Orange Hemp Muffins & 10 Other Ways to Use Hemp Hearts (plus a giveaway)!

Breakfast, Desserts & Baking, Nutrition Posts, Smoothies

Orange Hemp Muffins & 10 Other Ways to Use Hemp Hearts (plus a giveaway)!

Have you ever wondered what makes a food a ‘superfood’?  It’s a term that’s thrown around rather loosely these days!  According to Merriam-Webster Dictionary:


noun  su·per·food \ ˈsü-pər-ˌfüd \
Definition of superfood. plural superfoods. : a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health.

I had the opportunity to partner with Manitoba Harvest this month to host another GIVEAWAY and develop a couple of recipes showcasing this ‘superfood’, which begs the question: do Hemp Hearts qualify as a superfood?  And my answer is YES!

Hemp Hearts (shelled hemp seeds) may look little but they sure do pack a big nutritional punch!  Each 3 tablespoons or 30-gram serving contains 10 grams of plant-based protein (twice the amount in a comparable serving of flax or chia seeds and are lower in carbohydrates) and require no grinding in order for your body to access the nutrients inside unlike flax seeds (which are also extremely nutritious, like chia seeds, for the record!). Hemp Hearts are also a source of anti-inflammatory plant omega-3 fats (2.5 grams per 30-gram serving) and contain a special type of omega-6 fat called GLA (Gamma Linolenic Acid) that appears to fight inflammation unlike some other omega-6 fats.

Plus if that wasn’t enough, hemp foods also contain magnesium, fibre, iron, zinc, and phosphorous.  I realize that some people hold some misconceptions about hemp foods (I admittedly did the first time I heard of them!).  Fear not, hemp is not the same as marijuana and won’t cause psychoactive effects!

10 Ways to Use Hemp Hearts

Hemp Hearts taste great, are easy to use, and nutritious too: talk about the full package! There’s no need to grind or cook Hemp Hearts, they’re ready to eat straight from the bag and are simple to incorporate into your diet. The only limit is your imagination, here are some ideas:

  1. as a salad topper
  2. on top of pasta
  3. in energy balls (check out this Gingerbread Energy Bite Recipe)
  4. on top of hot or cold cereal
  5. yogurt topper
  6. sprinkle on roasted veggies
  7. mix into granola
  8. stir into muffin batter (see my recipe below)
  9. blend into a smoothie (see my recipe below)
  10. sprinkle on avocado toast (see my recipe below)
  11. as a topper for a stir fry


Orange Hemp Muffins & 10 Other Ways to Use Hemp Hearts

Orange Hemp Heart Muffins

These muffins are packed with goodness and healthy fats thanks to the Hemp Hearts and olive oil and are lightly sweetened with honey!  The kids loved them!

Makes 12 muffins


  • 1 c. all-purpose flour
  • 1 c. whole wheat flour
  • 1/3 c. Manitoba Harvest Hemp Hearts
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • 1/4 tsp. salt
  • 2/3 c. honey
  • 1 c. vanilla Greek yogurt
  • 2 eggs, beaten
  • 1 tsp. vanilla
  • 3 Tbsp. orange zest
  • 1/2 c. extra virgin olive oil
  • 1/2 c. orange juice
  • extra Manitoba Harvest Hemp Hearts for garnish
  • thin sliced orange segments for garnish (optional)



  1. Preheat the oven to 350F and line a muffin tin with paper liners.
  2. In a large bowl, combine the flours, hemp hearts, baking powder and baking soda. Whisk until combined.
  3. In a medium bowl, combine the remaining ingredients and mix together until smooth. Pour into the dry ingredients and mix with a whisk and/or rubber spatula until fully combined (don’t over-mix the batter).
  4. Divide the batter evenly among the muffin tins.  Sprinkle each muffin with the extra hemp hearts and a thin slice of quartered orange segment if desired, and bake until the edges are golden brown and a toothpick inserted into the centre comes out clean, 20-25 minutes.   Remove from the oven and cool before serving.


Double Hemp Green Smoothies

Double Hemp Green Smoothie

Serves 4


  • 2 large frozen bananas
  • 2 c. chopped fresh pineapple
  • 6 ice cubes
  • 1 c. plain unsweetened almond milk
  • 3 c. lightly packed spinach leaves
  • ¼ c. Manitoba Harvest Hemp Hearts, plus extra for sprinkling on top
  • ½ c. pineapple or mango juice
  • 2 scoops vanilla protein powder
  • ½ ripe avocado


  1. Place all of the ingredients in a blender and blend until smooth.
  2. Pour into 4 glasses and sprinkle the additional hemp seeds before serving.


