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Hemp milk is a creamy dairy-free milk, that also happens to be nut-free, too! It’s the perfect alternative to almond milk or oat milk, and it’s easy to make at home.

hemp milk poured into glass

Benefits of Hemp Seeds

Why is hemp milk good for you? Hemp seeds are a complete source of protein, containing all of the essential amino acids your body needs.

Here’s what else you’ll love:

Hemp hearts are also very easy to blend, so you don’t need a super-powerful blender to make this plant-based milk.

How to Make It

There are just 3 simple steps to make homemade hemp milk.

  1. Blend. Add everything to the blender, and blend until smooth.
  2. Strain. Pour the blended mixture through a fine mesh strainer or nut milk bag, to remove any sediment.
  3. Enjoy! You can drink this right away, or let it chill in the fridge until you’re ready to serve it.

I use pitted Medjool dates to sweeten this hemp milk recipe, but you can use maple syrup, if you prefer. There will be less to strain out that way!

hemp mik strained and in serving glass

Storage Tips

How long does hemp milk last? You can store it in the fridge for up to 5 days.

Since this recipe has no preservatives or stabilizers, it may separate as it sits in the fridge. Be sure to shake well each time you’re going to use it, to make it creamy again.

hemp milk in two glasses


  • Chocolate Hemp Milk: Add a 1/4 cup of cacao powder, plus 4 to 5 tablespoons of maple syrup, for a sweet chocolate drink.
  • Strawberry Hemp Milk: Add 1 cup of fresh strawberries, 1/2 teaspoon vanilla extract, and 1 to 2 tablespoons of maple syrup, then strain well after you blend it. This milk will only last 3 days in the fridge, so only make what you’ll use by then.

finished hemp milk on marble board

More Dairy-Free Milk Recipes

two glasses of hemp milk

Hemp Milk

4.71 from 17 votes
Hemp milk is an easy dairy-free alternative with a complete source of plant-based protein. I love how it's nut-free and quick to prepare!
prep10 mins cook0 mins total10 mins


  • 4 cups filtered water (32 ounces)
  • 1/2 cup hemp hearts (70 grams)
  • 2 large Medjool dates (pitted; or 1 tablespoon maple syrup)
  • 1 teaspoon vanilla extract (5 grams)


  • Combine all of the ingredients in a blender and blend until the hemp hearts are completely broken down, about 60 seconds.
  • Pour the milk through a fine mesh strainer or nut milk bag, to remove any pulp. (There won't be a lot strained out, so this is optional if you don't mind a bit of sediment in the bottom of your cup.) Serve right away, or store in an airtight container in the fridge for up to 5 days.



Nutrition information is four 1/4 of this recipe. This is automatically calculated, and is just an estimate, not a guarantee.


Calories: 181kcal | Carbohydrates: 11g | Protein: 9g | Fat: 11g | Saturated Fat: 1g | Sodium: 12mg | Potassium: 85mg | Fiber: 2g | Sugar: 8g | Vitamin A: 147IU | Calcium: 50mg | Iron: 4mg
Course: Drinks
Cuisine: American
Keyword: hemp milk

If you try this Hemp Milk recipe, please leave a comment below letting me know how you like it! And if you make any modifications, I’d love to hear about those, too.



Megan Gilmore leaning on her white countertop.

Megan Gilmore

Hi, I’m Megan. A former fast food junkie turned best-selling cookbook author. I create healthy recipes made with simple ingredients to make your life easier.

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