How I Add Protein-rich Hemp Hearts Into My Everyday Meals (+ Three Recipes and a Giveaway)

Lately, I’ve been extra-obsessed with packing as many nutrients as possible into our family meals thanks to the book “How Not To Die” by Michael Greger and Gene Stone. I’ve always been health-conscious, but after reading this book, I’ve been inspired to take things to another level. As I prepare meals, I play the “how many superfoods can I incorporate” game. It’s actually fun!

One superfood I add to almost every dish is hemp hearts (I use the brand Manitoba Harvest), a super plant that’s high in protein (including all ten essential amino acids), healthy fats (omega-3 and omega-6) and iron. They contain twice the amount of protein found in chia and flax seeds and are lower in carbs. It’s nice to have a sustainable protein option that is so amazingly versatile!!!

Hemp hearts have a subtle nutty flavour so they don’t affect the taste of whatever you’re making. I add them to dishes like oatmeal, chia pudding, overnight oats, smoothies, muffins, avocado toast, dairy-free yogurt, sandwiches, salads, vegan burgers, roast vegetables, apple crumble, nice cream…the list could go on. Below are a few of my favourite recipes that include hemp hearts – hope you enjoy! (And scroll to the bottom for giveaway details!!)

Apple Molasses Overnight Oats with Hemp Hearts

Serves ~1 (with leftovers)


1 c. oats
1 c. plant milk of your choice
1-2 apples (chopped into chunks)
2-3 tbsp Manitoba Harvest Hemp Hearts
1 tsp cinnamon (divided)
3 tbsp molasses
1 tsp vanilla
Maple syrup (to taste)


  1. In a bowl, combine oats, plant milk, cinnamon and vanilla.
  2. in a small pot, add chopped apples and about 1/8 c. water and cook on medium heat. Cover with a lid. When water evaporates add another splash so apples don’t stick to pot. Add cinnamon and stir. Cook until soft (about 12-15 min).
  3. Pour molasses on the inner sides of a glass jar or container (preferably with a lid), then add half the apples to the base of the jar. Cover apples with oat mixture and top with remaining apples. Sprinkle with hemp hearts and drizzle with maple syrup if you like it sweet.

Baked Butternut Squash with Creamy Garlic Sauce and Hemp Hearts

Serves ~1-2 


For the squash:
1 butternut squash
1/2 tsp cumin
1/2 tsp coriander
1/2 tsp garlic powder (or use your favourite squash spice blend instead of these 3 spices)
1 spritz of oil of your choice (I used coconut)
2 tbsp Manitoba Harvest Hemp Hearts
2 tbsp fried onions (optional)
3 tbsp chopped cilantro
S&P to taste

For the creamy garlic sauce:
1 heaping c. cashews
1 c. water
4-5 cloves garlic
1/2 tsp salt


  1. Preheat oven to 400F and cut squash lengthwise and stab a few times with a small, sharp knives. Spritz with oil and rub with spices.
  2. Place squash cut-side down on a parchment or silpat-lined bake tray and bake until soft, about 40 minutes.
  3. To make sauce: add all ingredients to a high-powered blender and puree until silky smooth.
  4. Remove squash from oven, drizzle on the sauce (I use a squeeze bottle, available at any food equipment store), sprinkle with hemp hearts, fried onions, cilantro and salt + pepper.

Spiced Jackfruit Sliders with Creamy Coleslaw and Hemp Hearts

Serves ~3


For the sliders:
Burger buns
Handful spinach
2 tbsp Manitoba Harvest Hemp Hearts

For the spiced jackfruit:
1 can jackfruit (in brine, not syrup)
1 tbsp cooking oil (or use water)
1/2 tsp cumin
1/2 tsp garlic powder
1/4 tsp smoked paprika
1/4 tsp coriander
1/4 tsp turmeric (or, instead of these spices use a pack of pre-flavored jackfruit)

For the slaw:
1 c. shredded red cabbage
3 tbsp vegan mayo
3 tbsp apple cider vinegar


  1. For the coleslaw: place all ingredients in a bowl and toss to combine
  2. For the spiced jackfruit: heat oil in a pan on medium heat and add jackfruit. Using a wooden spoon, mash the jackfruit to break it apart. Add spices and cook for about 5 minutes.
  3. Build the sliders: toast buns in toaster then add spinach to the base. Top with slaw, jackfruit, then a generous sprinkling of hemp hearts.

Hope you enjoy these recipes!!! If you’d like to incorporate more hemp seeds into your diet, Manitoba Harvest also makes Hemp Heart Toppers, Hemp Heart Bites, Toasted Hemp Seeds, Hemp Proteins, Hemp Protein Smoothies and Hemp Oil. For more hemp seed recipes that you can make at home, head to


Manitoba Harvest and I are giving away a nutritious prize pack to one lucky winner!!!
(Giveaway is open to residents of Canada and the US.)

2 bags of Hemp Hearts
4 bags of Hemp Heart Toppers
2 bags of Toasted Hemp Seeds
Grocery bag
Shaker cup

Over on Instagram here, share your favourite way to eat hemp hearts in the comments and tag a friend (maybe they’ll want to enter, too!). Winner will be chosen on Friday, December 1st. Check back here or on Instagram to see if you won! The prize will be shipped to the winner. UPDATE: Congrats to @KatieB642 who is our winner!! Thanks to all who entered!!

Thanks to Manitoba Harvest for sponsoring this post! All opinions are my own. 


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