8 Tasty & Healthy Hemp Protein Powder Recipes
Protein powder. That’s the stuff that comes in big tubs and is used by muscle men in the gym, right? Wronggg. With the rise of vegan and vegetarian diets (which we at Good Hemp are all here for, by the way) protein is becoming ever more important. We all need enough of it to ensure our bodies have the power to perform healthy cell growth and repair.
And guess what? Hemp protein powder is one of the very best options out there. It’s easy to digest (unlike soya), it’s vegan (unlike whey) and is a complete source of protein, which means it contains all 20 amino acids (including the 9 that your body can’t produce itself). And you don’t have to be a gym bunny to make the most of it. You can down it in a shake before a HIIT class if that’s your style, but hemp protein is just as effective – and even more delicious – when baked into a batch of brownies. Let us know if we’ve missed your favourite way of making hemp protein powder recipes and tag us on Instagram @GoodHemp.
1. Hemp Protein in Smoothies and Shakes
Okay, so this is perhaps an obvious choice, but there’s a reason people the world over are mixing hemp protein powder into shakes. What easier – or tastier – way to make sure you’re getting a morning fix than mixing hemp protein powder in a smoothie along with fresh fruit and veg? Try our super berry smoothie bowl or favourite hemp peanut butter smoothie – so simple and so delicious.
2. Hemp Protein in Porridge
Everyone’s favourite winter warmer, porridge is revered the world over for its slow release of energy. But how about mixing a tablespoon of hemp protein powder in with your oats for an extra breakfast time boost? Top it off with honey and cinnamon, of course, to complete this hemp protein powder recipe.
3. Hemp Protein in Pancakes
Get your protein in at breakfast. That way if anyone asks “how do you get protein if you don’t eat meat”, you can simply refer to your morning meal. (Take that, Grandma). We love these protein pancakes by Romy London.
4. Hemp Protein in Waffles
With hemp protein waffles, we’ve strayed away from breakfast and into the realm of brunch. When you’ve got a little extra time at the weekend, give Madeleine Shaw’s hemp protein powder recipe a whirl. She suggests serving her sweet potato and hemp waffles alongside soft-boiled eggs, avocado and miso mushrooms. If you’re vegan just ditch the eggs and it’s equally appetising.
5. Hemp Protein in Cupcakes
Beyond the breakfast and brunch game, there are lots of ways hemp protein can be used to boost your favourite baked treats. Take these sticky toffee cupcakes for example, made with dates, cashew caramello and vegan cream cheese. They’re the perfect hemp protein powder recipe with coffee made with Good Hemp Barista Milk (if you don’t mind us making the suggestion…)
6. Hemp Protein in Protein Bars
Don’t get caught hungry while on the go – make your very own protein bars with this hemp protein recipe and carry them around with you instead! We’ve see lots of different options for these, crammed with nuts and seeds and yummy things like peanut butter. We love these hemp and chocolate bars by The Protein Chef.
7. Hemp Protein Tart
Apart from our mission to make hemp a kitchen staple across the world, we’re also dedicated to debunking the myth that vegans can’t do desert. With this chocolate tart – packed full of hemp protein and topped with raspberries – the proof is very much in the pudding (please excuse the pun).
8. Hemp Protein in Brownies
The original after-school treat, brownies can be given a healthy boost with this hemp protein powder recipe. These light and fluffy hemp brownies are made from a blend of Good Hemp raw protein and pure protein powders and contain a whopping 8g of the good stuff!
Hemp protein powder is easy to digest (unlike soya), is vegan (unlike whey) & a complete source of protein. Discover 8 of our favourite recipes for it!
Hemp Protein Powder: The Best Plant-Based Protein?
Protein powders are popular nutritional supplements used by athletes, bodybuilders and those trying to gain weight or increase muscle mass.
Hemp protein powder is one of the more popular varieties, made by grinding pressed hemp seeds into a fine powder.
It has an earthy, nutty taste and is often added to shakes or smoothies to boost protein intake.
Hemp is a high-quality vegan protein, containing all nine essential amino acids, plus fiber, healthy fats and minerals.
