Poppy seed rolls with hemp seeds

Poppy seed buns are a classic in Polish bakery traditions. Adding shelled hemp seeds to the poppy seed filling is a change that doesn't destroy tradition—the seeds' nutty flavor complements the bitter aroma of poppy seeds and gives the filling a more distinct texture. Hemp seeds also provide something poppy seeds lack: a complete amino acid profile and omega-3 and omega-6 fatty acids in a ratio close to optimal for humans. This recipe is for someone who enjoys traditional baked goods but wants something more.

KEY INFORMATION
• Hulled hemp seeds contain about 31 g of protein per 100 g and all 9 essential amino acids (House et al., Food Chemistry, 2010).
• The omega-6 to omega-3 ratio in hemp seeds is about 3:1 – close to the optimal level for humans (Callaway, Euphytica, 2004).
• Three tablespoons of hemp seeds (30g) in the filling adds approximately 9g of protein for the entire batch of 12 buns.
• Magnesium in hemp seeds: approx. 210 mg/100 g – covers 501 TP3 T of the daily requirement of an adult (USDA, 2023).

Why do poppy seeds and hemp seeds work well together?

Poppy seeds and hemp seeds are two distinct flavor profiles that, together, create a filling distinctly more interesting than either alone. Poppy seeds have an intense, bitter flavor and a fine-grained texture. Hemp seeds are soft, nutty, and delicate. The combination creates a filling with a complex, multi-layered flavor structure—something between a classic poppy seed spread and peanut butter. Honey or sugar in the filling binds these profiles together and softens the bitterness of the poppy seeds.

From a nutritional perspective, hemp seeds remedy one of the deficiencies of poppy seeds. Poppy seeds are rich in calcium (approx. 1400 mg/100 g) and iron, but have an incomplete amino acid profile. Hemp seeds provide all 9 essential amino acids, including lysine and methionine, which are poorly represented in poppy seeds (House et al., Food Chemistry, 2010). Three tablespoons of seeds for the entire batch of filling (12 buns) is about 9 g of additional plant protein per batch.

Nutritional values – what does one yeast roll provide?

One bun (approx. 85 g with filling) provides approx. 275 kcal, 7 g protein, 9 g fat and 38 g carbohydrates. Fiber from poppy seeds and hemp seeds: approx. 2 g. Magnesium from hemp seeds (approx. 210 mg/100 g, USDA FoodData Central, 2023) provides approximately 15% of an adult's daily requirement in one bun. Calcium from poppy seeds (approx. 1400 mg/100 g) provides approximately 15% RDA per serving – significantly more than a bun without filling.

Ingredients – what do you need?

• For the dough: 400 g wheat or spelt flour, 7 g dry yeast (or 25 g fresh), 110 ml warm milk, 1 egg, 50 g butter at room temperature, 3 tablespoons sugar, a pinch of salt
• For the filling: 200 g of poppy seeds (ground or ready-made poppy seed mass), 50 g of peeled hemp seeds, 3 tablespoons of honey or maple syrup, 1 tablespoon of butter, optionally a teaspoon of vanilla extract
• For brushing: 1 beaten egg + 1 tablespoon of milk
• For sprinkling: 1 tablespoon of shelled hemp seeds

How to prepare yeast rolls with poppy seeds and hemp seeds – step by step?

Total time: approx. 90 minutes (including 60 minutes of rising). Active time: approx. 30 minutes.

Step 1. Activate the yeast. Mix the yeast with 1 teaspoon of sugar and 50 ml of warm milk (approx. 37°C). Wait 10 minutes. The mixture should become frothy and rise noticeably. If there is no foam, the yeast is inactive; replace it with fresh yeast. This step is critical: inactive yeast means the dough will not rise.

