Breakfast Muffins with Hemp Flour: Recipe

Breakfast muffins solve the problem of mornings when there is no time to sit at the table. Baked in the evening, cooled overnight, in the morning you just need to grab them from the counter. Hemp flour transforms them from a snack into a meal, as it brings two and a half times more protein and many times more fiber than wheat flour. However, there is a catch that recipes do not mention: under the name “hemp flour,” two different products with completely different compositions are sold, and this affects how much liquid the batter will absorb. Below you will find proportions for 12 pieces, a mixing method that won’t turn them into gum, and variations for sweet and savory. Baking takes just over twenty minutes, and preparing the batter another ten.

KEY INFORMATION
• Hemp press cake flour contains 31.6% protein and 43.8% fiber compared to 12.5% and 1.5% in wheat flour (Capcanari et al., Foods, 2023).
• Wheat flour had 24.8% wet gluten in the same study, while hemp is not a gluten grain.
• Whole ground seed flour is a different product: about 25% protein and 29% fat (Rusu et al., Plants, 2021).
• Frozen muffins can be stored in the freezer for up to a month.

What does hemp flour provide in muffins?

Protein and fiber, in amounts incomparable to wheat flour. Capcanari and colleagues compared both flours using the same method and measured 31.62% protein, 43.76% dietary fiber, and 8.19% fat in the dry mass of hemp press cake flour. Wheat flour yielded 12.45% protein, 1.51% fiber, and 1.04% fat in the same study.

Here comes the distinction that determines the baking outcome. Press cake is the residue left after oil extraction, so it is defatted and very absorbent. The second product sold as hemp flour is simply ground whole seeds with oil inside. Rusu and colleagues measured in such flour of the Dacia Secuieni variety 25.19% protein, 29.27% fat, and 26.10% crude fiber, compared to 13.04%, 0.26%, and 0.61% for wheat flour type 550.

The practical difference: the version from the press cake will absorb more milk and yield a denser crumb, while the version from whole seeds will bring its own fat and be moister. Check the composition on the package before measuring the liquid.

Source: own elaboration based on Capcanari et al., Foods, 2023, table 3.

Are muffins with hemp flour gluten-free?

Yes, as long as the second flour and baking powder are also gluten-free. Capcanari and colleagues measured wet gluten in wheat flour and found 24.80%. For hemp press cake flour, they did not test this parameter at all, as hemp is not a gluten grain and there is nothing to measure.

This leads to a baking consequence that is easy to overlook. Without gluten, the batter will not build a network to trap gas, so the muffins rise solely due to baking powder and baking soda. Therefore, such batter should not be set aside for later: the reaction begins the moment the wet ingredients are combined with the dry.

There is an explanation circulating that excessive mixing “activates rice gluten.” There is no gluten in rice flour, so there is nothing to activate. Hard gluten-free baked goods come from something else: long mixing knocks air bubbles out of the batter and excessively hydrates the starch, and defatted hemp flour additionally absorbs liquid. Hence the limit of a dozen strokes with a spatula, which applies regardless of which hemp flour you buy.

How much protein and fiber is in one muffin?

About three grams of protein and two to three grams of fiber, with approximately 160 kcal. This is a calculation based on the ingredients of the recipe, not a measurement of the finished baked good, so treat it as an order of magnitude.

The calculation looks like this: 60 g of hemp press cake flour contributes about 19 g of protein and 26 g of fiber, 120 g of rice flour adds about 7 g of protein, and two eggs contribute another 12 g. Divided into twelve pieces, it comes out to about 3 g of protein per muffin. If you buy flour from whole ground seeds, the numbers will be lower, as it contains about 25% protein and 26% fiber.

Is this enough for a filling breakfast? Leidy and colleagues compared three breakfast variants in twenty overweight girls around nineteen years old: no breakfast, a 350 kcal breakfast with 13 g of protein, and the same with 35 g of protein. The high-protein version provided greater satiety throughout the day, reduced ghrelin, and limited evening snacking on fatty snacks, although total daily energy intake did not change. Two muffins are still not those 35 g, so add yogurt or an egg to them.

We noticed in tests that muffins with hemp flour need two to three minutes longer baking time than the same recipe with wheat flour. Defatted flour holds moisture more tightly and releases it more slowly. If after twenty minutes the toothpick comes out wet, add three minutes and check one muffin again, as ovens heat unevenly.

What do you need for 12 muffins?

Proportions for a standard pan for twelve pieces. The entire list is gluten-free, but check the baking powder on the package, as it may be mixed with wheat starch.

