What are Hemp Hearts and How to Use Them

Hemp hearts are the edible nutty flavored inner part of a split hemp seed that are an excellent nutritious addition to many foods.

If you’re anything like me, you’ve probably wondered what is a hemp heart anyways? Like chia seeds, flax seeds, quinoa and all of the others that have gone mainstream over the last decade, hemp seeds deserve their due.

I’ve been eating them for years now and they’re a pantry staple at our house. I wanted to add some clarity for anyone new to this foodie super star.

What are hemp hearts?

Hemp hearts are the interior of raw, shelled hemp seeds. Shelling the whole seeds allows for more nutrition to be absorbed once the soft inner part of hemp seeds is exposed from the hard shell. They have a soft texture taste nutty, mild and earthy.

You can sprinkle them into smoothies, cereal, yogurt, oatmeal, or salads or cook them into granola bars, cookies, burgers, granola, or pretty much anything really. They’re so versatile! 

And, with all the buzz around hemp, you might be wondering how hemp hearts are related to cannabis. Hemp is in the cannabis sativa species but differs greatly from the THC heavy cannabis varieties that are sold at dispensaries. Don’t worry, it’s non-psychoactive!

Where to buy them

While they used to be more of a specialty health item, these days, you can find them at your local grocery store, Costco, Amazon, health stores, or many other places. You can purchase organic hemp hearts from different brands and I recommend making sure they were produced in Canada, the USA or Europe.

They’re typically next to the nuts and seeds, in the baking isle, or in the organic foods section in grocery stores but I’ve also seen them in the refrigerated area. Stores like Whole Foods may even have them in the bulk section so you can buy the amount you want without the extra packaging.

Storage

Due to their oil content, hemp hearts have a relatively short shelf life. Since they are a seed, you need to keep an eye on the expiration date and store in a sealed container in a cool, dry, dark place or in the refrigerator. They will keep fresh for 5-6 months in the cupboard and up to a year in the refrigerator or freezer. 

I used to buy mine at Costco but now, choose to buy smaller amounts through my local grocery store. Consider how often you eat them and buy accordingly.

They’ll have a rancid smell if they go bad. The smell can be faint though so I recommend marking the bottom of your storage container with a piece of masking tape and marker with the best by date. Once the oils start going bad, they’ll give off a bitter taste instead of the nutty flavor they typically have. 

Ways to use hemp hearts

Hemp hearts are so versatile, the options are truly endless. They have a nutty flavor that isn’t particularly tasty on its own but is excellent when added to dishes.

Here are a few good ways to use them:

• On top of avocado toast
• On toast with peanut butter or nut butter and jam or honey and banana slices
• In a salad
• On top of microwave oatmeal
• On popcorn
• Sprinkled in a sandwich
• In smoothies or on top of smoothie bowls
• In energy balls
• In spinach pancakes (or any pancakes)
• Sprinkled on top of hummus

There are so many other uses too – far too many to list. If you’re already eating hemp hearts, good for you! Hemp hearts are excellent for adding into recipes while cooking and baking. Keep in mind that they can start to degrade if heated past 350°F (175°C) so it’s best to cook with them at low temperatures or add afterwards.

Originally published January 24, 2020 but post text has been updated since then.