Step 2. Knead the dough. Combine the flour, remaining sugar, egg, remaining warm milk, and active yeast. Knead for 8–10 minutes by hand or 6 minutes with a mixer's dough hook. Add the butter, a little at a time, and knead for another 5 minutes until the dough is smooth and elastic, pulling away from the sides. Cover and let it rest in a warm place for 45–60 minutes.

Step 3. Prepare the filling. Mix ground poppy seeds with honey, hemp seeds, butter, and vanilla. The mixture should be thick – spreadable, but not runny. Stir in the hemp seeds last – not blended – so they remain visible and crunchy in the filling.

Step 4. Shape and stuff. Degas the risen dough. Roll it out on a floured surface into a 40x30 cm rectangle. Spread the filling evenly, leaving a 2 cm border around the edges. Roll it tightly into a log and cut it into 12 equal pieces with a sharp knife.

Step 5. Second rising and baking. Place the pieces on a baking sheet lined with parchment paper, cover with a cloth, and let rest for 20 minutes. Brush with a mixture of beaten egg and milk and sprinkle with hemp seeds. Bake at 185°C for 18–22 minutes, until golden brown. Cool on a wire rack.

Tips and variations

Buns with a poppy seed and hemp filling come in many varieties. A few tried-and-true recipes:

We noticed in our tests that the hemp seed filling requires a tight roll—a loose roll causes the seeds to fall out when cutting. Before rolling, lightly press the filling into the dough with your hand to ensure adherence. Hemp seeds don't stick to poppy seeds as well as raisins—firm pressure before cutting eliminates this problem.

Nut version. Add 30g chopped walnuts or almonds to the filling. The nuts enhance the texture and flavor, complementing the hemp seeds. Add a tablespoon of honey – the nuts absorb moisture from the poppy seed mixture.

Version with orange. Add the zest of one orange to the filling. The citrusy flavor offsets the bitter poppy seed aroma and highlights the nuttiness of the hemp seeds. This classic combination in Polish holiday baking gets a hemp-infused upgrade here.

Gluten-free version. Replace the wheat flour with a mixture of rice flour (250g) and potato starch (100g), along with psyllium (1 tablespoon) as a gluten substitute. Gluten-free dough is less elastic and requires less kneading (5 minutes instead of 10). The rising time can be longer – up to 75 minutes. The hemp seeds in the filling remain identical and provide all 9 essential amino acids (House et al., Food Chemistry, 2010) regardless of the cake version.

Check out ours too hemp seed oatmeal cookies – different format, same nut base.

Frequently Asked Questions

Why are my buns dense and heavy?

The most common cause is inactive yeast or too short a kneading time. Always test the yeast for 10 minutes in warm milk with sugar. Yeast dough requires at least 10 minutes of kneading for the gluten to develop its proper structure. Hemp seeds contain approximately 31 g of protein/100 g (House et al., 2010) – they do not affect the structure of the dough, because they are only in the filling.

Can hemp seeds be added to yeast dough?

You can, but be careful. Fats in hemp seeds (approx. 14 g/30 g, USDA, 2023) may impair the formation of the gluten network. It's safer to add them to the filling or as a topping, not to the kneaded dough.

How to store hemp seed buns?

In an airtight container, up to 2 days at room temperature, or up to 5 days in the refrigerator. Frozen, up to 2 months – thaw in the oven at 150°C. The omega-6 to omega-3 ratio in hemp seeds is 3:1 (Callaway, Euphytica, 2004).

How many calories are in poppy seed and hemp seed buns?

One bun (approx. 85g) provides approximately 275 kcal, 7g protein and 9g fat. The hemp seeds in the filling provide 3 tablespoons (30g) per 12 buns – approximately 0.75g omega fat from the seeds per bun (USDA, 2023).

Are hemp seed buns suitable for children?

Yes – hemp seeds are a food product with THC below 0.3% according to EU Regulation 2022/1393. Magnesium in seeds (approx. 210 mg/100 g, USDA, 2023) is a valuable component of the diet of children over 1 year of age.

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