Hemp protein powder is becoming an increasingly popular plant-based protein option. Made from the "cake" leftover after cold-pressing hemp seeds for oil, hemp protein powder is packed with minerals, vitamins, fiber, and essential fatty acids.
Unlike many other vegan protein sources like soy or pea, hemp protein contains all 20 amino acids including the 9 essential ones our bodies cannot produce. This makes it a complete protein that is highly digestible and easy for most people to digest.
1. Baking
Hemp protein can be used as a substitute for about 20-25% of the flour in most baked goods recipes. It adds extra nutrition like fiber, protein, iron and magnesium while giving baked goods a delicious, nutty flavor.
Some especially good options for adding hemp protein include:
- Brownies: Replace up to 1/4 of the flour with hemp protein. May also use in raw, no-bake brownies.
- Muffins: Substitute 25% of the flour with hemp protein and add a tsp of baking soda.
- Protein Bars: Use hemp protein in place of some oats or flour in homemade bars along with nuts, seeds, nut butters, dried fruit etc.
- Energy Balls: Mix hemp protein powder with dried fruit, nuts, spices to make tasty no-bake bites.
2. Pancakes and Waffles
Another great way to add extra nutrition to breakfast is by making hemp protein pancakes or waffles. Simply replace about 20% of the flour in your favorite recipe with hemp protein powder. You can also add hemp seeds or hemp hearts as a tasty topping along with fruit, nuts or syrup.
3. Porridge
Stir a few tablespoons of hemp protein powder into your morning oatmeal while cooking to add about 5-8 extra grams of protein. Top with fruit, seeds, nuts or spices like cinnamon. Can use in both hot cereal or chia puddings.
4. No-Grain "Cereal"
For a grain-free, high protein breakfast, stir together hemp protein powder, non-dairy milk of choice and desired spices like cinnamon until thick and creamy. Then top with seeds, nuts and fruit for a nutritious start to the day without the grains.
5. Smoothies
Hemp protein powder blends seamlessly into smoothies with frozen fruit and veg along with non-dairy milk for an extra 10-15 grams of complete protein. Works well with berry, chocolate, green or orange smoothie recipes.
6. Protein Bars
Bring portable hemp protein bars along to help fuel all your adventures! Make chewy, homemade bars by combining hemp protein powder with nuts, seeds, nut butters, oats, dried fruit, spices and a touch of sweetness. Shape into bars and allow to set in the fridge or freezer before enjoying throughout your trip.
7. Raw Desserts
Hemp protein adds nutrition to no-bake desserts and sweets as well. Make healthy snacks like no-bake energy bites, protein cookies, chocolate truffles and more using hemp protein powder, nut butters, non-dairy milk, spices and dried fruits.
8. Soups and Stews
Finally, blend hemp protein powder into creamy blended soups or stir into chilis and stews to add 5-10 extra grams of plant-based protein per serving. Works well in potato leek soup, broccoli cheese soup, veggie chili and more.
Benefits of Cooking with Hemp Protein
Cooking and baking with hemp protein powder offers many benefits:
- Extra lean protein - 10-15 grams per serving typically
- All 9 essential amino acids
- Fiber for digestive health - both insoluble and soluble fiber
- Nutrients like iron, zinc, magnesium and omega fatty acids
- Easily digestible for most people compared to soy or whey
- Vegan and plant-based
- No gluten or common allergens
Plus hemp protein powder has a pleasant, mild flavor that blends nicely into recipes without overpowering other ingredients. It lends a nice nuttiness that enhances many baked goods and desserts.
Key Takeaway: Replace up to 25% of the flour called for in recipes with hemp protein to boost nutrition in baked goods like brownies, bars, pancakes and more.
Tips for Cooking with Hemp Protein Powder
Here are some top tips to help you get started with cooking delicious recipes using hemp protein:
- Start by replacing 15-25% of the flour in a recipe with hemp protein powder depending on the recipe. For more delicate baked goods, start with less.
- May need to experiment to get ideal texture. Add a bit more non-dairy milk or nut butter if blend seems too dry.
- Stores well in airtight container or bag in cupboard for a month or more. Can also freeze for longer storage.
- Choose plain or neutral flavored hemp protein powders rather than flavored ones for cooking.
- For no-bake recipes, grind hemp protein powder in food processor if clumping.
- Enjoy hemp protein powder in both sweet and savory recipes for a nutrition boost.
- Have fun and get creative blending this versatile ingredient into your family’s favorite foods!
FAQs
What's the difference between hemp protein powder, hemp seeds, and hemp hearts?
- Hemp protein powder: Made by cold-pressing hemp seeds into an oil, the defatted "cake" leftover is ground into a fine powder that's about 50% protein by weight.
- Hemp seeds: The whole, untouched hemp seed as it comes direct from the hemp plant. Need to be ground to access nutrients.
- Hemp hearts: Hemp seeds with the crunchy outer shell removed to reveal the tender inner heart. Easier to eat and digest.
How much protein is in hemp protein powder?
Most hemp protein powders contain about 50% protein by weight, meaning a 30g serving would provide around 15g of plant-based protein. Amounts can range from 45-55% protein content though, so check labels.
What does hemp protein powder taste like?
Hemp protein powder has a mild, nutty flavor that works well in both sweet and savory dishes. It blends nicely into shakes, baked goods and cereals without overpowering other ingredients. Choose plain, neutral tasting powders not flavored ones for cooking.
Can kids or teens use hemp protein powder too?
Yes, hemp protein powder can be included as part of a healthy diet for kids and teens in moderation. Always consult your pediatrician first regarding serving sizes to ensure children do not consume too much protein. Hemp protein is safe, vegan and easier to digest than soy or dairy proteins.
Conclusion
With its rich nutritional profile and mild, nutty flavor hemp protein powder shines in both sweet and savory recipes beyond protein shakes.
Replace up to 25% of the flour in your favorite baked goods like brownies and muffins or blend into smoothie bowls, chilis and oatmeal for an extra boost of complete, plant-based protein.
Hemp protein powder is affordable, sustaining and easy to use in family cooking for improved nutrition.