Fitness Cookies with Hemp Seeds Without Sugar

Fitness cookies with hemp seeds solve the problem known to anyone who has tried to bake something sweet without added sugar: the mixture does not stick, and the taste comes out flat. Dates solve both issues at once, as they create a sticky paste when blended that binds the oats without eggs and without flour. Hulled hemp seeds add a nutty note, crunchiness, and a portion of protein that a classic oatmeal cookie lacks. Below you will find proportions for 14-16 cookies, a step-by-step technique, and measured nutritional values of hemp seeds. We also explain the difference between hemp flour and seeds, as these two products are often confused in recipes, resulting in completely different cookies. A separate section answers the question about THC in seeds.

KEY INFORMATION
• Hulled hemp seeds contain an average of 35.9 g of protein and 46.7 g of fat per 100 g (House et al., 2010).
• Lysine is a limiting amino acid, and PDCAAS is 63-66% (ibid).
• For hemp seeds, the EU limit is 3.0 mg THC/kg, for oil 7.5 mg/kg (Regulation 2023/915).
• One cookie (about 35 g) provides about 130 kcal according to the estimate from the ingredient list.

Why do hemp seeds fit into fitness cookies?

Because they add protein and fat where a classic oatmeal cookie has almost only carbohydrates, and they do not require soaking or roasting. House and colleagues examined 30 commercial hemp samples from Western Canada and reported an average of 35.9 g of protein and 46.7 g of fat per 100 g (House et al., J Agric Food Chem, 2010).

This same study shows why you need to look at what exactly you have in the bag. Whole seeds with hulls have 24.0 g of protein and 30.4 g of fat, while the cake left after oil pressing has the opposite: 40.7 g of protein with 10.2 g of fat. This recipe needs hulled seeds because their fat binds the mixture together with the date paste.

Hemp protein is not complete. Lysine was a limiting amino acid in all tested products, and PDCAAS for hulled seeds was 63-66% with digestibility of 83.5-92.1%. The authors summarize cautiously: hemp protein performs as well or better than some grains, nuts, and legumes. A lot for an addition to a cookie, but too little for a supplement.

How much protein and calories does one cookie have?

One cookie weighs about 35 g and provides about 130 kcal, 3.5 g of protein, 6 g of fat, and 14 g of carbohydrates. This calculation is from the ingredient list of this recipe, not a laboratory measurement, so treat it as an order of magnitude. Two cookies amount to about 260 kcal and about 7 g of protein.

The term “sugar-free” refers to added sugar, not sugar in general. Dates are a concentrated source of simple sugars, and they are responsible for all the sweetness of the portion. In cases of insulin resistance or diabetes, this difference matters, so it is better to discuss it with a dietitian than to assume that the absence of added sugar makes the baked good metabolically neutral.

Oats provide beta-glucan, a soluble fiber with a measured impact on cholesterol. A meta-analysis of 28 randomized studies showed that at least 3 g of oat beta-glucan daily lowers LDL cholesterol by 0.25 mmol/l and total cholesterol by 0.30 mmol/l, with no changes in HDL and triglycerides (Whitehead et al., Am J Clin Nutr, 2014). The authors state directly that internal reports from the company selling oat beta-glucan were also included in the analysis. A portion of cookies provides a fraction of this dose, so this is an argument for oats in the daily diet, not for this specific baked good.

Do hemp seeds in baked goods contain THC?

Hemp seeds are not cannabis in the sense of Polish law, as the definition explicitly excludes them from this concept. However, a trace amount of THC is permissible, which transfers to the seeds from other parts of the plant during harvesting. The EU has established a specific numerical value for it.

The definition of cannabis is found in Article 4 point 37 of the Act of July 29, 2005 on Counteracting Drug Addiction (t.j. Dz.U. 2023 poz. 1939), as amended by the Act of March 24, 2022 (Dz.U. 2022 poz. 763). Since seeds are excluded from it, the threshold of 0.3% of the sum of delta-9-THC and THCA, describing the above-ground parts of the plant, is not a measure applied to seeds.

Seeds have their own contamination limit. Commission Regulation (EU) 2023/915, applicable from May 25, 2023, establishes the highest permissible level of 3.0 mg/kg for hemp seeds and for products made from ground seeds, and 7.5 mg/kg for hemp seed oil. It is calculated as the sum of delta-9-THC and delta-9-THCA expressed as delta-9-THC, with a coefficient of 0.877 for THCA. Since the limit covers both forms together, baking does not change anything here.

How to bake fitness cookies with hemp seeds?

Active work takes about 15 minutes, baking 12-14 minutes at 175°C, and cooling another 10 minutes. It yields 14-16 cookies. Preheat the oven before you start blending, as the date mixture holds its shape best right after kneading.

