This easy Hemp Granola with oats + a combination of nuts & seeds is so delicious and has less sugar than store-bought granolas. Plus, it smells SO good while it gets brown and crunchy as it bakes! Make a batch and add it to smoothies or yogurt bowls or have it as a healthy snack on it's own. 😊
As a dietitian, I make granola at home whenever I can because it's a great way to get in fiber and heart-healthy fatty acids. Plus, it's easy to customize with whatever nuts and seeds you have in your pantry.
This hemp granola recipe has nutty hemp seeds, pumpkin seeds, sliced almonds, and oats. It's sweetened with honey and chopped dates that get stirred in at the end! It's the best granola for yogurt bowls or to add on top of a blueberry protein smoothie for a great start to your day. 😊
More Healthy Homemade Granola Recipes
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- More Healthy Homemade Granola Recipes
- Why This Recipe Works
- Key Ingredient Notes and Substitutions
- How to Make Hemp Granola
- Dietitian Tip
- Video of How to Make Hemp Granola
- Variations
- Storage for Homemade Hemp Granola
- Expert Tips
- FAQ
- Related
- Perfect for Pairing
- Looking for Nutrition Education from a Dietitian?
- 📖 Recipe
- 💬 Comments
Why This Recipe Works
- Nutrition - this recipe contains healthy fats and antioxidants from the nuts and seeds to support brain health and hormone health. Oats provide phosphorus, manganese, and dietary fiber for a healthy gut.
- Customizable- once you have the basics, you can customize this hemp granola however you want using what you have in your pantry.
- Easy - this recipe is as easy as mixing simple ingredients in a bowl and baking them in the oven.
Key Ingredient Notes and Substitutions
This hemp seed granola recipe is made with wholesome ingredients. Below are some ingredient notes. Measurements can be found in the recipe card at the bottom of this post.
- Rolled Oats - I like to use rolled oats as the base of granola. Oats are a source of whole grain and contain dietary fiber. Look for "rolled" oats, "traditional" oats or "old-fashioned" oats on the label. They maintain their texture and heartiness when baked whereas quick oats are smaller and won’t give the crunch for a good granola and steel cut oats are too tough. If you're gluten-free be sure to look for certified gluten-free oats.
- Hemp Seeds - hemp seeds are a good source of plant protein and also contain healthy fats including ALA Omega-3s to support brain health. I use Manitoba Harvest hemp hearts.
- Sliced Almonds & Pumpkin Seeds - this recipe calls for sliced almonds and pepitas (pumpkin seeds). Both get nicely browned when baked. With that said, you can use any combination of nuts that you enjoy or have on hand.
- Fine Sea Salt - just a pinch of salt is perfect for enhancing the other flavors.
- Cinnamon - adding cinnamon makes it a more flavorful granola and it also adds antioxidants.
- Oil - I use extra-virgin olive oil for this granola to help everything get nice and toasty in the oven. Other oils that work are avocado oil or coconut oil.
- Natural Sweetener - this recipe calls for honey, but pure maple syrup works too. The sugar is what helps to bind the oats together to make clumps. Honey is antimicrobial and if you use local honey it's great for helping with allergies.
- Vanilla Extract - vanilla extract adds more flavor.
- Dates - chopped Medjool dates get stirred in after this hemp granola is out of the oven. In this recipe, it replaces other dried fruits like raisins or craisins that are often found in granola and tend to be high in added sugars. Dates are sweet from natural sugars. Plus, dates also add nutrition including extra fiber and some potassium, iron, Vitamin B6 and magnesium.
How to Make Hemp Granola
Below are the directions for how to make this recipe with photos that I hope are helpful! Check out the recipe card at the bottom for the full recipe.
Step 1 - Preheat the oven to 325℉ (160°C) and prep a large baking sheet with greased parchment paper. In a large bowl, mix together the dry ingredients including the oats, nuts, seeds, salt, and cinnamon. Do not add the dates yet!
Step 2 - In a separate medium mixing bowl, whisk together the wet ingredients including the oil, honey and vanilla. Then, add the wet mixture to the dry and stir together until well combined.
Step 3 - Spread the oat mixture on the baking sheet in an even layer and bake in the preheated oven for 25-30 minutes, stirring every 8-10 minutes. The granola is done when it’s golden brown. Remove from the oven and let the granola cool.
Step 4 - Once it has has cooled, stir in the chopped dates and break the granola into clumps.
Hint: Don’t stir it right after taking it out of the oven! Let it cool for as long as possible first. The air will help create the granola clusters.
Dietitian Tip
Hemp seeds are full of nutrition! They contain 10 grams of plant-protein per 3 tablespoon which is nearly as much as 2 large eggs. The protein in hemp seeds is a complete protein which means they contain all 9 essential amino acids. Hemp seeds are also high in dietary fiber for gut health and heart-healthy Omega-3 fatty acids that have been shown to support brain health and hormone health. Plus, they contain antioxidants, magnesium, vitamin E, and phosphorus.
