Vegan sandwich spread made from hemp seeds and onion

The sandwich paste is ready in 10 minutes, dairy-free, no cooking required, and with complete plant protein - this is possible when the base is hulled hemp seeds. 100 g of seeds thrown into a blender with a few tablespoons of water yields a creamy paste that spreads like cottage cheese, tastes like nutty tahini, and provides about 31 g of protein per 100 g of product. You add onion, garlic, lemon, and the paste is ready for the whole week. The recipe below guides you through each step and provides flavor variations for those who find the standard version too simple.

KEY INFORMATION
• Hulled hemp seeds contain about 31 g of protein/100 g with a complete amino acid profile (House et al., Food Chemistry, 2010).
• 3 tablespoons of hemp seeds (30 g) provide about 9 g of protein and 14 g of PUFA fat (USDA FoodData Central, 2023).
• Cold-pressed hemp oil is suitable only for cold dishes - smoke point about 165°C, do not heat (Callaway, Euphytica, 2004).
• The paste is 100% vegan, gluten-free, and lactose-free - ready to use without further thermal processing.

Why are hemp seeds suitable for sandwich spread?

Hulled hemp seeds contain about 49% fat, of which about 76-80% are polyunsaturated fatty acids (Callaway, Euphytica, 2004). This high fat content allows them to blend and release natural oils, creating a creamy paste without the need to add vegetable oil - similar to peanut butter or tahini. The difference is that hemp seeds blend to creaminess much faster than nuts - just 90 seconds in a good blender.

The protein content here is exceptional. House et al. (Food Chemistry, 2010) confirm that hemp seeds have a complete profile of all 9 essential amino acids - a rarity among plant-based sandwich spreads. Typical cottage cheese spread has about 12 g of protein/100 g, hummus about 6 g, sesame paste (tahini) about 17 g. Hemp seed paste: about 20-22 g of protein/100 g of finished paste - better than most dairy-free alternatives.

We noticed in tests that hemp seed paste improves in flavor after 2 hours in the refrigerator. Freshly blended, it has a sharper taste of raw onion and garlic. After chilling, the onion and garlic meld with the nutty flavor of the seeds, and the taste becomes balanced and milder. If you're planning the paste for a gathering, make it a day in advance - the effect is noticeably better.

Nutritional values - what does the spread provide on a sandwich?

A 40 g serving of the paste (for one sandwich) provides about 165 kcal, 6-7 g of protein, 13 g of fat, and 2 g of carbohydrates. Fiber: about 1.5 g. Magnesium from hemp seeds covers about 20% of the daily requirement for an adult in this serving (USDA FoodData Central, 2023). The paste is low in carbohydrates and ketogenic - suitable for low-carb diets.

Ingredients - what do you need?

Proporcje na ok. 250 g pasty (4-6 kanapek). Czas przygotowania: 10 minut.

• 100 g of hulled hemp seeds
• 3-4 tablespoons of cold water (to adjust consistency)
• 1/2 small white onion or 2 green onion stalks
• 1 clove of garlic
• 1 tablespoon of extra virgin olive oil or cold-pressed hemp oil
• 1 tablespoon of fresh lemon juice
• salt and freshly ground black pepper to taste
• optional: a pinch of smoked paprika, 1 teaspoon of Dijon mustard, 2 tablespoons of chopped chives

How to prepare a vegan sandwich paste from hemp seeds - step by step?

The recipe does not require cooking, an oven, or complicated equipment. A blender or food processor is sufficient. Active working time: 10 minutes.

Step 1. Blend the seeds with water. Pour 100 g of hulled hemp seeds into a blender. Add 3 tablespoons of cold water. Blend for 60-90 seconds without stopping. The mixture first becomes crumbly, then lumpy, and finally creamy. Stop when the paste has a creamy, spreadable consistency.

Step 2. Add onion and garlic. Finely chop the onion - the finer, the smoother the paste will be. Press the garlic through a press. Add to the paste. If you prefer a milder flavor: sauté the onion in a tablespoon of oil for 3-4 minutes over low heat until translucent, cool, and then add.

Step 3. Season and blend briefly. Add olive oil or hemp oil, lemon juice, salt, pepper, and optional spices. Blend for 20-30 seconds until combined. Taste and adjust: more lemon for acidity, more garlic for sharpness. Smoked paprika adds depth to the smoky aroma.

Step 4. Check the consistency. The paste should spread easily but not be runny like a sauce. If it's too thick - add a tablespoon of water. If it's too runny - add a tablespoon of tahini or cashew butter and blend for 10 seconds.

Step 5. Transfer to a jar and chill. Transfer the paste to a glass jar with a lid. Place in the refrigerator for at least 1 hour - the flavor improves as the onion and garlic meld with the nuttiness of the seeds. The paste thickens in the cool - stir with a spoon before serving.

Tips and variations

Vegan hemp seed spread takes on various flavors well:

Herb version. Add a handful of fresh basil or cilantro while blending. The herbs change the color of the spread to light green and give it a fresh, aromatic character. Basil spread works great as a pesto alternative for pasta.

Dried tomato version. Add 2-3 sun-dried tomatoes from oil, finely chopped. The sweet-sour, intense flavor of the tomatoes contrasts with the nuttiness of the seeds. Add a pinch of oregano for consistency in the Mediterranean flavor profile.

Spicy version. Add 1/2 teaspoon of chili flakes or a teaspoon of sriracha. The spiciness gradually comes in with the nutty base - the effect is similar to spicy peanut butter. A good version for sandwiches with cucumber and radish.

Also check out the tuna spread with hemp oil: tuna spread with hemp oil - non-vegetarian version with hemp oil instead of mayonnaise.

Frequently Asked Questions

How much protein does the hemp seed spread contain?

A 40 g serving provides about 6-7 g of protein. Hemp seeds contain about 31 g of protein/100 g (House et al., Food Chemistry, 2010) with a complete set of essential amino acids - more than hummus or typical sandwich cheese in the same portion.

Does hemp seed paste taste like hemp butter?

Similarly - a creamy, nutty base. Hemp butter is pure ground seeds. This paste is a quicker version with onion, garlic, and lemon - ready for a sandwich without any additives. The omega ratio in both is the same: about 3:1 omega-6 to omega-3 (Callaway, Euphytica, 2004).

How long can hemp seed paste be stored?

In the fridge in a sealed jar for up to 5-6 days. The paste may slightly darken on the surface - stir before use. Magnesium from hemp seeds (about 210 mg/100 g, USDA, 2023) remains stable throughout the storage period in cool conditions.

Can something be added instead of onion?

Yes - green onion (milder), chives (delicate), dried onion powder (convenient). You can also skip the onion entirely and make a pure hemp paste with garlic and herbs. Each version retains the full protein profile of hemp seeds.

Is the paste vegan and gluten-free?

Yes - 100% vegan (no dairy or eggs) and gluten-free. Hemp seeds do not contain gluten. People with celiac disease should check if the seeds were processed on a line with wheat. The paste is also lactose-free and low-carb.

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