Hemp Flour Dumplings with Cheese Sauce

Dumplings are one of those dishes that rarely forgive mistakes: too much flour and they become rubbery, too little and they fall apart in the pot. Adding hemp flour exacerbates this problem because hemp seed flour is gluten-free and does not create a network that holds the potato dough together. This can be circumvented with one decision about the ratio and one about the moisture of the potatoes. In return, you get dumplings with a gray-green hue and a nutty flavor that pairs well with a rich cheese sauce. Below you will find the proportions, the order of steps, and what published analyses say about hemp flour itself, including numbers that are often misrepresented in culinary recipes.

KEY INFORMATION
• Hemp flour is made from ground hemp seeds. In the analysis of two edible varieties, it had 22-25 g of protein and 26-29 g of crude fiber per 100 g, compared to 13 g of protein and 0.6 g of fiber in wheat flour type 550 (Rusu et al., Plants, 2021).
• The same study reports 28-29 g of fat per 100 g of hemp flour compared to 0.3 g in wheat flour. This fat is mostly unsaturated, so keep the flour cool.
• Hemp flour is gluten-free, which is why it is combined in dumplings half and half with wheat or rice flour.
• Food made from ground hemp seeds has a THC content limit of 3.0 mg/kg in the European Union.

What does hemp flour change in dumplings?

It changes the consistency of the dough and the way the dumplings brown. Classic dough holds together thanks to potato starch supported by gluten from wheat flour. Hemp flour has no gluten, so with too high a proportion, the dumplings break during cooking.

The tested ratio is half and half: 100 g of hemp flour and 100 g of wheat or rice flour for 800 g of potatoes. Above approximately sixty percent of hemp flour, the dough starts to crumble when cutting the roll. How to adjust this proportion in other doughs is described in our guide on proportions and substitutes for hemp flour in baking.

The second difference concerns the frying pan. Hemp flour is fatty, and fat speeds up browning, so hemp dumplings turn golden faster than classic ones and are easier to burn. Sauté them over medium heat and do not leave the pan. The nutty flavor that develops is, in fact, the main reason to sauté them instead of serving them straight from the water. If you prefer a lighter version, simply drizzle the cooked dumplings with butter and skip the frying pan.

How much protein and fat does hemp flour contain?

About 22-25 g of protein and 28-29 g of fat per 100 g in flour made from ground whole seeds. Such values are provided by Rusu et al. (Plants, 2021), a study in which seeds from two edible varieties were ground and the results compared directly with wheat flour type 550.

There is no single hemp flour, and this is evident in the measurements. Siano et al. (Molecules, 2018) studied flour from the Fedora variety and found 30.7 g of protein and only 13.6 g of fat per 100 g, which is more than twice less fat than in the flours from Rusu’s study. The more defatted the seeds, the more protein is present per gram of flour. The same study indicates potassium and magnesium as the most abundant macroelements, particularly concentrated in the flour.

It is also worth knowing the limits of this raw material. Mattila et al. (Plant Foods for Human Nutrition, 2018) measured 25.6 g of protein and 33.8 g of dietary fiber per 100 g of dry matter in oilseed hemp seeds, but the protein utilization rate was among the lowest of the seven studied plants. Hemp contributes to the daily protein intake but does not replace the best sources.

How to make hemp dumplings step by step?

The proportions are enough for 4 servings. Preparation takes 20 minutes, and cooking with sautéing takes another 30 minutes. The most important step in the entire recipe is passive: ten minutes of evaporating the potatoes, without which the dough will be wet and require adding more flour.

Ingredients for the dumplings:

• 800 g of starchy potatoes, for example, type C
• 100 g of hemp flour
• 100 g of whole grain wheat or rice flour
• 1 large egg
• half a teaspoon of salt
• flour for dusting

Ingredients for the cheese sauce and finishing:

• 150 ml of 30 percent cream or coconut milk
• 80 g of grated yellow cheese, parmesan, or pecorino
• 1 tablespoon of butter for the sauce and 2 tablespoons for sautéing
• a pinch of nutmeg, salt, and white pepper
• 1 onion and chives for serving

