Oatmeal cookies with hemp seeds – quick and healthy

Oatmeal cookies with hemp seeds are one of the simpler ways to ensure that dessert is not a compromise. Banana replaces sugar, peanut butter provides fat and stickiness, and a handful of hemp seeds adds complete protein and omega acids – which oatmeal alone does not provide. The recipe has 7 ingredients, none of which are exclusive, and takes 25 minutes from idea to finished cookie on the rack. I will also show you why the cookies need to cool on the tray and why it's not worth moving them too soon.

KEY INFORMATION
• Hulled hemp seeds contain about 31 g of protein/100 g – more than chia seeds (17 g) and flaxseeds (18 g) (House et al., Food Chemistry, 2010).
• The omega-6 to omega-3 ratio in hemp seeds is about 3:1 – close to the optimal for humans (WHO: max 4:1) (Callaway, Euphytica, 2004).
• Oat flakes have a GI of about 55 – with hemp seeds, the GI of the entire cookie decreases due to the fat and protein content.
• One cookie (about 25 g): approximately 80–90 kcal, 2.5 g of protein, 3 g of fat, 10 g of carbohydrates.

What do hemp seeds provide in oatmeal cookies?

Oats and banana in this recipe create a carbohydrate base – good, but incomplete in terms of amino acids. Hemp seeds fill this gap: they contain all 9 essential amino acids, including lysine and methionine, which oats lack (House et al., Food Chemistry, 2010). Three tablespoons of seeds for the entire batch of cookies (about 18 pieces) increase the protein content of each cookie by about 1 g – unnoticeably, but it matters over the course of a week.

The taste and texture of the seeds in the cookie is another argument. Hemp seeds do not soften during baking like chia – they remain crunchy and nutty. This texture contrasts with the soft, moist interior of the oatmeal cookie. Magnesium in hemp seeds is about 210 mg/100 g – covering half of the daily requirement for an adult (USDA FoodData Central, 2023). A cookie with a ripe banana, peanut butter, and seeds is a miniature mineral bomb – potassium from the banana, magnesium from the seeds, manganese from the oats.

Nutritional values – what does one serving provide?

One cookie (about 25 g) provides about 85 kcal, 2.5 g of protein, 3 g of fat, and 11 g of carbohydrates, including 1.5 g of fiber. A serving of 3 cookies (75 g, a reasonable snack portion) is about 255 kcal and 7.5 g of protein – with zero added refined sugar. In comparison, classic oatmeal cookies with butter and sugar of the same weight have similar caloric content but half the protein and twice the simple sugars.

Ingredients – what do you need?

• 200 g of rolled oats (not instant)
• 2 very ripe bananas (total about 200 g, very brown – sweeter and easier to mash)
• 50 g of hulled hemp seeds (about 3 full tablespoons)
• 3 tablespoons of peanut or almond butter (without sugar)
• 2 tablespoons of honey or maple syrup
• 1 medium-sized egg
• half a teaspoon of cinnamon
• half a teaspoon of baking soda
• a pinch of salt
• optional: 2 tablespoons of dried cranberries, 2 tablespoons of chopped dark chocolate, 1 teaspoon of vanilla extract

How to prepare oatmeal cookies with hemp seeds – step by step?

Preheat the oven to 180°C before you start. Line a baking sheet with parchment paper. Active preparation takes about 10 minutes, baking 12–14 minutes.

Step 1. Mix the dry ingredients. In a large bowl, add 200 g of oatmeal, 50 g of hemp seeds, cinnamon, baking soda, and salt. Stir with a spoon to evenly coat the oats with the soda and cinnamon. Uneven distribution of soda leads to uneven rising – some cookies may puff up more than others.

Step 2. Prepare the banana base. Peel 2 very ripe bananas and mash them with a fork in a separate bowl until smooth. The riper the banana, the sweeter it is – dark brown spots on the skin are a good sign. Add peanut butter, honey, and an egg. Mix with a fork until combined.

