Hemp Flour Pancakes – Gluten-Free and Fluffy

Hemp flour pancakes are proof that a gluten-free breakfast doesn't have to taste like cardboard. The dark green batter, nutty aroma, and creamy interior – plus protein, fiber, and omega acids that regular wheat pancakes lack. Hemp flour contains about 30% protein and 28% fiber, placing it in a completely different league than rice or buckwheat flour. I will show you how to make fluffy pancakes that don’t crumble in the pan – because that’s the biggest challenge when baking with hemp flour.

KEY INFORMATION
• Hemp flour contains about 30% protein and 28% fiber – significantly more than wheat flour (10% and 3%) (Mattila et al., Journal of Food Composition, 2018).
• Hemp flour is naturally gluten-free and has a glycemic index below 35 (Siano et al., Food Chemistry, 2019).
• In baking, a ratio of about 25–30% hemp flour to 70–75% base flour is used for optimal texture.
• 30 g of hemp flour (1 serving) covers about 25% of the daily requirement for dietary fiber.

Why does hemp flour transform regular pancakes into something better?

The main difference is the nutritional profile. Mattila et al. (Journal of Food Composition and Analysis, 2018) found that hemp flour provides about 30 g of protein and 28 g of fiber per 100 g – that’s three times more protein and nine times more fiber than wheat flour. In practice, this means that pancakes made with hemp flour keep you full longer and do not cause a rapid spike in glucose.

Hemp flour is also naturally gluten-free – Siano et al. (Food Chemistry, 2019) confirm a low glycemic index (GI < 35) and the absence of gluten in the composition. For people with celiac disease, this is important information: hemp flour itself does not contain gluten, but cross-contamination may occur in processing facilities – look for flour with certification.

From our experience, a ratio of 1/3 hemp flour to 2/3 rice flour gives the best texture – the pancakes are green enough to be visually appealing, but not so dense that they break when flipped. Simply increasing the ratio to 50/50 results in pancakes that are definitely too crumbly and fall apart on the spatula.

Nutritional values – what do three pancakes provide?

Three pancakes (about 150 g cooked) from this recipe provide about 380 kcal, 15 g of protein, 12 g of fat, and 48 g of carbohydrates. Compared to classic wheat pancakes (about 8 g of protein), this is a significant difference. Dietary fiber (about 7 g in 3 pancakes) aids digestion and prolongs satiety – Threapleton et al. (BMJ, 2013) in a meta-analysis of 22 studies showed that regular fiber intake reduces the risk of cardiovascular diseases by 9–29%.

Ingredients – what do you need?

Serving for about 8–10 pancakes (2–3 servings for adults). All ingredients are gluten-free:

• 80 g gluten-free rice flour
• 40 g hemp flour
• 1 teaspoon of baking powder (gluten-free)
• a pinch of salt
• 2 eggs (size L)
• 250 ml of plant-based milk (almond, gluten-free oat, or coconut)
• 1 tablespoon of hemp oil (or coconut oil)
• for frying: 1 teaspoon of coconut oil or clarified butter
• for serving: seasonal fruits, honey, coconut yogurt, or hulled hemp seeds

How to prepare pancakes with hemp flour – step by step?

Preparation time: 5 minutes. Frying time: about 15 minutes. The proportions below yield a batter with a consistency similar to classic pancakes, possibly a bit thicker – this is intentional.

Safety: Hemp oil has a smoke point of about 165°C – do not use it for frying at high temperatures. For frying pancakes, use coconut oil or clarified butter. Add hemp oil only to the batter.

Step 1. Prepare the dry ingredients. In a large bowl, mix rice flour, hemp flour, baking powder, and salt. Break up any clumps of hemp flour – this flour tends to clump.

Step 2. Add the wet ingredients. In a separate bowl, whisk 2 eggs with plant-based milk and a tablespoon of oil. Slowly pour the egg mixture into the dry ingredients while stirring with a whisk or fork. Do not overmix – a few lumps are normal and will be absorbed during resting.

Step 3. Let the batter rest. Cover the bowl with a cloth and let it sit for 5 minutes at room temperature. The hemp flour will absorb the liquid, and the batter will thicken slightly – this is an important step for fluffy pancakes.

Step 4. Heat the pan. Heat a non-stick pan (24–26 cm) over medium heat for about 2–3 minutes. Lightly grease with a thin layer of coconut oil using a paper towel. Readiness test: a drop of batter should sizzle when it touches the pan.

Step 5. Fry the pancakes. Pour about 3 tablespoons of batter. Slightly lift the pan and rotate your wrist to spread the batter evenly into a circle. Fry for 2.5–3 minutes – until the edges are clearly browned and the center is no longer shiny. Flip with a wide spatula and fry for 1.5 minutes. The first 1–2 pancakes always turn out worse – this is normal with any pan.

Step 6. Serve. Place the pancakes on a warm plate. Top with fresh fruits, drizzle with honey or maple syrup. Optionally, add a tablespoon of coconut yogurt and a teaspoon of hulled hemp seeds for crunch. You can find more recipes with hemp flour in our article about hemp flour breakfast muffins.

Tips and variations

Pancakes made with hemp flour are more delicate than wheat ones – remember a few rules to prevent them from falling apart:

The most common mistake: too hot a pan. Hemp flour burns faster than wheat flour. Fry on medium, not high heat. If the pancakes brown faster than after 2 minutes, reduce the temperature.

Sweet version with banana. Add 1/2 mashed banana to the batter – it will naturally sweeten, provide better elasticity (banana starch binds the batter), and make flipping the pancakes easier. Also, check out our banana pancakes with hemp flour, where the proportions are optimized specifically for the banana.

Vegan version. Replace eggs with 2 tablespoons of ground flaxseed soaked in 6 tablespoons of water for 5 minutes (the so-called "flax egg"). The consistency of the batter will be slightly thicker – add 2–3 more tablespoons of plant milk. The pancakes will be a bit less fluffy, but still tasty.

Storage. Keep the finished pancakes in the refrigerator for up to 2 days between sheets of baking paper (to prevent sticking). You can reheat them in a dry pan for 1 minute on each side or in the microwave for 30 seconds.

Frequently asked questions

Are pancakes made with hemp flour really gluten-free?

Hemp flour is naturally gluten-free with a glycemic index below 35 – this is confirmed by Siano et al. (Food Chemistry, 2019). In this recipe, all ingredients are gluten-free. However, individuals with celiac disease should check for a gluten-free certification on the rice flour packaging.

Why do pancakes made with hemp flour have a green color?

The green color comes from chlorophyll and flavonoids naturally present in hemp flour. This is completely natural – just like the green color of pistachios or matcha tea. After frying, the color fades slightly, but retains a characteristic nutty-green hue.

How much protein do pancakes made with hemp flour contain?

Hemp flour contains about 30 g of protein per 100 g – three times more than wheat flour (about 10 g) according to Mattila et al. (2018). Three pancakes from this recipe provide about 14–16 g of total protein with eggs.

What can replace rice flour in this recipe?

Rice flour can be replaced with buckwheat flour (nutty flavor, rich in rutin), gluten-free oat flour (milder) or a ready-made gluten-free mix. The ratio remains the same – 80 g of substitute and 40 g of hemp flour for optimal texture.

Can the batter be prepared a day in advance?

Yes – the batter lasts up to 12 hours in the refrigerator covered with plastic wrap. Before frying, stir vigorously, as the hemp flour settles at the bottom of the container. You can also fry the entire batch and store the finished pancakes in the refrigerator for up to 2 days or freeze them for up to 1 month.

This article is for informational and educational purposes and does not replace consultation with a physician. 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