Let’s talk about hemp milk. It’s easy to make at home (no soaking required), and yields a silky-smooth, creamy milk. Hemp milk boasts the most impressive nutrition profile of my alternative milk recipes, offering nearly 10 grams of plant-based protein per serving. While hemp milk can’t compete on the calcium front, it offers an array of nutrients that can be hard to come by otherwise.
I always feel good about sprinkling some hemp seeds into my baby’s food or serving my daughter a glass of this hemp milk. It was our house milk of choice for a couple of years, though she’s grown more particular—fingers crossed that she likes the chocolate variation I made today.
If you take nothing else away from this post, consider adding a sprinkle of hemp seeds to your next smoothie recipe! They’ll blend right in and offer an easy boost of protein.
Watch How to Make Hemp Milk
3 Reasons to Make Hemp Milk
- Homemade hemp milk is free of preservatives. It’s also richer and creamier than store-bought milk because this recipe calls for more hemp seeds than store-bought options use.
- Hemp milk yields very little waste, unlike homemade almond milk. I recommend pouring it through a fine-mesh strainer to catch any tiny bits of hull.
- Hemp seeds are a true super food. They’re a stellar source of magnesium (one serving of this milk offers 50 percent of the daily value), phosphorus, zinc, and several B vitamins.
Ingredients for Hemp Milk
Hemp milk is made with three simple ingredients (well, four if you count water). Here’s what you’ll need:
Hemp hearts
Also known as hulled hemp seeds. You can find them at well-stocked grocery stores, such as Whole Foods. I’ve sampled a variety of brands, but can’t say that one reliably tastes better than the others.
Water
Use room temperature or chilled water, if you have it. It will warm up somewhat while blending.
Maple syrup
Sweetener is optional, but just 1 to 2 tablespoons vastly improves the flavor. Real cow’s milk is naturally sweet, and even with 2 tablespoons of maple syrup, this hemp milk has less sugar overall than cow’s milk.
I like to use real maple syrup since it blends in readily and doesn’t leave an obvious maple syrup flavor. You could use honey instead, but you will taste it. Other options include plain sugar, agave nectar or a Medjool date (plump or pre-soaked, and pitted).
Vanilla is optional, technically speaking, but offers some lovely complementary flavor that distracts from the grassy flavor of the hemp seeds. I recommend it!
Key Flavor Tips
Some bags of hemp hearts yield better hemp milk than others—even from the same brand. Sniff your hemp seeds before using to make sure they smell fresh. Hemp milk tastes best served very cold, so chill it in the refrigerator before serving.
Flavor Variations
Coconut
Add or substitute 1/4 cup shredded unsweetened coconut for an equal amount of hemp seeds.
Cashew
Use up to 1/2 cup cashews in place of equal parts hemp seeds for a milk that’s even creamier and more neutral in flavor.
Cinnamon
Add 1/4 to 1/2 teaspoon ground cinnamon (Ceylon cinnamon will always be my preference).
Chocolate
Blend in up to 3 tablespoons cocoa powder, and use the full amount of maple syrup (add more, if desired).
Uses for Hemp Milk
Here are a few suggestions:
Please let me know how you like the hemp milk in the comments! I love hearing from you. If you’re interested in trying other homemade alternative milks, check out my cashew milk, pecan milk, pistachio milk and oat milk.
Print
Hemp Milk
Hemp milk is a creamy and nutritious plant-based alternative to cow’s milk. One serving provides almost 10 grams of protein. Recipe yields about 4 ½ cups. To double, make it in two separate batches to avoid blender overflow.
- Combine the hemp hearts and two cups of the water in a blender. Start on a low setting and increase the speed to the highest setting until the hemp seeds have completely disappeared into the mixture. This could take 1 minute in a high-powered blender or longer in a regular blender.
- Add 2 cups more water, your sweetener of choice (if desired), and vanilla extract. Blend on high until well blended.
- Strain the milk through a fine mesh strainer or cheesecloth. Store the milk in a covered container in the refrigerator for up to 4 days. Stir well before serving.
Notes
Recipe adapted from my cashew milk.
Make it vegan: Choose maple syrup instead of honey.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.