Hemp Hearts Keto “Oatmeal”

The weather has turned here in Ontario, and Fall is officially here! Not only does this mean that my wardrobe has changed, but so has my food. Anyone else crave cozy warm meals just like a cozy warm sweater? Hearty casseroles and warm creamy soups are on my meal plan this week, and so is another big meal change…

For the last few months, since switching to a ketogenic diet, I’ve been having a smoothie for lunch. This was an easy way to ensure I was fueling my body properly, plus it was easier on my digestive system to adjust to keto, since I don’t have a gall bladder (You can read more about that here). But now it’s cold out, and I don’t really want to be downing a cold smoothie every day. Some days I’m sure I’ll still have one, because it was delicious, and other days there will be leftovers to enjoy, or maybe I’ll make an omelette, but I need something else that easy and hearty and perfectly keto!

Enter Hemp Hearts!

This is not a sponsored post, though I wish it was! I just have come to love them so much, I had to share them with you. Even if you aren’t eating a ketogenic diet, they are amazing for you: they contain 10 grams of plant-based protein and 12 grams of omega-3 and omega-6 per 30-gram serving (sourced from the Manitoba Harvest website). And they taste AMAZING! The texture is a little seedy (in a good way), and they taste a little nutty. I cannot wait to try using them in different ways. But so far, I’m obsessed with hemp heart “oatmeal”. Maybe it would be better to call it porridge, or just hot cereal, though you can easily make them overnight in the fridge too, but I like them warm and creamy so here is my new fav recipe:


3/4 c unsweetened original almond milk

1/2 c hemp hearts

1 tbsp chia seeds

5 drops liquid stevia

pinch of cinnamon

1/4 c almond flour


In a small sauce pan, mix all ingredients except the almond flour, until combined. Heat over medium heat until it lightly boils. Continue to cook over medium heat for 2-3 minutes. Remove from heat and stir in the almond flour, this will help it thicken a little more. Let cool for a few minutes.

Enjoy this yummy warm and hearty meal on its own, or top with your favourite toppings. Some great ideas are shredded cocunut, nuts, or berries! This is a perfect breakfast on a cold day, but since I’m on a good run with my bacon and veggies for breakfast, this is going to be my lunch most days. You can easily adjust this for your own dietary needs, using regular milk or coconut milk, adding more or less sweetner depending on your preference, and even adding different flavours to it while it cooks, maybe a little cocoa powder or a scoop or pumpkin pie filing! And I’m sure this would work as an overnight oat recipe too, just mix it all up and store in the fridge and grab it on your way out the door, eating it cold or heating it up once you’ve reached work. And feel free to adjust the ratios of the liquid and almond flour, I like mine thick so I went with a little less liquid than most of the recipes I read.

I can’t wait to start using these hemp hearts in baking and making muffins and crackers and granola too!

Do you have a fav recipe using hemp hearts? I’d love to know how you use them to add some healthy plant based protein and healthy fats to your diet.




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