Egg and avocado toast with hemp hearts on white plate

My FAVOURITE Egg & Avocado Toast!

You can sprinkle Hemp Hearts on so many things, and avocado toast is one of my favourites!  This one is complete with avocado, tomatoes and a poached egg and a little sprinkle of Hemp Hearts to give it that extra nutrition boost!  This makes a great breakfast but it can also double as a healthy lunch or a quick dinner.

Serves 1


  • 1 slice of whole grain bread, toasted
  • 1/4 large ripe avocado, sliced
  • squeeze of lime juice
  • 2 slices tomato
  • 1 poached egg
  • sea salt and pepper
  • 2 tsp. Manitoba Harvest Hemp Hearts


  1. Place the sliced avocado on the toast, squeeze the lime juice on the avocado (just a bit), and top with the tomato slices.
  2. Top with the poached egg and season with the salt and pepper to taste.  Sprinkle the Hemp Hearts on top and eat!



Roasted carrots with hemp hearts

Roasted Carrots with Hemp Hearts

These carrots are a healthy and super simple side dish that you can serve all year long!

Makes 4 side dish servings



  • 2 large bunches of carrots, cut in half length-ways if large
  • 2 Tbsp. olive oil
  • sea salt and pepper to taste
  • 2 Tbsp. Manitoba Harvest Hemp Hearts
  • 1 Tbsp. chopped fresh parsley


  1. Preheat the oven to 425F and line a baking sheet with parchment paper.
  2. Place the carrots on the paper, drizzle them with the olive oil, sprinkle with the sea salt and pepper and roast until they are golden brown and caramelized, for approximately 45 minutes.
  3. Remove the carrots from the oven, sprinkle with the Hemp Hearts and parsley and serve!



10 Ways to Use Hemp Hearts

TO ENTER THE GIVEAWAY…just comment in the section below on your favourite way to use Hemp Hearts!  The winner will be drawn and announced here on Friday December 8th. The following will be given away to one lucky winner:

Retail value = $85

CONGRATULATIONS EMILY SIMPSON FOR WINNING THIS PRIZE!!! And thank you every one who entered and gave all of your suggestions below I LOVED them!  You’re all brilliant!

Thank you Manitoba Harvest for sponsoring this post.  All opinions are my own and are not reflective of the opinions of Manitoba Harvest!

Hemp hearts giveaway

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299 Comments on “Orange Hemp Muffins & 10 Other Ways to Use Hemp Hearts (plus a giveaway)!”

  1. Lisa Filipetti

    I use hemp hearts in my morning smoothie bowl.

    I scoop hemp hearts, I scoop chia seeds, I scoop ground flax, I scoop protein powder, moringa powder, cinnamon, coconut milk yogurt, almond milk & fruit. Sprinkle with pumpkin seeds.

    Yum, yum.

  2. Maridith Brown

    I love using hemp hearts in my morning oatmeal- an easy way to get some extra protein and it definitely keeps me full all morning long!

  3. Jennifer Hopkin

    I love to use hemp hearts in energy balls with peanut butter and oatmeal, etc. Adds to the flavour and provides awesome benefits!

  4. Cassandra Butler

    I love adding hemp hearts to my smoothies, and sprinkling some on top of my oatmeal in the morning! Gives a little boost to my morning routine ☀️

  5. Emily Simpson

    I love to sprinkle them on muffins, cakes, breads, and smoothie bowls. I am inspired to add them to roasted vegetables!

  6. Cydnee York

    Honestly I put them on anything and everything! Although, my favourite use is probably in smoothies, in yogurt, and on salads!

  7. Kristen Chan

    I literally toss hemp hearts into everything from my yogurt to my smoothies. I love the toppers on my salads too!!

  8. Ainslie Myrah

    I love to add them into my smoothies! They are also a great addition to banana chocolate chip muffins!

  9. Kalle

    So excited to try this muffin recipe. I add them to yogurts and salade, plus any baking I can sneak them into 🙂

  10. Cass Morgan

    I’m pretty sure I’m going to try all these recipes … they look so good! Thanks for those!!

    I’m a big fan of Manitoba Harvest Hemp Hearts … so, lucky winner!! I love them in smoothies and especially on banana slices sautéed in a bit of honey and cinnamon, then over plain greek yogurt and sprinkled in hemp hearts. Such a great snack.

