Homemade hemp milk – a recipe with hemp seeds in 5 minutes

Hemp milk is quicker to make than almond milk and doesn’t require soaking overnight. Three tablespoons of hulled hemp seeds, 500 ml of water, and a blender — that’s all you need. The result: creamy, slightly nutty plant-based milk that is lactose-free, gluten-free, and has a natural profile of omega-3 and omega-6 fatty acids. No stabilizers, emulsifiers, or added sugar unless you want it. In this recipe, I will guide you through 6 steps, suggest how to adjust the consistency and taste, and explain how homemade hemp milk differs from store-bought.

KEY INFORMATION
• Recipe: 3 tablespoons of hulled hemp seeds + 500 ml of water + 60 seconds in the blender = 500 ml of hemp milk.
• Hemp seeds do not require soaking before blending — unlike almonds and cashews.
• Homemade hemp milk stays fresh for 3–5 days in the refrigerator in an airtight glass bottle.
• Nutritional values for a 200 ml serving: approx. 70–80 kcal, 4 g of protein, 5 g of fat (omega PUFA), according to USDA FoodData Central.

Why is it worth making hemp milk at home?

Store-bought hemp milk typically contains only 2–5% hemp seeds in its composition — the rest is water, sunflower oil, starch or rice, emulsifiers, and stabilizers. The effect: minimal hemp flavor and minimal nutritional values from hemp. Homemade milk made from 3 tablespoons of seeds in 500 ml is about 9% seed content — several times more than store-bought. The taste is distinctly nutty, the creaminess is natural, and the composition consists of literally 2 ingredients.

Hulled hemp seeds contain 31.56 g of protein and 48.8 g of fat per 100 g according to USDA FoodData Central. When diluted, the beneficial omega-6:omega-3 ratio of 3:1 remains — this distinguishes hemp milk from almond milk (with a ratio of omega 40:1 dominated by sunflower oil). People with allergies to nuts, soy, and lactose can safely consume hemp seed milk.

Ingredients and equipment – what do you need?

Ingredients (for 500 ml of milk):

• 3 tablespoons of hulled hemp seeds (approx. 45 g)
• 500 ml of cold, filtered water
• Optional: a pinch of sea salt, 1 teaspoon of honey or maple syrup, a quarter teaspoon of vanilla extract, a pinch of cinnamon

Equipment:

• High-speed blender (min. 600W) — the stronger, the smoother the milk
• Fine sieve, cheesecloth, or nut milk bag — for optional straining
• Glass bottle or jar with a tight lid for storage

Safety: Only use hulled hemp seeds from a certified source. Do not use CBD flower or hemp buds for the milk — they are intended for other uses and are not suitable for blending as food.

Step-by-step recipe

Step 1. Measure the seeds. Measure 3 tablespoons (approx. 45 g) of hulled hemp seeds. You don’t need to soak them — this is one of the biggest conveniences of hemp milk vs almond milk. Dry seeds go straight into the blender.

Step 2. Blend with water. Add the seeds to the blender. Add 500 ml of cold, filtered water. Blend on high speed for 60–90 seconds. The milk should become whitish, creamy, and homogeneous. If the blender is weak, blend for 2 minutes.

Step 3. Optional straining. Pour the milk through a fine sieve lined with cheesecloth or through a special nut milk bag over a bowl or pitcher. Gently squeeze the cheesecloth or bag to extract the remaining milk. The residue (hemp pulp) can be added to oatmeal or muffins — don’t throw it away.

Step 4. Season to taste. Basic hemp milk has a slightly nutty, neutral taste. Optional enhancements: a pinch of salt (enhances flavor and makes the milk taste less 'herbaceous'), a teaspoon of honey or maple syrup, a quarter teaspoon of vanilla. Whisk or briefly pulse in the blender.

Step 5. Pour and chill. Pour into a clean glass bottle or jar with a tight lid. Chill in the refrigerator for at least 1 hour before serving. Cold hemp milk tastes better than lukewarm — the temperature sharpens the nutty aroma.

Step 6. Shake before serving. Homemade hemp milk separates in the refrigerator after a few hours — fat and water naturally separate. This is normal and does not indicate spoilage. Shake the bottle or stir with a spoon before each use.

We noticed in tests that the ratio of seeds to water significantly affects the character of the milk. A ratio of 3 tablespoons to 500 ml yields light milk for oatmeal and smoothies. Doubling the seeds (6 tablespoons to 500 ml) produces a thick 'creamer' — perfect for coffee, grains, and cream soups. It's worth experimenting with proportions and keeping two versions in the fridge: a thinner one for drinks and a thicker one for cooking.

How to use homemade hemp milk?

Homemade hemp milk does not froth for lattes, but it works great as a base for cold brew, an addition to overnight oats, a smoothie ingredient, and a liquid for cooking grains and creamy soups. Hemp pulp (the residue after straining) is a bonus — a creamy paste that you can add to oatmeal or muffins. Don't throw it away.

Hemp milk pairs well with other hemp ingredients: use it as a base for oatmeal with hemp seeds or a smoothie with hemp protein. More about the whole ecosystem: complete guide to hemp in the kitchen.

Frequently Asked Questions

How long does hemp milk stay fresh?

Homemade hemp milk in a sealed glass bottle in the refrigerator stays fresh for 3–5 days. Without preservatives, it spoils faster than store-bought. Signs of spoilage: sour smell, color change, mold. Make small batches (500 ml) and use fresh — that's 2–3 days for one person.

Does hemp milk need to be strained?

No — optional. Unstrained milk has more fiber from the seeds and a slightly grainy texture. Strained through cheesecloth or a nut milk bag is smoother. Both versions have comparable nutritional values, except for fiber. For smoothies, use unstrained; for coffee or tea — strained.

How many calories does hemp milk have?

A 200 ml serving of homemade hemp milk (3 tablespoons of seeds per 500 ml) provides about 70–80 kcal, 4 g of protein, and 5 g of fat. This is more than store-bought almond milk (~30 kcal/200 ml), but homemade milk contains many more seeds than store-bought versions — and with a favorable omega-6:omega-3 ratio of 3:1.

Is hemp milk suitable for cooking?

Yes — for oatmeal, creamy soups, sauces, and as a smoothie base. It does not froth for lattes. In cooking, the nutty hemp flavor pairs well with grains, pumpkin, and mushrooms. It can also be used as a liquid base for pancake batter instead of cow's milk — baked goods come out subtly nutty.

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