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The 5 Best Substitutes for Hemp Hearts

Do you know what Hemp Hearts are and how to use them in cooking?

Hemp hearts are hulled hemp seeds with a mild and nutty flavor that can make a great addition to salads, smoothies, or breakfast cereals.

But if you don’t have any Hemp Hearts, then what can you substitute?

You may be surprised to learn which common ingredients make for the five best Hemp heart substitutes.

From chia seeds to pumpkin seeds, these substitutes will help your cooking reach its full potential.

What are Hemp Hearts?

Hemp hearts, also called hulled hemp seeds, are an incredibly nutritious addition to any healthy diet.

Originating from the Cannabis sativa plant, they were grown and used by ancient cultures like the Chinese and Egyptians due to their myriad health benefits.

Today, hemp hearts carry a subtly nutty flavor and creamy yet crunchy texture, which make them versatile enough to add anywhere — salads, oatmeal, smoothies, etc.

Additionally, they’re full of essential fatty acids like Omega 3; nuts aren’t the only thing that can bolster your daily intake.

Simply sprinkle onto dishes or blend in to make any meal a nutritional powerhouse while sneaking in deliciousness.

The 5 Best Substitutes for Hemp Hearts

If you’re looking for a healthier alternative to traditional processed ingredients, hemp hearts offer a great solution.

But if you want something that offers similar health benefits without the raw taste of hemp, then here are five of the best substitutes:

1 – Flax Seeds

Flax seeds are an incredibly versatile seed – they can be used in baking, smoothies, oatmeal, and even as a meat substitute.

While they have a nutty taste that is reminiscent of sunflower seeds and a crunchy texture, some truly enjoy the flavor.

With its mild flavor profile, flax is often replaced with hemp hearts to add texture, nutrition, and flavor to recipes.

To substitute flax and take advantage of the nutritional benefits of hemp hearts, it’s recommended to keep the ratio of three parts flax to one part hemp when replacing them in your favorite recipes.

2 – Pumpkin Seeds

Pumpkin seeds are a great way to add crunch, texture, and nutrition to your favorite recipes.

They have an earthy and nutty flavor that pairs well with both savory and sweet dishes – they can be transformed into spices, roasted in your oven, or enjoyed as healthy snacks on their own.

Not only are pumpkin seeds delicious, but they also provide an excellent source of vitamin E, magnesium, and zinc.

Best of all, if you’re looking for a healthier alternative ingredient for your meal-prepping routine, you can substitute pumpkin seeds for hemp hearts with ease.

3 – Sesame Seeds

Sesame seeds are a distinctively nutty and crunchy snack that many people around the world enjoy.

Their flavors range from slightly sweet to richly savory, and their small, oval shape adds delightful texture when sprinkled on salads or roasted into a butter-like paste known as tahini.

Those looking for a tasty substitute for hemp hearts can use sesame seeds instead – they provide many of the same benefits, including omega-3 fatty acids, plant protein, and dietary fiber.

4 – Chia Seeds

Chia seeds offer an interesting crunch with a mild nutty taste.

While they resemble poppy or sesame seeds in appearance, they are also quite different from these other seeds because of their taste and texture.

When cooked, chia seeds take on a slightly gelatinous texture and can be used as a substitute for dishes that call for hemp hearts.

Cooked chia is the perfect topping for soups and salads, but it can also be added to smoothies, baked in pastries, or sprinkled over hot cereal.

5 – Almond Meal

Almond meal is an incredibly versatile and nutritious ingredient with many uses.

It has a nutty flavor and a slightly gritty texture which adds flavor, nutrition, and crunch to a variety of dishes.

This can be used as a delicious replacement for hemp hearts, allowing for many vegan recipes to be enjoyed by all.

To substitute almond meals for hemp hearts, simply use the same amount of almond meal as you would of hemp hearts but add in more liquid or fat components as needed.

The difference in texture is sure to surprise you.


In conclusion, there are many great substitutes for hemp hearts that can offer similar nutritional benefits and flavor profiles.

Whether you’re looking for a nutty addition to your meals or something with a crunchy texture, these five alternatives are sure to satisfy you.

So give them a try in your favorite recipes and enjoy the health benefits without sacrificing any of the taste.

Yield: 1 Serving

The 5 Best Substitutes for Hemp Hearts

The 5 Best Substitutes for Hemp Hearts
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes


  • Flax Seeds
  • Pumpkin Seeds
  • Sesame Seeds
  • Chia Seeds
  • Almond Meal


  1. Pick your favorite substitute from the list above.
  2. Follow cooking directions for your selected substitute with the proper ratio of ingredients.

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