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If you have spent any time eating plants on a low carb or healthier lifestyle, you’re probably familiar with plant-based dairy alternatives like almond and coconut milk. But once you learn how to make hemp milk, you might never go back! Let’s make the best hemp milk recipe (plain + with flavors!), talk about hemp milk benefits, and clear up a few misconceptions about this plant-based beverage.
To make the best hemp milk, you need high quality hemp hearts — that’s why I always use the ones from Eaton Hemp. Not only do they taste perfectly buttery and nutty on their own, they’re 100% organic, grown in the USA, and rich in fiber and complete proteins. In other words, they’re perfect for making organic hemp milk at home!
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What Is Hemp Milk?
Hemp seed milk is a non-dairy beverage made by blending hulled hemp seeds (aka hemp hearts) with water. The result is a creamy, silky, nutritious beverage!
What does hemp milk taste like?
Much like hemp hearts, hemp milk taste is earthy and nutty, but also pretty mild. And with a few extra ingredients, you can make it taste like chocolate or vanilla, too.
Does hemp milk contain CBD?
While other parts of the hemp plant contain CBD, hemp hearts do not — so hemp milk does not have any CBD, either. (And in case you’re wondering, hemp hearts and hemp milk are also free from THC.)
How To Make Hemp Milk
Wondering how to make hemp milk from hemp hearts? You won’t believe how easy it is!
TIP: If making flavored hemp milk, add sweetener and flavoring during this step. (See options below!)
- Blend. Blend for about 1 minute, until the unsweetened hemp milk base is frothy.
- Strain. Pour homemade hemp milk through a nut milk bag to make it smooth.
How To Make Hemp Milk Flavors
Not only can you make hemp milk perfectly plain, you can also add chocolate and vanilla flavors to it!
Vanilla hemp milk:
Chocolate hemp milk:
Add cocoa powder and powdered sweetener to the hemp heart and water mixture, before blending.
All 3 ways are delicious!
Is Hemp Milk Good For You?
Yes, this milk is good for you! If you compare hemp milk to other keto milk alternatives, you’ll see that it still has low carbs and can be used anywhere you would use other milk swaps.
Store-bought plant milks often contain added sugar or carrageenan, a thickening agent that can cause stomach upset and other unpleasant side effects [*]. This hemp milk without carrageenan and sugar is as natural as it gets!
Hemp Milk Benefits
There are several practical and health benefits of using hemp milk (as if the delicious taste wasn’t enough!)…
One of the biggest hemp milk benefits is that it’s allergy-friendly! Hemp milk makes a great choice for anyone avoiding tree nuts, soy, gluten, or dairy, and it’s just as creamy and satisfying.
The hemp hearts used to make hemp milk are rich in omega-3 and omega-6 fats. In fact, hemp hearts have the ideal ratio of these fats, which can support healthy cell membranes and other essential functions in the body [*].
Complete protein source
Hemp hearts contain all essential amino acids, and is one of the few plants that serves as a complete protein. The two main proteins in these hearts, edestin and albumin, are especially easy to digest [*].
Better for the environment
If environmental impact is a priority for you, take a closer look at hemp milk. Hemp supports healthy soil [*], requires less water to grow than common keto milk sources like almonds, and nothing in the hemp plant itself goes to waste.
Are there any hemp milk dangers?
Some compounds in hemp seeds, such as saponins and tannins, may make hemp milk difficult to digest for some people. It is also possible to be allergic to hemp milk. Generally, though, a homemade hemp milk recipe is as safe to drink as any other milk.
Hemp Milk Nutrition Facts
Compared to regular dairy milk, hemp milk calories, protein, and carbs are lower. A 1-cup serving of this homemade hemp milk contains:
- 70 calories
- 6 grams of fat
- 5 grams of protein – higher than nut milks!
- 0.2 grams net carbs
- 0 grams of sugar
Homemade Hemp Milk Storage Instructions
Can you make it ahead?
Yes, this is the perfect recipe to make ahead and keep on-hand whenever you need a keto-friendly milk swap. Store in glass bottles in the refrigerator.
TIP: Homemade hemp milk will separate, so shake before drinking or using in recipes.
Can you freeze it?
Yes! Use a freezer safe container in any size, ideally in the amount you plan on using later. Defrost gently in the refrigerator.
How to heat hemp milk:
If you need warm hemp milk for a recipe, heat it gently to avoid separation. Use the stovetop on low heat, stirring frequently, or a microwave on very low heat.
Ways To Use Hemp Milk
Just like other keto milks, you can use hemp milk in so many ways!
- Cereal – Pour hemp milk over keto granola, pancake cereal, or pre-made keto cereal for a satisfying breakfast.
- Smoothies – Use homemade hemp milk as the dairy swap in a strawberry avocado smoothie or green smoothie bowl.
- Cookies – Dunk chocolate chip, white chocolate macadamia, or shortbread cookies into a frosty glass of hemp seed milk.
- Coffee & Tea – Try this hemp milk recipe with a whipped dalgona coffee, matcha frappe, or butter coffee. Or add it to a dozen other keto coffee ideas.
- Desserts – Hemp milk can replace almond milk, coconut milk beverage, or regular dairy milk in virtually any dessert recipe, such as muffins, cakes, and more.
Tools To Make DIY Hemp Milk:
Click the links below to see the items used to make this recipe.
- Eaton Hemp Hearts – Deliciously buttery, nutty, and satisfying! These are the only hearts I use to make keto hemp milk.
- Blender – You need a quality blender to pulverize the hemp hearts. This one is perfect for nut milks and nut butters!
- Nut Milk Bag – Use this to strain hemp milk and make it ultra smooth.
- Glass Bottles – These old fashioned glass bottles are perfect for storing homemade hemp milk safely in the fridge.
Don’t forget to pick up the best hemp hearts for this recipe below!
(Use code WHOLESOMEYUM to save 30%!)
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How To Make Hemp Milk (Plain + Flavored!)
Learn how to make hemp milk with just a few simple ingredients. This hemp milk recipe comes in 3 flavors - plain, vanilla, or chocolate!
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Homemade hemp milk base:
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Serving size: 1 cup
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Nutrition Information Per Serving
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Net carb count excludes fiber, erythritol, and allulose, because these do not affect blood sugar in most people. (Learn about net carbs here.) We try to be accurate, but feel free to make your own calculations.
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