Breakfast muffins with hemp flour – to go

Breakfast muffins solve the morning problem when there’s no time to cook at the table. Baked in the evening, cooled overnight, ready to grab in the morning – and thanks to hemp flour, you get in one muffin what store-bought snacks lack: 30% protein and 28% fiber in the flour. Hemp flour is naturally gluten-free and has a glycemic index below 35, which means the muffins keep your energy levels stable for several hours without a sudden drop. In this recipe, I will also show you why muffins made with hemp flour require a different mixing time than classic wheat versions.

KEY INFORMATION
• Hemp flour: approx. 30% protein and 28% fiber – 3× and 9× more than wheat flour (Mattila et al., Journal of Food Composition, 2018).
• Naturally gluten-free, GI below 35 – suitable for people with celiac disease and insulin resistance (Siano et al., Food Chemistry, 2019).
• One muffin provides about 180–200 kcal, 5–6 g of protein, and 4 g of fiber – better than store-bought snacks in terms of macros.
• Freeze muffins in batches – in the freezer for up to 1 month, perfect breakfast on the go for the whole week.

Why does hemp flour turn muffins into breakfast?

A classic wheat muffin is mainly simple carbohydrates from sugar and wheat flour – high GI, short satiety. Replacing part of the wheat flour with hemp flour changes this balance. Mattila et al. (Journal of Food Composition and Analysis, 2018) demonstrated that hemp flour provides about 30 g of protein and 28 g of fiber per 100 g – values several times higher than wheat flour. In the recipe, we use 60 g of hemp flour for 12 muffins – that’s about 18 g of protein and 17 g of fiber spread over the entire batch.

Fiber from hemp flour slows down the absorption of sugars from bananas or berries added to the batter. Siano et al. (Food Chemistry, 2019) confirm that hemp flour has a glycemic index below 35 and is gluten-free. The effect: breakfast muffins made with hemp flour maintain blood sugar levels much more steadily than wheat versions – that’s a significant difference in energy throughout the morning.

We noticed in tests that muffins made with hemp flour require 2–3 minutes longer baking time than the identical recipe with wheat flour – hemp flour is denser and releases moisture more slowly. If a toothpick comes out wet after 20 minutes, give it another 3 minutes. First, check one muffin – not all ovens bake evenly.

Nutritional values – what does one muffin provide?

One muffin (from a recipe for 12 pieces) provides about 185 kcal, 5.5 g of protein, 8 g of fat, and 22 g of carbohydrates with about 4 g of fiber. Compared to a store-bought muffin of similar caloric value (about 200 kcal), the homemade version with hemp flour usually contains 2–3× more protein and fiber. Leidy et al. (AJCN, 2015) demonstrated that breakfast with a higher protein content reduces appetite throughout the day by about 15–20% – even two muffins before leaving home have a measurable impact on appetite.

Ingredients – what do you need?

Proportions for 12 breakfast muffins. All ingredients are gluten-free:

• 120 g gluten-free rice flour (or buckwheat)
• 60 g hemp flour
• 2 teaspoons gluten-free baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon of ground cinnamon
• a pinch of salt
• 2 eggs (size L)
• 120 ml of plant-based milk (oat or almond)
• 80 ml of unrefined coconut oil (melted)
• 3 tablespoons of honey or maple syrup
• 150 g of filling: berries, raspberries, banana pieces, or grated carrot with raisins
• optional: a teaspoon of hulled hemp seeds to sprinkle on top of the muffins before baking

How to prepare hemp flour muffins – step by step?

Preparation time: 10 minutes. Baking time: 20–22 minutes. Total 35 minutes, of which 22 is oven work. Bake in the evening, and you’ll have breakfast ready for 3–4 mornings in a row.

Step 1. Preheat the oven. Set to 180°C (top-bottom, no convection). Line a 12-muffin tray with paper liners. Liners are key if the muffins are meant to go – easy to transport and keep hands clean.

Step 2. Mix the dry ingredients. In a large bowl, combine rice flour, hemp flour, baking powder, baking soda, cinnamon, and salt. Break up any clumps of hemp flour with your fingers. Mix with a whisk or fork until uniform.

Step 3. Mix the wet ingredients. In a separate bowl, whisk the eggs with the plant-based milk, melted coconut oil, and honey. If the coconut oil is solid, melt it in a water bath or microwave for 30 seconds, then cool to room temperature before adding the eggs.

Step 4. Combine minimally. Pour the wet ingredients into the dry. Mix with a spatula for only 10–15 strokes – just until no dry clumps of flour are visible. Do not mix longer. Overmixing activates the rice gluten and results in tough, rubbery muffins. A few small lumps in the batter are normal and desirable.

Step 5. Add the filling. Gently fold in the berries, raspberries, or banana pieces with 2–3 strokes of the spatula. If making a savory version, add grated cheese or sun-dried tomatoes here.

Step 6. Fill the molds and bake. Spoon the batter into the liners – each filled to 3/4 full, no more. Optionally, sprinkle the top of each muffin with a few hemp seeds. Bake for 20–22 minutes until golden. Check with a toothpick: inserted into the center should come out dry. If wet, bake for another 3 minutes. Cool on a rack for 10 minutes before removing. You can also check our recipe for hemp flour pancakes – another hemp flour breakfast recipe.

Tips and variations

Breakfast muffins with hemp flour have hundreds of variations. Here are a few tried and true:

Banana-chocolate version. Add 2 mashed bananas (reduce milk by 30 ml) and 2 tablespoons of raw cocoa to the batter. Sprinkle the tops of the muffins with hemp seeds and 85% chocolate chips. The muffins will be naturally sweeter – you won’t need honey.

Carrot version. Add 150 g of grated carrot and a handful of raisins instead of berries. Carrot naturally sweetens and moistens the dough. Carrot muffins with hemp flour and cinnamon are particularly good for fall and winter.

Savory version. Skip the sugar and cinnamon. Add 50 g of grated sheep or goat cheese, a handful of sun-dried tomatoes, and a tablespoon of chopped parsley. Sprinkle the top with hemp seeds and sesame. Savory muffins are a great alternative to takeout sandwiches.

The golden rule of muffins. Never mix for too long. This is the most common mistake – overmixing activates the structure of the flour and results in a hard, dense interior. 10–15 spatula movements is the absolute maximum from the moment the wet and dry ingredients start to combine.

Frequently asked questions

Why are muffins with hemp flour green?

The green hue comes from chlorophyll and flavonoids naturally present in hemp flour. After baking at 180°C, the color is less intense – the muffins will be golden-green. This is natural, safe, and similar to the green color of pistachios in baked goods.

How much protein do muffins with hemp flour have?

One muffin provides about 5–6 g of protein. Hemp flour contains about 30 g of protein per 100 g according to Mattila et al. (2018) – three times more than wheat flour. Eggs and milk complete the rest of the protein in the recipe.

Can muffins with hemp flour be frozen?

Yes – freeze completely cooled muffins for up to 1 month in airtight bags. Thaw at room temperature for 1–2 hours or in the microwave for 30–45 seconds. Hemp flour freezes well without losing texture.

What can replace rice flour in muffins?

Buckwheat flour (nutty flavor, rich in rutin), gluten-free oat flour (milder), or a ready-made gluten-free mix. The ratio is the same: 120 g of substitute and 60 g of hemp flour. Buckwheat flour gives a more intense, distinctive flavor.

How to check if the muffins are baked?

Insert a toothpick into the center of one muffin – if it comes out dry or with dry crumbs, the muffins are ready. Muffins with hemp flour bake 2–3 minutes longer than wheat ones due to the density of the flour. Do not open the oven before the 18th minute.

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