Banana bread with hemp flour – wheat-free banana bread

Banana bread is one of the few baked goods where substituting wheat flour for hemp flour really works without complicated tricks. The banana provides moisture and natural sweetness, while the hemp flour adds a nutty aroma and a significantly better nutritional profile – 30% protein and 28% fiber instead of 10% and 3% in wheat flour. The result is a dense, moist loaf with a distinct chocolate-banana note. I will show you how to balance the flour ratios and why cooling time is just as important as baking time.

KEY INFORMATION
• Hemp flour contains about 30% protein and 28% fiber – significantly more than wheat flour (10% protein, 3% fiber) (Mattila et al., Journal of Food Composition and Analysis, 2018).
• Hemp flour is naturally gluten-free with a GI below 35 (Siano et al., Food Chemistry, 2019).
• Optimal ratio in banana bread: 50–55% hemp flour and 45–50% rice or buckwheat flour.
• One serving (about 70 g): approximately 195 kcal, 6 g protein, 7 g fat, 27 g carbohydrates.

Why do banana and hemp flour go well together?

Hemp flour has a unique characteristic that is a challenge in most baked goods but an advantage in banana bread: very high moisture absorption. Dietary fiber (28 g/100 g of flour) absorbs water like a sponge, which often results in dry cakes when using hemp flour. A ripe banana solves this problem – it contains about 74% water and natural pectins that moisturize the dough while also acting as a gluten substitute (Mattila et al., Journal of Food Composition and Analysis, 2018).

Taste is the second argument. Hemp flour has a nutty, slightly earthy aroma – the same profile that appears in good peanut butter. Banana bread with peanut butter is a classic precisely because of this combination of nuttiness with the sweetness of banana. Hemp flour plays the same role and enhances the aroma of the baked good instead of competing with it. Cinnamon and vanilla in the recipe complete the profile and soften any potential earthy notes.

Nutritional values – what does one serving provide?

One slice of bread (about 70 g, from a loaf cut into 10–12 slices) provides about 190–200 kcal, 5–6 g protein, 7 g fat, and 27 g carbohydrates, including 3.5 g fiber. The fiber from hemp flour (28 g/100 g, USDA FoodData Central, 2023) slows down the absorption of sugars from the banana, stabilizing blood glucose levels after eating. In comparison, classic wheat banana bread of the same weight provides about 210 kcal but only 2 g protein and 1 g fiber.

Ingredients – what do you need?

• 3 very ripe bananas (about 300 g of peeled mass – the darker the spots on the skin, the better)
• 100 g hemp flour
• 80 g rice or buckwheat flour
• 2 medium-sized eggs
• 60 ml melted coconut oil or rapeseed oil
• 3 tablespoons of honey or maple syrup
• 1 teaspoon of baking powder
• half a teaspoon of baking soda
• half a teaspoon of cinnamon
• 1 teaspoon of vanilla extract
• a pinch of salt
• optional: 50 g of chopped walnuts or 2 tablespoons of hemp seeds for topping

How to prepare banana bread with hemp flour – step by step?

Preheat the oven to 175°C before starting. Active preparation time is about 15 minutes, baking 55–65 minutes.

Step 1. Prepare the baking pan. Line a loaf pan (23×12 cm) with parchment paper, leaving excess hanging over the sides – this makes it easier to remove. A smaller loaf pan will yield a taller, denser loaf. A larger one will produce a flatter, quicker-baking loaf.

Step 2. Mash the bananas. Peel 3 very ripe bananas and mash them with a fork in a large bowl. The softer and darker they are, the sweeter the aroma. A few banana lumps in the mixture are a plus – they add texture to the finished bread. If the bananas are under ripe, increase the honey by a tablespoon.

Step 3. Add the wet ingredients. Into the banana mixture, crack the eggs, pour in the oil, honey, and vanilla extract. Mix with a whisk or fork until combined. The mixture should be uniform, light brown, with an intense banana scent.

Step 4. Mix the dry ingredients. In a separate bowl, combine the hemp flour, rice flour, baking powder, baking soda, cinnamon, and salt. Mix thoroughly – the baking soda must be evenly distributed.

Step 5. Combine and pour into the pan. Pour the wet mixture into the dry ingredients. Mix with a spatula until the dry lumps disappear – 10–15 strokes should be enough. Do not overmix. Pour into the pan, leveling the surface. Optionally, sprinkle the top with hemp seeds or banana slices.

Step 6. Bake, check, and cool. Bake at 175°C for 55–65 minutes. After 55 minutes, check with a toothpick – if it comes out dry or with dry crumbs, it’s ready. If wet, continue baking. Remove, cool for 15 minutes in the pan, then transfer to a wire rack. Cut only after completely cooled.

Tips and variations

Banana bread with hemp flour is flexible in terms of modifications. Here are a few tried-and-true variations:

We noticed in tests that bread baked in a silicone loaf pan comes out moister than in a metal one. Silicone conducts heat more slowly, so the center of the loaf does not dry out before the top sets. If you have a choice – use silicone in the colder season, metal in the summer (better circulation).

Chocolate version. Add 2 tablespoons of raw cocoa to the dry ingredients and mix in 50 g of chopped dark chocolate. Cocoa enhances the nuttiness of the hemp flour, while chocolate adds texture. Reduce the honey to 2 tablespoons – banana with cocoa is sweet enough.

Peanut butter version. Add 3 tablespoons of peanut or almond butter to the wet ingredients. It enhances the nuttiness and increases the protein content of the serving by about 1.5 g. Reduce the oil by a tablespoon to balance the fats from the butter.

Egg-free version. Replace each egg with a mixture of 1 tablespoon of ground flaxseed + 3 tablespoons of water. The dough will be denser. Add an extra tablespoon of baking powder – it helps it rise without eggs as a leavening agent. Also, check out our recipe for Banana bread with hemp seeds – similar base, different format.

Frequently Asked Questions

How much hemp flour should be used in banana bread?

The optimal ratio is 50–55% hemp flour and 45–50% rice or buckwheat flour. Hemp flour contains 30% protein and 28% fiber (Mattila et al., 2018) and absorbs moisture strongly – above 60% of the ratio, the dough becomes too dense and bitter.

Why is banana bread with hemp flour dense?

Hemp flour is gluten-free (Siano et al., Food Chemistry, 2019) and does not create the gluten network responsible for the fluffiness of wheat baked goods. The result is always denser – this is a characteristic, not a flaw. Moisture and density together are the hallmark of good banana bread.

How to store banana bread with hemp flour?

In foil or an airtight container at room temperature for up to 3 days. In the refrigerator for up to 7 days. Frozen slices for up to 3 months – thaw in a toaster. Hemp flour retains its nutritional value after freezing (USDA, 2023).

What can replace rice flour?

Buckwheat flour (more pronounced flavor), almond flour (more fat, moister effect), tapioca flour (neutral, adds lightness). Almond flour absorbs less moisture – reduce oil by a tablespoon. Buckwheat flour works well in versions with cocoa or nuts.

Is banana bread with hemp flour gluten-free?

Yes – hemp and rice flour are gluten-free. Hemp flour has a glycemic index below 35 (Siano et al., 2019). If you have celiac disease, check the gluten-free certification of the baking powder – some contain wheat starch.

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: 2026-05-04 · Updated: 2026-05-04