  11. Sarah H

    I’ve only ever tried with yogurt and fruit! But Im excited to try something new! Especially on a salad, I might do that today even!

  12. Christie

    I use them to make a chocolate hemp smoothie – so good, tastes more like dessert than breakfast. Such a great source of protein, I sprinkle them on everything.

  13. Shannon

    I always have a bag of Manitoba Hemp Hearts in my fridge. I’ll add them to smoothies, oatmeal, and roll bliss balls in them. They are pretty versatile and can be used with any meal to up the protein value!

  14. Rhonda

    I love Manitoba Harvest Hemp Hearts, it’s the only brand I use, I like that they are harvested in Canada. I have really stepped up using them in a ton of dishes including my breakfast bowl. My hubby has low iron and I didn’t realize until recently how much iron is in a serving, he is loving using them in his smoothies and breakfast bowls as well.

  15. Annette Bachand

    I love dem Manitoba Harvest Hemp hearts! I use in my smoothies and mix in my yogurt…makes me feel healthier!

  16. Catherine

    I adore hemp hearts in my overnight oatmeal and just discovered your idea for the avocado toast…sweet 😁


    We love hemp products! We sprinkle some on our oats, but the pics you posted in this blog really inspired me to cook more with it!

  18. Melissa

    I like to add them into my smoothies! But now I want to try your muffin recipe, it looks delicious!

  19. Michelle

    I love hemp hearts on any oatmeal bowl or with my yogurt and fruit. An easy add for tones of benefit!

  20. Stephanie

    I love adding hemp hearts to my breakfast smoothies and porridge for an extra boost of omegas and protein!

  21. Krys

    I love adding hemp hearts to my breakfast yogurt, topped with fresh berries, walnuts and hemp hearts!

  22. Joyce Yan

    I love adding them to my overnight oats (if I’m prepared enough to make them), to my oatmeal or to my chia pudding for added texture! Also great with my yogurt, or if I want some addition protein, I’ll throw a small handful into my smoothies!

  23. Katie

    I love using them in my smoothies. Good idea to use as a topper on avocado toast, will have to try that!

  24. Ashley Schultz

    I like to add hemp hearts to my smoothies, and oatmeal and as a topper on salads!!! Muffins, such a great idea!

  25. Kristina Melnyk

    I throw them into overnight oats and smoothies most, or I also blend them into salad dressings to make them creamy!

  26. Jen

    Love using hemp hearts in everything!! I use them as part of the base for my vegan “parmesan”… it’s so good on pasta!! 🙂

  27. Catherine

    I add them to my morning smoothie, and love incorporating them into some of my baking (chocolate zucchini bread, some muffins, etc.).

  28. Angie

    It’s hard to choose a favourite, we use hemp hearts in so many things! Smoothies, salads, oatmeal. I always add them into baking too. So delicious.

  29. Amber

    I put them on my yogurt and in every smoothie. I also add them to my baby’s food. In any kind of “patty/ball/nugget” I make for him. 🙂 🙂

  30. Angela Uncles

    My daughter Lumina has a feeding tube and I prepare a blended diet for her, hemp hearts is one of our staples! I also use them in smoothies and on top of yogurt!

  31. Rita

    I love to use it on sauces. My husband uses it as a yogurt topper. And both of my daughters use it in smoothies. My whole family loves hemp hearts ❤

  32. Shelby

    I love sprinkling them over peanut butter and slice bananas on sourdough toast! Better when my hubby makes the bread… yes he did grow his own sourdough starter from scratch which, at first, I did not appreciate (have you smelled the process before?? Yuck!) but love him for it now. <3

  33. Catherine

    I add them to my morning smoothie, and try to incorporate them into some baking (chocolate zucchini bread, some muffins).

  34. Rosalia

    I just started using thsee hemp hearts and love them on anything especially on yogurt!! Can’t wait to try the muffins 🙂

  35. Caitlin

    I love adding them to yogurt with sliced bananas and cinnamon. Perfect protein addition! I also love sprinkling them on top of roasted veg to add a bit of a nutty crunch and flavour.

  36. Tannis

    I have not tried them yet & think this will be a great opportunity to experiment with various menu items!

  37. Holly

    I love adding hemp hearts to my overnight oats! I also made the gingerbread balls yesterday and they were a great hit at work today! 🙂

  38. Vanessa sorga

    My daughter is a very difficult eater so i sneak hemp hearts into anything I can. Muffins, cookies & energy balls seem to be the easiest way to get them in there!!