Step 3. Combine wet and dry. Pour the banana mixture into the bowl with the oats. Quickly stir with a spoon until all the moisture is absorbed. The mixture should be compact and sticky – just a few movements are enough, do not mix longer. If the mixture is too loose and does not hold its shape, add a spoonful of oats and wait 2 minutes (the oats will absorb moisture).

Step 4. Shape and place on the baking sheet. Using a spoon, scoop out portions of about 1.5 tablespoons of the mixture and place them on the baking sheet spaced 3 cm apart. Flatten each cookie to a thickness of about 1 cm. The cookies do not rise or spread during baking – the shape before baking is the shape of the finished cookie.

Step 5. Bake and cool. Bake at 180°C for 12–14 minutes until golden brown on the edges. The center of the cookie will be soft when removed – this is normal. Leave on the baking sheet for 10 minutes – the soda and oats need time to harden after being taken out of the oven. If moved too early, they crumble in your hands.

Tips and variations

Oatmeal cookies with hemp seeds can take on many flavor modifications. The banana-oat base is neutral and does not compete with the additions.

We noticed in tests that using unripe bananas (yellow, without brown spots) results in cookies that are noticeably less sweet and denser. The starch in unripe bananas is not yet fully converted into simple sugars – the mixture comes out thicker, but the cookies are drier after baking. If you want sweet cookies without honey – wait for the bananas to ripen.

Chocolate version. Add 2 tablespoons of raw cocoa to the dry ingredients and increase the honey to 3 tablespoons (the bitterness of cocoa requires more sweetness). Stir in 2 tablespoons of chopped dark chocolate along with the hemp seeds into the wet mixture. Chocolate-banana-hemp is a very good combination.

Cranberry version. 2 tablespoons of dried cranberries mixed into the mixture provide a sweet-tart contrast to the nuttiness of the hemp seeds. Cranberries do not soften during baking, so they remain distinct as a textural element in the cookie.

Fit version without egg. Replace the egg with a chia-water mixture (1 tablespoon of chia seeds + 3 tablespoons of water, wait 10 minutes). The cookies will be slightly softer and less golden, but still cohesive. A vegan option – cranberries without sulfites and maple syrup instead of honey complete the recipe.

For more inspiration for healthy desserts, check out the article on brownie with hemp flour.

Frequently Asked Questions

Are oatmeal cookies with hemp seeds gluten-free?

Hemp seeds are gluten-free, but oats may contain trace amounts of gluten from cross-contamination. People with celiac disease should use gluten-certified oats. Hemp flour is gluten-free with a GI below 35 (Siano et al., Food Chemistry, 2019).

How much protein do hemp seed cookies have?

One cookie (about 25 g) provides approximately 2.5 g of protein. Hemp seeds contain about 31 g of protein/100 g with a complete amino acid profile (House et al., Food Chemistry, 2010). This is clearly more than typical buttery oatmeal cookies.

How long can you store oatmeal cookies with hemp seeds?

In an airtight container at room temperature for up to 5 days. In the refrigerator for up to 10 days. Hemp seeds contain about 14 g of fat/30 g serving (USDA FoodData Central, 2023) – the cookies may feel greasier after a few days, but that's normal.

What can replace bananas in this recipe?

Pumpkin puree (200 g) or apple puree (100 g) provide similar stickiness. Both act as a binder due to pectin. Without additional binders, the cookies may crumble – in that case, add a tablespoon of ground flaxseed to the mixture.

Can hemp seeds be replaced with chia or flaxseed?

Yes, but the effect is different. Hemp seeds do not gel – they remain crunchy during baking. The omega-6 to omega-3 ratio in hemp seeds is 3:1 (Callaway, Euphytica, 2004) – optimal for humans. Chia and flaxseed have a higher omega-3 content, but they gel and change the texture of the dough.

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