I swapped my usual snack for hemp seeds—here’s how to eat them in 15 ways


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Lately there’s been a lot of buzz about raw, shelled hemp seeds, and their health benefits and cool culinary uses. “Hemp has an incredible nutritional profile that can help people fill some holes in their diet,” says Ashley Koff, RD, who’s partial to hemp’s omega-3 and omega-6 fatty acids, iron, magnesium, 11 grams of protein… the list could go on and on.

How to eat hemp seeds? We asked Well+Good readers on Instagram. And many weighed in with super smart ideas and recipes. Here are 15 easy ways they get down with hemp seeds. So you can, too.

Keep reading for 15 ideas for how to eat hemp seeds.

hemp seeds
Photo: Thinkstock/Getty Images

Well+Good readers share their favorite ways to cook and eat hemp seeds

Severing: On top of salads, or in my vinaigrettes. In my chia seed spread for sandwiches. Smoothies.

Beingtricia: I always have them on hand. Great to add to anything. Salads. Smoothies. Avocado. Veggies. Easy to make hemp milk too.

Feelmyspinee: With pasta sauce! They add some nuttiness to the dish. Very yum.

Nephriticus: On top of salad, rice, smoothies. Mum is obsessed with the crunch.

Kpaide: In yogurt and smoothies. Great stuff. Keep in fridge.

Tismejenny: I make hemp milk and add it raw to smoothies and the like. Love this brand in particular.

Wellnesstwin_marcella: Add it to my cauliflower for mock mashed potato. Salad dressing with garlic, olive oil, lemon, honey. Add it to my smoothies and oatmeal in the morning. Or to homemade granola.

Hungryrunner: I’ve been topping my oatmeal with them. I love @wellnesstwin_marcella’s idea for the cauliflower mashed potato add-in too!

Fernolivia: For an easy lunch, I sprinkle extra virgin olive oil over greens and top with hemp hearts. I take them with me in my bag everywhere, along with Himalayan sea salt. No joke. I am known to order a simple salad at the bar (because it is the only healthy, plant-based option) and ask for avocado if they have it, and I get all my proteins and minerals with my carry-on toppings! It’s an absolute staple of mine!

Mandyvelahuff: I use them in my chia seed pudding. So super power, delicious!

Jartumbler: ‏So good in smoothies! Yum. And sprinkled on protein pancakes just before flipping to the second side.

PamelayLong: Add them to quinoa flakes or oatmeal, I also sprinkle on almond or coconut yogurt for a yummy and nutritious snack.

MarissaVicario: Just sprinkle on salads and in smoothies no cooking necessary.

Emmyparr: I have hemp hearts in my refrigerator right now! They are great in a kale salad, dressed with extra-virgin olive oil/lemon. Simple is good.

Kattancock: Don’t cook them! I use them in smoothies, in salads, added to oatmeal before I eat it.

Looking for more cooking inspo? Check out these keto cookbooks and these DASH diet recipes.

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