  39. Celene

    Smoothie Bowls! But I also used them in your Double Chocolate Olive Oil Cake. It was a great way to hide some extra nutrition into a decadent dessert!

  40. Alison Braidwood

    I subscribe to Oatbox (subscription oatmeal/cereal) and usually sprinkle my hemp hearts onto my morning granola. Currently Wild Wildblueberry and Coconut.

  41. Meagan Kugler

    Love these heart hemps in smoothies such as blueberry/ spinach/ nut butter/ almond milk combo, and cocoa powder/ nut butter: almond milk combo. AS well as on top of summer salads and in Homemade granola bars. Amazing products! We love the extra energy they pack.

  42. Amy T

    I’ve never used hemp hearts before, but they sound like they would be great on my morning oatmeal!

  43. Maddison Canuel

    I absolutely love using Hemp Hearts in my salads for an extra crunch and in my yogurt mixed with nuts, raisins and sometimes cottage cheese!

  44. Lisa

    I have never used hemp hearts (I know, I know) but those muffins look delicious and I would love to make them.

  45. Darcy

    I found a really good recipe on your blog that calls for hemp hearts, if I win I will try and make your energy balls 🙂

  46. Stephanie

    I enjoy adding them to so many everyday foods, but smoothies have to be my favourite for the added little crunch. I keep them in the freezer for added freshness! Excited to try this recipe.

  47. Samantha

    Smoothies and yogurt bowls all the way! I love this muffin recipe and can’t wait to try it this month!

  48. Bobby

    I add them to all my muffin recipes and for smoothies too, but I love the idea of putting them in granola! Yum 😋 thanks for the inspiration!

  49. Chantelle

    I love putting hemp hearts on my Greek yogurt along side strawberries/blueberries. I also add them to smoothies and salads. The orange muffins sound delicious, can’t wait to try them!

  50. Amber

    I love them in my overnight oat, and in my smoothies. Orange muffins just in oven. Thanks for the inspiration!!

  51. Melaine

    I add them to almost everything but it being winter it’s usually on my morning oats. Love them ❤

  52. Cara

    I usually put them in a smoothie or in a salad with other nuts, goat cheese or feta, spinach and apple. Yum!

  53. Reilley

    I love to use them in smoothies and on yogurt. My son likes to eat them by the spoonful if I let him. This morning I added a bit to my healthy “pancakes”.

  54. Julia

    I put them in smoothies every day! But my favourite way is on top of a “yogisha soup” perfect for winter days.

  55. Jessica McCall

    I love adding hemp hearts yo smoothies, pancakes & muffins! Thanks for the awesome recipe and give away!

  56. Nadia Ruscitti

    I have too many favourite ways to use them to pick just one! I really enjoy them sprinkled on top of my yogurt 🙂

  57. Makenzie Brais

    I add it to my smoothies in the morning but I will definitely be trying the recipes you shared! So yummy!

  58. Wendy

    I heart heart heart them on top of my avocado and egg toast in the morning! And i love hiding them in my son’s smoothie… haha

  59. Lauren Ellis

    I used to use hemp hearts on everything but stopped for some strange reason but they are soo good for you! I would put them on almost everything. I need to start using them again!! YUM!

  60. Patricia Bossio

    Love using Hemp Hearts in pretty much everything, I have 3 picky eaters at home so it’s nice to find an ingredient I can hide and know they are getting the nutrients they need – thank you for the great recipes, I will definitely be making these this week!!

  61. Jessie

    I put hemp hearts on everything – smoothies or oatmeal in the morning, on toast with peanut butter or a salad topper at lunch, in a stir fry for a crunchy chicken coating for dinner and everything in between!

  62. Susan

    I love putting hemp hearts in my oatmeal every morning, with lots of cinnamon and of course chia seeds!

  63. Krystal van den Heuvel

    My favourite way is to add them to yogurt and fruit! But I can’t wait to try this muffin recipe now! Thanks for sharing.

  64. Stacey Lahay

    I love adding them to oatmeal! Could you use regular vanilla yogurt in the muffins instead of the greek yogurt? Want to try these tonight but only have regular!

  65. Mel

    I love hemp hearts! They are always on the top of my Costco shopping list. I use them mostly for smoothies, energy balls, chickpea mini muffins and your Double Chocolate Zucchini Loaf!

  66. Sally Oberfield

    I love to add them to my smoothie every morning, but I will definitely be trying that muffin recipe! The orange zest add looks amazing!

  67. Kasey Curtis

    I have never used Hemp Hearts, but I have a lot of great things about them! I would most definitely use them in smoothies, yogurt and on salads!