1. Cook the potatoes in their skins until soft, about 25 minutes. Peel them while hot and press through a potato ricer.
2. Spread the puree on the countertop and leave for 10 minutes to evaporate. Do not add milk or butter, as this is dough, not mashed potatoes.
3. Add hemp flour, wheat or rice flour, egg, and salt to the cooled puree. Knead by hand for 3-4 minutes until a smooth, slightly sticky dough forms. The dough should remain soft: any excess flour will turn the dumplings into rubber.
4. Divide the dough into four parts and shape each into a roll 3 cm thick on a floured board.
5. Cut the rolls diagonally into pieces about 3 cm long and place them on a floured board.
6. Cook in batches of 15-20 pieces in salted boiling water for 2-3 minutes after they float. Remove with a slotted spoon to a plate drizzled with oil to prevent sticking.
7. Melt a tablespoon of butter, pour in the cream, and heat for 2 minutes over low heat. Add grated cheese and stir until melted, then season with nutmeg, salt, and pepper.
8. Sauté the dumplings in butter for 2 minutes on each side over medium heat. Drizzle with sauce, sprinkle with chives and sautéed onions.

Does hemp flour contain THC?

Hemp flour is made from seeds, and hemp seeds do not produce cannabinoids. Trace amounts come from contamination of the hull with dust from flowers during harvesting, which is why regulations set an upper limit instead of requiring zero.

In the European Union, ground hemp seeds and other products processed from seeds have a maximum allowable THC level of 3.0 mg/kg, while hemp seed oil is 7.5 mg/kg. The limits are established by Commission Regulation (EU) 2023/915 on the maximum allowable levels of certain contaminants in food, effective from May 25, 2023. The level is calculated as the sum of delta-9-THC and its acid form THCA, converted to delta-9-THC. The food producer is responsible for meeting this limit, and batches of raw material are subject to control testing.

For the kitchen, this means: hemp flour sold as food does not have intoxicating effects, and dumplings made from it do not differ in this respect from regular ones. If you are looking for another classic made with the same flour, check out hemp dumplings with mushroom filling.

What sauce goes well with hemp dumplings?

Best is one that has its own fat and distinct saltiness. The nutty-earthy flavor of the hemp dough overshadows delicate sauces, so sour cream with dill will disappear without a trace. The same principle applies to spices: nutmeg and white pepper do more than herbs with a mild scent.

The cheese sauce from the recipe works because the fat and salt provide a counterpoint to the earthiness. A mushroom sauce also works: 200 g of mushrooms or oyster mushrooms sautéed with onion and garlic, poured with 100 ml of cream, with parsley at the end. A third option is sauerkraut sautéed with onion and caraway for 10 minutes, which plays with acidity instead of fat. For other hemp sauces, this time served cold, look among hemp dips for parties.

In a vegan version, replace cheese with a cashew sauce: 100 g of soaked nuts, 100 ml of water, salt, and nutritional yeast blended until smooth. Replace the egg with flaxseed mixed with water, not hemp flour, as the latter does not form a gel and the dough will fall apart.

Frequently Asked Questions

Why are hemp dumplings darker?

The shade comes from the green pigments of the hemp seeds, which transfer to the flour during grinding. The dough has a gray-green color, and it darkens slightly after cooking. This is a characteristic of the raw material, not a sign of spoilage or a mistake in preparation.

How much hemp flour should be added to the dumplings?

About half of the total flour, which is 100 g of hemp flour and 100 g of wheat or rice flour for 800 g of potatoes. Above approximately sixty percent of hemp flour, the dough starts to crumble when cutting the roll, and the dumplings break in the pot.

How much protein does hemp flour contain?

From 22 to 31 g per 100 g, depending on the variety and degree of defatting of the seeds. Rusu et al. measured 22.4 and 25.2 g in whole seed flours, while Siano et al. found 30.7 g in Fedora variety flour. Wheat flour type 550 had 13.0 g.

Can hemp dumplings be frozen?

Yes, preferably cooked and cooled. Arrange them in a single layer on a floured tray, freeze until firm, and transfer to bags. Reheat by sautéing in butter straight from the freezer for 4-5 minutes.

How to store hemp flour?

In an airtight container in the refrigerator or another cool place, away from light. Hemp flour contains a lot of mostly unsaturated fat, and such fat oxidizes faster than in wheat flour. Rancid flour can be recognized by a sharp, paint-like smell.

For a heavy dinner, a light infusion pairs well. Check out our hemp teas.

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: 2026-06-15 · Updated: 2026-08-15