Hemp seed butter is a delicious, creamy spread made from ground hemp seeds, also known as hemp hearts. It boasts a rich, nutty flavour that’s slightly earthier than more common nut butters like almond or peanut. But what really sets hemp seed butter apart is its unique nutritional profile, making it a wholesome and allergy-friendly alternative.
If you’ve never tried it before, you’re in for a treat. I love hemp seed butter because it’s naturally rich in omega-3 fatty acids, which are essential for heart and brain health. Unlike some other seed butters, it has a milder, less bitter taste and a smooth texture that’s incredibly versatile. Plus, it’s nut-free, making it a safe option for those with nut allergies or families trying to avoid nuts in lunchboxes.
Another reason I’m drawn to hemp seed butter is that it includes the protein and fibre from the whole seeds, unlike hemp oil which only contains the pressed fat. It’s a whole-food, plant-based option that offers a more complete nutritional benefit.
A Simple, Homemade Hemp Seed Butter Recipe
Making your own hemp seed butter at home couldn’t be easier. With just a few ingredients and a good food processor or blender, you can whip up a jar in under 10 minutes. This version has a subtle sweetness, and you can customise it with flavours like vanilla, cinnamon, or even a touch of cacao.
You can enjoy this creamy spread in so many ways:
- Spread on toast with banana slices
- Swirled into warm oats or yoghurt
- Drizzled over pancakes or waffles
- Used as a dip for crisp apple slices
- Blended into smoothies for extra creaminess
- Used as a base for sauces, dressings, or dips
- Substituted in recipes that call for tahini or peanut butter
Whether you’re using it for breakfast, snacks, or in your baking, hemp seed butter is endlessly adaptable.
Ingredients
- 1 cup hemp seeds
These are the star of the show. Hemp seeds (also called hemp hearts) are soft, nutty-tasting seeds that are naturally rich in healthy fats, particularly omega-3 and omega-6 fatty acids, as well as plant-based protein and fibre. They give the butter its creamy texture and earthy flavour while packing in nutrients. - 2 teaspoons coconut oil (melted)
Coconut oil adds extra creaminess and helps blend the seeds into a smooth, spreadable butter. Without it, the mixture can remain too dry or crumbly. Coconut oil also has a slightly sweet aroma and solidifies when chilled, helping the butter firm up in the fridge. - ½ teaspoon granulated sugar (or honey/maple syrup)
A small amount of sweetener balances out the earthy flavour of the hemp seeds and enhances the overall taste. You can use sugar for a neutral sweetness, or swap in honey or maple syrup if you prefer a more natural or refined sugar-free option. - ⅛ teaspoon salt
A pinch of salt sharpens the flavour, brings out the natural nuttiness of the hemp seeds, and balances the sweetness. Even in small amounts, salt is key for giving the butter a more rounded, satisfying taste. - (Optional) ¼ teaspoon vanilla extract or a pinch of ground cinnamon
These optional additions introduce warmth and depth of flavour. Vanilla makes the butter taste more dessert-like and smooth, while cinnamon adds a subtle spice that pairs beautifully with apple slices, toast, or porridge.
Instructions
- Toast the hemp seeds (optional):
For a more intense, nutty flavour, lightly toast the hemp seeds in a dry skillet over medium heat for 2–3 minutes, stirring constantly to prevent burning. Let them cool slightly before blending. - Blend everything:
Add the hemp seeds, melted coconut oil, sugar (or your preferred sweetener), and salt into a food processor or high-speed blender. - Process until creamy:
Blend for 2–4 minutes, scraping down the sides of the bowl as needed. The mixture will go through stages; first crumbly, then dough-like, and finally smooth and creamy. If it feels too thick, add a little more coconut oil (about ½ teaspoon at a time) to loosen the consistency. - Taste and tweak:
Taste your butter and adjust to your liking. Add more sweetness or salt if needed. You could also blend in some vanilla or cinnamon at this stage to enhance the flavour profile. - Store properly:
Spoon the finished hemp seed butter into a clean jar with a tight-fitting lid. Store in the fridge for up to a week. The oil may naturally separate, just give it a good stir before each use.
Why Make Your Own?
Store-bought seed butters can be expensive and often contain added oils, preservatives, or sugar. Making your own allows you to control the ingredients and tailor it to your tastes. You can keep it refined sugar-free, go for organic seeds, or experiment with spices and sweeteners.
Homemade hemp seed butter is an ideal pantry staple for health-conscious eaters, vegans, people with allergies, or anyone who just enjoys delicious, whole foods.
Give it a go and see how many ways you can use it, spread, swirl, blend, dip… the possibilities are endless. Let your taste buds lead the way!
Creamy Hemp Seed Butter
Ingredients
- 1 cup hemp seeds
- 2 teaspoons coconut oil melted
- ½ teaspoon granulated sugar or sub with honey or maple syrup
- ⅛ teaspoon salt
- A dash of vanilla extract optional
- a pinch of ground cinnamon optional
Instructions
Toast the hemp seeds (optional):
- Lightly toast seeds in a dry skillet over medium heat for 2–3 minutes, stirring constantly for a nuttier flavour. Let cool slightly.
Add to blender or processor:
- Combine the hemp seeds, melted coconut oil, sweetener, and salt in a high-speed blender or food processor.
Blend until creamy:
- Process for 2–4 minutes, pausing to scrape down the sides. The mix will go from crumbly to creamy. Add more coconut oil (½ teaspoon at a time) if needed.
Adjust flavour:
- Taste and add more sweetener or salt if needed. Blend in vanilla or cinnamon if using.
Store:
- Transfer to a clean jar with a tight lid. Store in the fridge for up to 1 week. Stir before each use if separation occurs.