  68. kristen visser

    Actually I have never used hemp heart before but my mother in law swears by them ! I would love to win this prize pack for her since she eats it on a regular

  69. Steff Bentham

    Like the Franks sauce commercial “I put that $hi% on everything”. Smoothies, Buddha Bowls, oatmeal, chia puddings the list goes on!

  70. Laura

    I absolutely LOVE using hemp hearts in smoothies, granola bowls, and muffins. They’re pretty easy to sneak into all sorts of goodies!

  71. Sandra

    I like to use hemp hearts in place of traditional bread crumbs, and as topping on chili and mac n’ cheese.

  72. Tracie Howson

    I love to use Manitoba Hemp hearts in my overnight oats with mango and greek yogurt and almond milk!!💜💜. So yummy

  73. Meagan Overwater

    I use hemp hearts in my horses grain. He is a sport performance horse as well! The benefits come through for him as an athlete just as it does for us!

    I add it to my own smoothies to keep up with my nutrition as well 😉

  74. Jenn

    I have one little that will not eat any sort of meat protein, and it’s so frustrating. I worry so much about how much nutrition, good fat and protein her little body is actually getting. We always have yogurt ‘sundaes’ with hemp hearts stirred in with crunchy granola and berries on top, and I add hemp hearts to steel cut oats as well. I’m really looking forward to trying this recipe. 🙂

  75. Carmen juba

    I love putting it on my salads and on yogurt parfiats and in smoothies for extra protein! I would love to win this supply and try out some new recipes! Especially these muffins!

  76. Kim Shukla

    Where do I use hemp hearts? On everything!
    Great in oatmeal
    Awesome on any type of salad
    Great in smoothies
    A favorite in my chocolate hemp protein powder, almond/coconut milk, hemp heart smooothie
    Fabulous yogurt topper

  77. Lindsay Oliver

    I add them to my yogurt & granola and salads every day. They are my go to staple item in the cupboard!

  78. Michelle

    I love Manitoba Harvest Hemp Hearts! I use them in baking muffins and loafs(loaves??) and smoothies!!!

  79. Brittany

    Definitely use them the most in smoothies and topped on yogurt. The kiddos like them too, always a bonus!

  80. susie

    I’m always putting hemp hearts in my smoothies and in my cereal. I love the texture plus it adds a nice nutty flavor!

  81. Madeleine Turvey

    I loveeee hemp hearts on my yogurt with fresh berries and a bit of maple syrup! So delicious ! Xo

  82. Kelly Delaronde

    I mix them with chia seeds, then sprinkle on yogurt with pomegranate seeds & pistachios. Sweet, savoury & healthy!!

  83. Danielle

    Love using My Manitoba Harvest Hemp Hearts in my Protein Balls, in my breakfast bowl and anywhere I can! Manitoba proud!

  84. Richelle

    I put hemp hearts on almost everything, but my favourite way to eat them lately is sprinkled on my oatmeal in the mornings 🙂

  85. Kimberly

    I add them to oatmeal mostly but I just bought some more to try this muffin recipe with my 3-year old!

  86. Kate

    Everything! But topping off a delicious smoothie-bowl in the morning or overnight oats with hemp hearts just gives it that extra hint of creamy, nutty added oomph!

  87. Holly

    I love the plain ones sprinkled on oatmeal or in those Gingerbread energy balls that you posted! So good!

  88. Jessie

    I add them to a smoothie with spinach, peanut butter, banana, chocolate protein powder, chocolate almond milk, ice, hemp hearts, spinach… can’t go wrong with chocolate 🙂

  89. Jen

    Toast with coconut oil, whipped peanut butter and hemp hearts sprinkled on top. I craved this for both of my pregnancies and now my 2 sons love it too!

  90. Daron

    Just made the muffins with my four-year-old Charlie boy, and they were great! I only had regular plain yogurt on hand, so the batter was probably a bit more wet than if I had used greek. But they still came out amazing. Perfect for breakfast, or an afternoon snack. We’ll for sure be making these again, Thanks Tori!

  91. Kelly

    I was honestly just looking at these at the grocery store and thinking to myself, how could I incorporate this into our life! Thanks for the great tips. I’m going to try making those muffins this week!

  92. Nelly Pascoal

    Hi Tory,

    I made the Orange Hem Muffins this weekend. OMG! So delish! I had the muffin for breakfast this morning with my cup of coffee. Thank you. Can’t wait for the cookbook to come out. Love all your recipes.

    Have a wonderful day.


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