This article reviews the pros and cons of hemp protein powder and determines whether it’s the best plant-based protein powder available.
Hemp is a complete protein, containing all nine essential amino acids that humans must get from food.
However, research is mixed on the exact amounts of these amino acids it contains.
One study found that the amino acid profile of hemp protein is similar to egg whites and soy, which are both high-quality protein sources (1).
However, other studies have shown that hemp has relatively low levels of the essential amino acid lysine, making it a poorer quality option for that nutrient ( 2 , 3 ).
A 1/4-cup (30-gram) serving of hemp protein powder contains around 120 calories and 15 grams of protein, depending on the brand (4, 5).
That’s less protein per serving than soy or pea protein powders, which are more highly refined and contain up to 90% protein (6).
However, for those who prefer less processed protein sources, hemp is a good choice.
Hemp protein is a complete protein, containing all nine essential amino acids, but more research is needed on its quality. Each 1/4-cup (30-gram) serving contains 15 grams of protein.
In general, animal proteins are more easily digested than plant proteins, but research shows that 91–98% of the protein in ground hemp seed is digestible ( 2 , 7 ).
This means that your body can use almost all of the amino acids in hemp protein powder for important bodily functions, such as repair and maintenance.
Researchers believe that hemp is so easy to digest because it contains the proteins edestin and albumin, which your body can break down quickly ( 3 ).
However, other studies that judge proteins based on both digestibility and amino acid content consider hemp protein to be of moderate quality — roughly on par with lentils ( 2 ).
Research has found that heat processing can reduce the digestibility of hemp protein by about 10%, so look for hemp protein powders made from cold-pressed seeds ( 2 ).
Hemp protein is very easy to digest, but look for cold-pressed hemp protein for the highest quality.
High-fiber diets have been linked to many health benefits, including improved blood sugar, healthier gut bacteria and a reduced risk of bowel cancer ( 8 , 9 , 10 ).
Women and men should consume 25 grams and 38 grams of fiber per day respectively, but studies show that less than 5% of American adults meet these recommendations ( 11 , 12 ).
High-fiber foods, such as hemp protein, can help bridge this gap.
Hemp protein powders can contain different amounts of fiber depending on whether they were made from hulled or unhulled hemp seeds and whether additional fiber was added.
Most hemp protein powders contain 7–8 grams of fiber per 1/4 cup (30 grams) and provide 18–28% of the recommended daily intake (RDI) of fiber for men and women respectively (4, 5).
In comparison, other plant-based protein powders such as soy, pea and rice are highly refined and contain very little fiber (6, 13 ).
Hemp protein powder is a great way to add both protein and fiber to your diet, which may keep you feeling fuller, longer ( 14 ).
Hemp protein powder is a good source of fiber, containing 8 grams per serving — much more than most other plant-based protein powders.
Hemp protein powder is made from hemp seeds that have been pressed to remove their oils, but it still contains roughly 10% of the original fat content ( 15 ).
A 1/4-cup (30-gram) serving has around 3 grams of fat, most of which is unsaturated and excellent for heart health (4, 5, 16 , 17 ).
A typical Western diet provides an unbalanced 15:1 ratio of these fats, and has been linked to many chronic diseases, including heart disease and cancer ( 20 ).
Consuming foods such as hemp seeds, which have lower omega-6 to omega-3 ratios, can help correct this imbalance and may improve heart health ( 21 ).
Since hemp protein powder is less refined than other protein isolates, it contains more fat than most protein powders.
This fat content can be good for people who want to add more heart-healthy unsaturated fats to their diet but may be undesirable for those seeking a lower-calorie protein powder.
Since hemp protein powder contains fat, it should be stored in the refrigerator after opening to prevent the fats from going rancid.
Hemp protein powder contains omega-6 and omega-3 fats in an ideal 3:1 ratio that promotes heart health, but it’s slightly higher in calories because of it.
Hemp protein powder is a popular plant-based supplement, especially among vegan athletes. This article checks the facts to determine whether hemp protein powder is the best plant-based protein powder available.