How to make hemp milk with just 4 ingredients (2 of those are optional) and in several minutes. The result is a creamy, protein-dense, highly nutritional, plant-based milk alternative!
Dairy-free, Nut-free, Creamy, Protein-dense Hemp Milk
Whether you’re dairy-free or 100% vegan, you’re probably familiar with the ever-growing choices for milk alternatives that are available in stores these days. However, while incredibly ‘convenient,’ those store-bought options also often contain unnecessary additives, thickeners, and stabilizers. If they don’t, you certainly pay for the privilege.
However, when learning how to make hemp milk at home (or most milk substitutes, in fact), it requires just two base ingredients, with optional sweetener and vanilla for a sweet treat. There are absolutely no unnecessary add-ins involved, and the entire process takes just minutes. The resulting milk is packed with nutrients and perfect for use in smoothies, over cereal (like granola), in teas and coffees (it won’t split!), and more!
What is Hemp Milk?
Hemp milk (also called hemp seed milk) is a plant-based milk made by combining hemp seeds and water and grinding (or in this case, blending) them, until milky white and creamy.
As non-dairy milk alternatives go, hemp milk is also fairly impressive! Not only is it impressive nutritionally, but hemp seed milk contains similar levels of calcium as regular dairy, and it works wonderfully in hot drinks, too – no curdling!
More so, this hemp milk recipe contains no GMO ingredients (unlike many soy milk brands), is naturally gluten-free (which not all oat milk is), is more sustainable than almond milk (especially when looking at the water usage needed to grow almonds), and is low in natural sugars (unlike oat and rice milk)!
What are the Hemp Milk Benefits?
As hemp milk is simply a combination of hemp seeds (in this case hemp hearts) and water at its most basic, the majority of health benefits come from the seeds, including:
- A significant source of plant-based protein: Not only are hemp seeds 25% protein, but in a weight-by-weight comparison, they offer similar amounts of protein as particular meat. In fact, just one tablespoon contains around 3 g of protein.
- It’s also a complete protein source: Aside from quinoa, hemp seeds are the only other complete plant-based protein sources. This means it provides all the essential amino acids needed through diet.
- Highly nutritious: Along with the high protein content, hemp seeds also contain 30% heart-healthy fats, good levels of vitamin E, and several minerals, including potassium, magnesium, calcium, iron, and zinc!
- Heart–healthy benefits: Thanks to the amino acids, these tiny seeds are packed with beneficial properties, including lowering blood pressure and reduced inflammation. In fact, just one glass of this vegan milk can contain up to 50% of the RDI of omega 3!
- May reduce PMS symptoms: Thanks to the gamma-linolenic acid (GLA), hemp seeds may help regulate hormone imbalances and the inflammation associated with PMS and menopause.
More so, thanks to the combination of nutrients found within the seeds, this vegan milk also contains neuro-beneficial properties, may help improve skin conditions, and help with other inflammation-related issues. You can read more about the lengthy list of hemp milk benefits here, too!
- Hemp seeds: You need hulled hemp seeds (also called hemp hearts), which are soft and nutty. Not whole hemp seeds- which have a hard outer shell.
- Water: Use filtered if needed – tap water will work, too, if you can drink it where you live.
- Sweetener: I used maple syrup, but you can use the sweetener of your choice or omit it entirely for unsweetened hemp milk. You could even use dates to sweeten (use 2 Medjool dates per 1 tbsp syrup that would be used).
- Vanilla (optional): A little natural vanilla extract does wonders for flavor. However, feel free to omit it if you want a neutral milk substitute for sweet and savory recipes.
Optional add-ins and recipe variations:
- Cacao/Cocoa: You can add a little cacao/cocoa powder to make chocolate hemp milk. Adjust the amount to personal taste.
- Berries: In particular, strawberries (but you can experiment), added to the non-dairy milk, will make for delicious berry milk. I recommend adding around ¼ cup berries with 1/2 tsp vanilla and the sweetener of your choice. Strain the mixture afterward to remove any extra pulp and seeds.
- Salt: A tiny pinch of salt can help enhance any flavors in this plant-based milk. Especially when adding cocoa or berries.
- Spices: Another simple way to adjust the flavor of this hemp milk recipe is with spices like cinnamon, cardamom, nutmeg, etc.
Read the recipe card below for the full ingredients list, measurements, complete recipe method, and nutritional information.
How to Make Hemp Milk?
The process for making this plant-based milk is incredibly simple and requires just two steps!
- First, add all the ingredients to a high-speed blender. Then blend for 1-2 minutes, or until the hemp milk is white and creamy.
- Then (optionally) strain the mixture through a nut milk bag (or cheesecloth), or you can use it as is – with the extra fiber. Make sure to transfer the vegan milk to a sealable container to store.
How to Store
Store: Store the homemade hemp milk in the fridge for up to 5 days. Shake well between each use!
Freeze: Alternatively, you can freeze it for longer-term storage (1-2 months). I recommend doing so in a silicone ice cube tray. That way, you can remove the cubes as needed.
Recipe Notes and FAQs
- Adjust the amount of water: Based on how creamy you want the milk to be, you can adjust the ratio of water to seeds.
- Don’t waste the pulp: If you decide to strain the hemp seed milk, you can add the pulp (though it’s just a little) to porridge, smoothies, or even baked goods like cookies.
- What does hemp milk taste like? Hemp seeds have a slightly earthy, nutty flavor.
- Do you need to soak the hemp seeds before blending? Not at all. These little hemp hearts are already tender and buttery, meaning there’s no need to soak (unlike cashews or almonds). However, if you leave them soaking for 24 hrs, this seems to reduce the amount of leftover ‘pulp’.
More Vegan Drink Recipes
- Vegan Banana Milkshake
- Creamy Mango Lassi
- Watermelon Margarita
- Immune-Boosting Beetroot Ginger Juice
- Homemade Coconut Milk
- Mulled Wine
If you try this homemade hemp milk recipe, I’d love a comment and ★★★★★ recipe rating below. Also, please don’t forget to tag me in re-creations on Instagram or Facebook with @elavegan #elavegan – I love seeing them.
Homemade Hemp Milk
- Add all ingredients to a high-speed blender.
- Blend for about 1-2 minutes, or until the hemp milk is white and creamy.
- You can strain it into a mixing bowl through a nut milk bag or transfer it directly to a sealable container and store it in the refrigerator for up to 5 days. Enjoy!
- Omit the vanilla extract if you want to use the hemp milk for savory recipes.
- Use less water for a creamier, richer dairy-free milk and more for thinner milk.
- Store the homemade hemp milk in the fridge for up to 5 days. Shake well between each use!
Nutrition information is an estimate and has been calculated automatically