FREE 5-Ingredient Recipe EBook

• Why You Need My Hemp Milk Recipe
• Ingredients & Flavors
• How To Make Hemp Milk
• Storage Notes
• Ways To Use It
• Hemp Milk Recipe (Plain Or Flavored) Recipe card
• Recipe Reviews

I usually buy or make almond milk for my recipes, but some of you have asked me what to use as a nut-free, dairy-free milk option. So, I tried something new and whipped up a hemp milk recipe ! I actually loved it much more than I thought I would, and have since kept making it. It’s easy, creamy, and a nice change of pace from the usual almond or coconut milk. I’ve even got ways to customize your hemp milk with different flavors. Make it with me in just a few minutes!

Why You Need My Hemp Milk Recipe

• Nut free & dairy free – Hemp hearts are technically a nut, but they are not tree nuts, so most people with tree nut allergies can enjoy them. And of course, there’s no dairy here!
• Creamy with a neutral flavor – Almond milk (especially store-bought) can taste a little watery, and coconut milk definitely tastes like coconut. Hemp seed milk tastes earthy and nutty, but to me the flavor is less strong. And it’s much more creamy that the store-bought stuff!
• Easy to make – With just 2 simple ingredients and a blender, you can have fresh, homemade hemp milk in minutes.
• Clean ingredients – Plus, it’s packed with nutrients! You’ve got healthy fats (good ratio of omega-3 to omega-6 fatty acids ), a good boost of complete protein , and no added sugar.
• Customizable flavors – I’ll show you how to make hemp milk plain first, but you can also make chocolate, strawberry, or my fave, vanilla.

Ingredients & Flavors

Here I explain the best ingredients for my hemp milk recipe, what each one does, and substitution options. For measurements, see the recipe card .

Plain Hemp Milk:

You need just 2 ingredients for the basic version:

• Hemp Hearts – These are the sometimes called hemp seeds, but make sure they are shelled (hemp hearts are the seeds inside the shells). You’ll find them at most health food stores or online. I like these organic ones . And if you’re looking for more ways to use them up, try my kale salad or low carb oatmeal !
• Water – I recommend cold filtered water to blend with the hemp hearts for a fresh, clean taste.​

Flavor Add-Ins:

If you like flavored milks, or if you want to cover up the hemp heart flavor more (though I find it mild to begin with), you can experiment with add-ins:

• Vanilla – I like this vanilla extract . You can leave it unsweetened, or add sweetener (see my notes on this below).
• Chocolate – If you’re a fan of chocolate milk , just add cocoa powder! I prefer Dutch-processed like this , because it’s not bitter. Cacao powder also works. I do recommend adding sweetener to this one, and you’ll need more than you’d add for vanilla.
• Strawberry – You can blend in fresh or frozen strawberries, along with sweetener here as well. It’s a bit like my strawberry almond milk recipe , but with hemp milk instead.
• Sweetener – For sweetened hemp milk, I usually use powdered Besti because it dissolves so easily, is natural, and doesn’t leave any aftertaste. You can also use maple syrup (or my sugar free maple syrup ), honey (or my sugar free honey ), or even pitted dates to sweeten yours. Start with just a little bit so that you can adjust to your taste. I don’t recommend granulated sweeteners here, as they’ll make your milk gritty.
• Sea Salt – You don’t have to add this, but a pinch can help balance the flavor.

How To Make Hemp Milk

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Blend the ingredients together. Combine all ingredients in a high-speed blender. You can throw in the add-ins at the same time if you want it flavored, or blend my basic hemp milk recipe first and then adjust the add-ins. Blitz until it’s nice and creamy!
2. Strain to make it smooth. Pour it through a nut milk bag to remove any pulp. I like these organic nut milk bags , so I know nothing extra gets in my milk. You can skip this step if you like, but I highly recommend straining for the best consistency.

MY TOP TIP: Make sure to blend for long enough!

This hemp milk recipe always takes me at least 1 minute of blending at high speed, even in my powerful blender . It may take 2-3 minutes. The milk should be creamy and frothy, with no hemp pieces remaining.

Storage Notes

• Store: Since there are no preservatives in this hemp milk, it won’t last as long as store-bought. I keep it in these glass bottles in the fridge for up to a week (I love them for other liquids, too). The milk does separate when you store it, so just shake the bottle before enjoying it.
• Freeze: Pour it into any freezer-safe container, ideally in portion sizes that you’d use later, and freeze for up to 3 months. Thaw in the fridge overnight.

Ways To Use It

You can use hemp milk in the same ways you’d use regular dairy milk or any plant-based milk. Here’s some inspiration:

• Cereal – Pour it over my homemade granola , your favorite cereal, or even mix it into peanut butter overnight oats .
• Smoothies – It’s perfect in my banana smoothie , spinach smoothie , or if you’re feeling decadent, my chocolate peanut butter smoothie .
• Cookies – Dunk my healthy oatmeal cookies or almond butter cookies into a frosty glass of hemp milk. Mmmm.
• Coffee & Tea – I like this in my coffee or tea when I want something light. You can even make my iced matcha latte with it!
• Baking – My hemp milk recipe is a great substitute for virtually any kind of milk in healthy desserts or other baked goods, like muffins , cakes , pancakes, and more.

Ingredients

Tap underlined ingredients to see the ones I use.

Hemp Milk Base:

• 3/4 cup Hemp hearts ▢
• 4 cups Water ▢

Vanilla Add-Ins:

• 1 tsp Vanilla extract (optional) ▢
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend (optional, to taste) ▢

Chocolate Add-Ins:

• 1/3 cup Dutch processed cocoa powder (optional) ▢
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend (to taste) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Combine all the ingredients in a high-power blender . (Add the vanilla or chocolate add-ins at the same time if you want flavored hemp milk.)
2. Blend for 1-2 minutes , until smooth and creamy.
3. Strain the mep milk through a nut milk bag over a bowl or pitcher to catch any stray hemp pieces.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

Note on nutrition: It’s impossible to calculate the exact nutrition info for homemade hemp milk because the seeds get strained out, and it’s unknown how much of their calories and macros stay in the milk. So, I used hemp milk from the USDA Food Database for the nutrition info shown here.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Hemp Milk Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Hemp Milk Recipe (Plain Or Flavored)

Learn how to make hemp milk yourself in just 5 minutes. My smooth, creamy hemp milk recipe comes in 3 flavors: plain, vanilla, or chocolate!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/hemp-milk/

Ingredients

Hemp Milk Base:

• 3/4 cup Hemp hearts
• 4 cups Water

Vanilla Add-Ins:

• 1 tsp Vanilla extract (optional)
• 2 tbsp Besti Powdered Monk Fruit Allulose Blend (optional, to taste)

Chocolate Add-Ins:

• 1/3 cup Dutch processed cocoa powder (optional)
• 1/3 cup Besti Powdered Monk Fruit Allulose Blend (to taste)

Instructions

1. Combine all the ingredients in a high-power blender . (Add the vanilla or chocolate add-ins at the same time if you want flavored hemp milk.)
2. Blend for 1-2 minutes , until smooth and creamy.
3. Strain the mep milk through a nut milk bag over a bowl or pitcher to catch any stray hemp pieces.

Maya’s Recipe Notes

Serving size: 1 cup

Note on nutrition: It’s impossible to calculate the exact nutrition info for homemade hemp milk because the seeds get strained out, and it’s unknown how much of their calories and macros stay in the milk. So, I used hemp milk from the USDA Food Database for the nutrition info shown here.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)