon lulls. Keep a stash of them in your fridge or take them on-the-go in your lunchbox to beat those afternoon lulls. Shoutout to Deryn Macey for this delicious recipe inspo!


  • 1 cup pitted dates, packed
  • 1 1/2 cups raw walnuts
  • 2 tablespoons hemp hearts
  • 2 tablespoons chia seeds
  • 1 tablespoon flax seeds, ground
  • 2 tablespoons hemp protein powder
  • 2 tablespoons cacao powder
  • 2 tablespoons cinnamon
  • 1/2 teaspoon salt
  • Bonus: add 1 dropper full of this CBG Cinnamon Tincture from Bee’s Knees Wellness for an extra boost of energy!


  1. Place walnuts in a blender and blend into a course, grainy flour.
  2. Add the remaining ingredients and blend into a thick, sticky dough. The dough should be moldable. If the dough is too dry, add 1 to 2 tablespoons of water and blend again.
  3. Using clean hands, roll the dough into roughly 16 bite-sized balls.
  4. Roll the balls in a coating according to preference. Some great options are hemp hearts, cinnamon, cacao powder, coconut, or coconut sugar!


Four: Creamy Hemp Salad Dressing

**Grain-free, gluten-free, dairy-free, vegan

Dress up your favorite salad, veggie platter, or grilled chicken with this quick and creamy hemp heart salad dressing. Based on Sylvia Fountaine’s original recipe, this tangy topping is great in a pinch.


  • 1 cup hemp hearts
  • 1/2 cup water
  • 2 tablespoons olive or avocado oil
  • 4 tablespoons lemon juice
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon salt
  • 2 tablespoons nutritional yeast
  • 1/4 cup fresh parsley
  • 1/4 cup fresh dill
  • Bonus: add 1 dropper of this Full Spectrum Tincture from Bee’s Knees Wellness for a boost of CBD!


  1. Add all ingredients (except parsley and dill) to a blender.
  2. Blend on low speed, gradually increasing speed until smooth and creamy. Turn off and stir with a spoon to ensure garlic is fully blended. Add extra water if blender gets stuck.
  3. Add parsley and dill and blend until finely chopped. If you prefer a looser dressing, slowly add water or oil until you’ve reached your desired consistency.
  4. Serve or set in the fridge to chill. This mixture will thicken in the refrigerator.

Five: Hemp and Pecorino Crusted Salmon

**Grain-free, gluten-free

We love a good salmon dish. Crusted with hemp hearts and pecorino cheese, this heart-healthy meal (another great recipe from Brittany Mullins’ kitchen!) has our stomachs grumbling.


  • 4 salmon filets
  • 1/2 cup pecorino or parmesan cheese, grated
  • 1/4 cup hemp hearts
  • 1 teaspoon dried basil
  • 1 teaspoon dried parsley
  • 1 to 2 teaspoons olive or avocado oil
  • 1 tablespoon lemon juice
  • Lemon slices, for serving
  • Salt and pepper, for serving


  1. Preheat your oven to 400˚F. Line a baking sheet with parchment paper or foil. Lay salmon skin side down and rub with a little oil.
  2. Combine remaining ingredients (except lemon slices, salt, and pepper) in a small bowl. Cover the top of each filet with the mixture, pressing gently into the filets to ensure the mixture sticks.
  3. Roast for 10 to 12 minutes, or until salmon flakes easily with a fork. Serve hot with a slice of lemon, salt, and pepper.


Six: Apple, Cinnamon, and Hemp Smoothie

**Grain-free, gluten-free, dairy-free, vegan

Whether you’re starting your day healthy or reaching for a hearty snack, Laura Lawless’ smoothie recipe offers a yummy way to incorporate hemp into your daily routine.


  • 1 1/2 cups almond milk
  • 2 large apples, sliced
  • 1 date, pitted
  • 1/3 cup gluten-free rolled oats
  • 2 tablespoons hemp hearts
  • 2 tablespoons chia seeds
  • 2 tablespoons almond butter
  • 1 teaspoon vanilla extract
  • 3/4 teaspoon cinnamon
  • 2 handfuls ice cubes
  • Bonus: add 1 dropper of this Full Spectrum Tincture from Bee’s Knees Wellness for your daily dose of CBD, or 1 dropper of their CBG Cinnamon Tincture for an energetic boost of CBG!


  1. Add all ingredients to a blender. Blend on high speed until smooth.


We love hemp for its many health benefits, and we hope you enjoy these delicious recipes as much as we do! Bon appetit!

time May 9, 2024

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