120 g gluten-free rice flour or buckwheat flour
60 g hemp flour
2 teaspoons gluten-free baking powder
half a teaspoon of baking soda
one teaspoon of ground cinnamon and a pinch of salt
2 large eggs
120 ml plant milk, oat or almond
80 ml melted unrefined coconut oil
3 tablespoons honey or maple syrup
150 g filling: blueberries, raspberries, banana pieces, or grated carrot with raisins
optional: a teaspoon of shelled hemp seeds for sprinkling on top

Measure the baking powder and baking soda with a flat measuring spoon. A heaping teaspoon can add even half a portion more and leave a soapy aftertaste in the batter, which neither cinnamon nor fruit can mask. If the honey is crystallized, warm it briefly in a water bath; otherwise, it will not distribute evenly.

With press cake flour, prepare an additional 20-30 ml of milk. Defatted flour absorbs more and the batter can turn out too thick to spoon.

How to bake muffins with hemp flour step by step?

Ten minutes of preparation and 20-22 minutes of baking. Baked in the evening, they will last for three or four consecutive mornings.

Preheat the oven to 180 degrees Celsius in top-bottom mode, without convection. Line the pan with paper liners, as they make it easier to take the muffins with you and keep your hands clean.
In a large bowl, combine rice flour, hemp flour, baking powder, baking soda, cinnamon, and salt. Rub the lumps of hemp flour with your fingers and mix everything with a whisk until uniform in color.
In a second bowl, whisk the eggs with plant milk, melted coconut oil, and honey. Let the oil cool to room temperature before adding the eggs, as hot oil will curdle them.
Pour the wet ingredients into the dry and mix with a spatula for no more than a dozen strokes, until the dry streaks of flour disappear. Small lumps in the batter are normal and should remain.
Fold in the filling with two or three strokes of the spatula. Spoon the batter into the liners, filling each to three-quarters full. You can sprinkle the top with hemp seeds.
Bake for 20-22 minutes until golden. Do not open the oven before the eighteenth minute. A toothpick inserted in the center should come out dry, and if it comes out with batter, add three more minutes.
Cool the muffins on a rack for ten minutes before removing them from the pan. Store completely cool in an airtight container for up to three days or freeze for up to a month.

How to modify the recipe for a different flavor?

The base is neutral, so it accommodates both sweet and savory versions. Below are a few variations we tested in the kitchen, along with the adjustments in proportions each requires.

The banana-chocolate version requires two mashed bananas and two tablespoons of raw cocoa, reducing the milk by 30 ml. Bananas sweeten the batter on their own, so you can skip the honey. A close variation is described in the recipe for chocolate muffins with hemp flour.

The carrot version is based on 150 g of grated carrot and a handful of raisins instead of berries. Carrot moistens the crumb and sweetens it without sugar, and with cinnamon, it gives a bake suitable for autumn. If you prefer a pan version instead of the oven, check out banana pancakes with hemp flour.

The savory version omits honey and cinnamon. Instead, it includes 50 g of grated sheep or goat cheese, a handful of sun-dried tomatoes, and a tablespoon of chopped parsley, and the top is sprinkled with hemp seeds and sesame. Such muffins replace sandwiches. If you are looking for another gluten-free breakfast with the same flour, check out hemp flour pancakes.

Frequently Asked Questions

Why are muffins with hemp flour greenish?

The color comes from chlorophyll and other pigments present in hemp seeds. After baking at 180 degrees, the shade fades and the baked goods turn golden-green. This is a natural phenomenon, similar to the greenish color of pistachios or matcha tea in batter, and does not affect safety.

How much protein do muffins with hemp flour have?

About three grams per piece, counting the ingredients of the recipe. The flour itself contributes the most, as the version from the press cake has 31.6% protein compared to 12.5% in wheat flour (Capcanari et al., 2023). The rest comes from eggs and rice flour, and the exact value depends on which hemp flour you buy.

Can muffins with hemp flour be frozen?

Yes, freeze completely cooled muffins in airtight bags for up to a month. Thaw at room temperature for an hour or two or heat for 30-45 seconds in the microwave. Gluten-free baked goods may be slightly more crumbly after thawing than fresh, so reheating helps.

What can replace rice flour in this recipe?

Buckwheat flour with a distinct nutty flavor, gluten-free oat flour with a milder profile, or a ready-made gluten-free blend. The ratio remains the same: 120 g of substitute and 60 g of hemp flour. Buckwheat changes the flavor the most, so for the first attempt, it is safer to use half and half with rice flour.

How to check if the muffins are baked?

Insert a toothpick into the center of one muffin. A dry toothpick or dry crumbs indicate the end of baking, while wet batter on the stick means adding three to five minutes. Muffins with hemp flour bake slightly longer than wheat ones because the defatted flour releases moisture more slowly.

We do not carry hemp flour or hemp seeds in the store, so for the raw material, reach out to a health food store. In the hemp food category, you will find hemp teas that pair well with these muffins as a morning brew.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-06-02 · Updated: 2026-08-16