Homemade hemp milk: recipe with hemp seeds in 5 minutes

Hemp milk is made faster than almond milk and does not require overnight soaking. Three tablespoons of hulled hemp seeds, 500 ml of water, and a blender are all you need to have a creamy plant-based drink in minutes, without lactose and gluten. The ingredients consist of two items, not a lengthy list from a store-bought carton. Hemp seeds have a fat profile that distinguishes them among oilseeds: a clear advantage of polyunsaturated fatty acids and an omega-6 to omega-3 ratio close to 3:1. Below you will find six steps of the recipe, proportions for a light and thick version, a way to use the pulp, and answers to questions about straining, storage, and the nutritional value of the finished drink. All numbers regarding the composition of the seeds come from the USDA FoodData Central database, and we provide the record number for verification at the source.

KEY INFORMATION
• 100 g of hulled hemp seeds contains 31.6 g of protein and 48.8 g of fat, of which 38.1 g is polyunsaturated fatty acids (USDA FoodData Central, record 170148).
• Hemp seeds do not need to be soaked before blending, unlike almonds.
• Basic ratio: 3 tablespoons of seeds to 500 ml of water and 60-90 seconds of blending.
• The omega-6 to omega-3 ratio in the seeds is about 3:1, calculated from the same record.

Why is it worth making hemp milk at home?

Because you know the ratio. Homemade hemp milk has two ingredients: seeds and water, and you decide how many seeds go into the bottle. Store-bought cartons usually add oils and substances to maintain suspension, and the proportion of seeds cannot be read from the label. The second benefit is flavor: freshly blended drink has a distinct nutty aroma that fades after a few days in a carton.

Three tablespoons of seeds is about 45 g for half a liter of water. One hundred grams of hulled hemp seeds contains 31.6 g of protein and 48.8 g of fat according to record 170148 in the USDA FoodData Central. This same record provides a breakdown of the fat, which underpins the entire reputation of hemp seeds: polyunsaturated fatty acids account for 38.1 g per 100 g, monounsaturated 5.4 g, and saturated only 4.6 g.

From these numbers, the omega-6 to omega-3 ratio comes out to about 3.1 to 1. Callaway in a review published in Euphytica (2004) states that for hemp seed oil, this same order of magnitude is usually between 2:1 and 3:1, and he himself calls it optimal for human health. This is the author’s assessment, not a recommendation from a nutritional institution: none have announced a binding value for this ratio. More about where hemp makes sense in the kitchen and where it is just an addition can be found in the guide to hemp in the kitchen.

What do you need for hemp milk?

Two things from the shelf and three from the drawer. The only mandatory ingredient is hulled hemp seeds and cold water; the rest is a matter of taste. The equipment consists of a blender and a sieve, plus a container with a lid for the finished drink. The stronger the blender, the fewer fibers will remain in the drink, and the less often straining will be necessary.

For 500 ml of finished drink, prepare:

• 3 tablespoons of hulled hemp seeds, or about 45 g
• 500 ml of cold, filtered water
• optionally a pinch of sea salt to enhance the flavor
• optionally a teaspoon of honey or maple syrup
• optionally a quarter teaspoon of vanilla extract or a pinch of cinnamon

For equipment, a blender with at least 600 W power, a fine sieve lined with cheesecloth or a nut milk bag, and a glass bottle or jar with a tight lid will be useful. You can also do without a sieve, but the drink will be cloudier.

Safety: This recipe is for hulled hemp seeds only, which are a food product. Dried hemp and flowers are not food ingredients and are not suitable for this recipe.

How to make hemp milk step by step?

In six moves and without soaking. The only difference from almond milk is that hemp seeds do not have a hard shell to soften, so they go into the blender straight from the package. The following sequence takes about five minutes, from measuring the seeds to placing the bottle in the refrigerator.

1. Measure 3 tablespoons, or about 45 g, of hulled hemp seeds. Soaking is not necessary, as the seeds do not have a hard shell to soften.
2. Add the seeds to a blender and add 500 ml of cold, filtered water. Blend on high speed for 60-90 seconds until the liquid becomes whitish and creamy. A weaker blender may need about two minutes.
3. Strain the drink through a fine sieve lined with cheesecloth or through a nut milk bag. Gently squeeze. Set aside the pulp, or okara, for oatmeal or baking instead of throwing it away.
4. Season with a pinch of salt. If you like sweeter drinks, add a teaspoon of honey or maple syrup and a bit of vanilla. Mix with a whisk or pulse in the blender for a few seconds.
5. Pour into a glass bottle or jar with a lid and place in the refrigerator. The chilled drink has a more pronounced nutty aroma than when warm.
6. Shake the bottle before each pour. Separation after a few hours is normal and does not indicate spoilage.

We noticed in tests that the density of the drink depends almost entirely on the ratio of seeds to water, and the blending time only changes the smoothness. Three tablespoons to 500 ml gives a thin drink for oatmeal and smoothies. Six tablespoons to the same amount of water gives a thick addition to coffee and creamy soups, as it doubles the amount of fat in the finished liquid. It is worth keeping both versions in the refrigerator: the thinner for drinking and the thicker for cooking.

What to use homemade hemp milk for?

For everything except frothing. The drink from hemp seeds works well as a base for oatmeal and smoothies, as well as a liquid for cooking grains and creamy soups. However, it does not behave under a steam wand like cow’s milk: it creates a light foam that collapses after a few seconds, so it is not suitable for classic cappuccino.

The simplest use is a morning bowl: pour it over flakes just as you do in oatmeal with hemp seeds and berries. The thicker version goes into hot drinks, for example into matcha latte with hemp milk, where the fat from the seeds gives the drink a creaminess that oat milk alone does not provide.

There is also the okara, or pulp left after straining. This is a moist, creamy mass that retains some protein and fiber from the seeds. Add it to oatmeal, muffin batter, or vegetable patties. Keep it in the refrigerator in a closed container and treat it as carefully as the drink itself, as it contains no preservatives.

Frequently asked questions

How long is homemade hemp milk good to drink?

Shorter than store-bought, as it contains no preservatives or stabilizers. Keep it in the refrigerator, in a tightly sealed bottle, and use it fresh. Signs of spoilage are clear: sour smell, color change, or visible mold. In such cases, pour out the entire batch instead of trying to salvage it.

Does hemp milk need to be strained?

No, straining is optional. The unstrained drink has more fiber and a grainier texture, while strained is smoother and resembles store-bought plant milk. However, straining transfers some protein and fat to the pulp, so the finished drink is nutritionally poorer after straining, not just smoother.

How much protein and fat does homemade hemp milk have?

As much as the seeds contributed. Forty-five grams of seeds yield 14.2 g of protein and 22 g of fat, calculated from record 170148 USDA FoodData Central. In an unstrained 200 ml serving, approximately 5.7 g of protein and 8.8 g of fat remain. After straining, the values drop by the amount left in the pulp.

Is hemp milk suitable for cooking?

Yes, for oatmeal, grains, creamy soups, and sauces. The nutty flavor pairs well with pumpkin, mushrooms, and millet. It can also replace cow’s milk in pancake batter. However, it is not suitable for frothing under a steam wand, as the foam collapses almost immediately.

Can you make hemp milk without a blender?

Yes, but the result is inferior. The seeds must be ground in a mortar or coffee grinder, soaked in water for several minutes, and then strained through cheesecloth. The drink will be thinner and less creamy, as without high speeds, the fat does not create a stable emulsion in the water.

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 a specialist about the use of supplements or herbs.

Author: Michał Waluk · Published: 2026-05-22 · Updated: 2026-08-16