• 150 g of pitted dates, about 12-14 pieces
• 3 tablespoons of peanut, almond, or peanut butter
• 2 tablespoons of melted coconut oil
• 1 teaspoon of vanilla extract
• 200 g of rolled oats, not instant
• 4 tablespoons of hulled hemp seeds
• 2 tablespoons of raw cocoa, optional
• 0.5 teaspoon of cinnamon and a pinch of salt

Two things determine the outcome. The oats must be rolled, as instant oats dissolve in the moist mixture and the cookie becomes gummy. The coconut oil should be melted but not hot; otherwise, the date paste will separate.

1. Soak 150 g of dates in 3 tablespoons of warm water and let sit for 10 minutes. The soaking water remains in the recipe as it improves the consistency of the paste.
2. Blend the soaked dates with peanut butter, coconut oil, and vanilla into a smooth, sticky paste. This takes 1-2 minutes. When the blender stops, add a tablespoon of water.
3. In a large bowl, mix the oats, hemp seeds, cocoa, cinnamon, and salt. Add the date paste and knead the mixture by hand or with a wooden spoon. It should be moldable into a ball without crumbling.
4. Scoop the mixture with a tablespoon, about 35 g each. Form balls, place them on a baking sheet lined with paper, and flatten them with your hand to a thickness of about 1 cm. Thinner cookies will be crunchier, thicker ones will remain soft inside.
5. Bake for 12-14 minutes at 175°C until the edges are golden. Cool for 10 minutes on the baking sheet before transferring the cookies to a rack. They harden only while cooling.

What can replace peanut butter and what else can be added?

You can replace peanut butter with tahini or sunflower seed butter in the same amount. Tahini gives a more pronounced, slightly bitter profile, while sunflower seed butter is neutral and safe for nut allergies. Each of these pastes carries fat that binds the mixture, so without it, the cookies will crumble. A dessert version can be made by mixing in 50 g of chopped dark chocolate along with the seeds.

Under the name “hemp flour,” two different products are sold, and this is where the most common misunderstanding lies. The first is ground whole seeds: Rusu and colleagues measured over 26% fiber in such flour compared to 0.61% in wheat type 550, with fat reaching 28% (Rusu et al., Plants, 2021). The second is flour from the cake, which is half as low in fat: 30.7% protein and 13.6% fat compared to 24.8% and 24.5% in Fedora variety seeds (Siano et al., Molecules, 2018). They absorb water differently, so start with 2 tablespoons of flour instead of 2 tablespoons of oats and check the consistency of the mixture.

We noticed in tests something that recipes usually do not mention: do not blend the oats together with the dates. Ground oats give a dough-like texture, and after baking, the cookies harden like a cracker. Whole rolled oats maintain their structure, and they are responsible for the oatmeal character of the baked good.

A simpler version without a blender can be found in the recipe for oatmeal cookies with hemp seeds. The same date paste can be used in homemade granola with hemp seeds, and if you prefer a yeast baked good, check out yeast rolls with poppy seeds and hemp seeds.

Frequently Asked Questions

How many calories does one fitness cookie with hemp seeds have?

One cookie weighing about 35 g provides about 130 kcal, 3.5 g of protein, 6 g of fat, and 14 g of carbohydrates. This calculation is from the ingredient list, not a laboratory measurement. Two cookies amount to about 260 kcal, making it a reasonable post-workout snack if the rest of the day is balanced.

Are fitness cookies with hemp seeds gluten-free?

Only if you use gluten-free certified oats. Regular oats can be contaminated with wheat during milling and transport. Hemp seeds themselves do not contain gluten. If on a gluten-free diet, also check the labels of peanut butter and cocoa.

What can I use to sweeten fitness cookies instead of dates?

Raisins or dried plums blend similarly and provide a similar stickiness. 80 ml of maple syrup can replace 150 g of dates, but the mixture will be thinner and you will need to add more oats. Two mashed bananas sweeten less but bind the mixture without additional fat.

How to store fitness cookies with hemp seeds?

In an airtight container for up to 4 days at room temperature or up to a week in the fridge. They can be frozen: first individually on a baking sheet, then in a bag. In the freezer, they last for 2 months. Thaw for 30 minutes on the counter or 2 minutes in an oven preheated to 150°C.

How many hemp seeds should I add to fitness cookies?

Four tablespoons, or about 40 g for the entire batch of 14-16 cookies. You can increase it to six, making the cookies crunchier and more nutty. Above this amount, the mixture becomes greasy and harder to shape, as hulled seeds contain 46.7 g of fat per 100 g (House et al., 2010).

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: 2026-06-22 · Updated: 2026-08-16