Video of How to Make Hemp Granola
Here's a video of how to make this recipe that I hope is helpful!
Variations
- Nut-free - if you are serving this homemade hemp granola to someone with a nut allergy, leave out the almonds, which are tree nuts. Instead, use 3 different kinds of seeds like flax seeds, sunflower seeds or chia seeds along with the hemp and pumpkin seeds.
- Fancy hemp granola - add coconut flakes (add these halfway through baking if using), dark chocolate chips (add AFTER baking so they don't melt) or brown sugar. Mix in some peanut butter.
- Fruity granola - if you like it more fruity, add golden raisins, tart dried cranberries or cherries, and dried apples along with the dates.
Storage for Homemade Hemp Granola
One of the great things about homemade granola is that it stores well for a long time.
- Room Temperature - store it for up to 2-3 weeks in an airtight container at room temperature.
- Refrigerator - store it for up to 3-4 weeks in an airtight container in the fridge.
- Freezer - store hemp granola in a freezer-safe container for 3-6 months in the freezer. Thaw in the fridge overnight or at room temperature for about an hour.
Expert Tips
- Give it a good stir about halfway through cooking. I pat it back down with a spatula into an even layer after stirring.
- When the granola mixture is done baking, remove it from the oven and let it cool to room temperature before stirring it or breaking it apart. This is what helps form the big clusters.
- Add in the dates after the granola has baked and cooled. I tried adding it with the other ingredients and I personally thought it was too chewy and it hardened a bit when bakes. Adding it after the granola bakes keeps the dates nice and tender.
FAQ
While healthy means something different to everyone, this hemp granola is a nutrient-rich option. It contains dietary fiber for a healthy gut, and heart-healthy fats that also support brain health and hormone health. This recipe also contains several vitamins and nutrients including antioxidants, potassium, iron, Vitamin B6 and magnesium.
Homemade granola doesn't have the preservatives that store-bought granola has so it doesn't last as long. But it still lasts for a long time, which is why it's one of my favorite things to make! In fact, homemade granola lasts for up to 2-3 weeks at room temperature or 3-4 weeks in the fridge. To store it, use an airtight container and keep it away from moisture, heat, or direct sunlight.
Absolutely! Once it is completely cooled, you can freeze granola in an airtight container for 3-6 months. To thaw it, either keep it in the refrigerator overnight or let it sit out at room temperature for 30-60 minutes.
As long as you use gluten-free oats, this is gluten-free granola! If you are buying a store-bought granola, be sure to check the nutrition label to make sure it is gluten-free. In general, the main ingredient in granola is oats. Oats are a naturally gluten-free food. However, many oats are processed in a facility that also processes gluten-containing foods so there is a risk of cross-contamination. The best way to tell if the oats you use are gluten-free is check for the certified gluten-free mark or check to make sure that gluten or wheat is not listed under the "may contain" statement on the nutrition facts panel.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Hemp and Date Granola:
Looking for Nutrition Education from a Dietitian?
Here are some of my educational posts you may enjoy:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Easy Homemade Hemp Granola Recipe with Oats and Honey
Equipment
- airtight container for storage
Ingredients
- 2 cups rolled oats (200g)
- ¼ cup hemp seeds (40g)
- ¼ cup pepitas (pumpkin seeds) (35g)
- ¼ cup sliced or slivered almonds (20g)
- ¼ cup honey (75ml or 2.5 fl oz)
- ¼ cup olive oil (50ml or 1.5 fl oz)
- ½ teaspoon vanilla extract (3ml)
- ½ teaspoon fine sea salt (3g)
- ½ teaspoon cinnamon (3g)
- 3 dates, chopped
Instructions
- Preheat the oven to 325℉ (160°C) and prep a large baking sheet with greased parchment paper. In a large bowl, mix together the dry ingredients including the oats, nuts, seeds, salt, and cinnamon. Do not add the dates yet!
- In a separate medium mixing bowl, whisk together the wet ingredients including the oil, honey and vanilla. Then, add the wet mixture to the dry and stir together until well combined.
- Spread the oat mixture on the baking sheet in an even layer and bake in the preheated oven for 25-30 minutes, stirring every 8-10 minutes. The granola is done when it’s golden brown. Remove from the oven and let the granola cool.
- Once it has has cooled, stir in the chopped dates and break the granola into clumps.
- Hint: Don’t stir it right after taking it out of the oven! Let it cool for as long as possible first. The air will help create the granola clusters.
Video
Notes
- Use rolled (old-fashioned) oats instead of quick oats. Rolled oats will crisp up better in homemade granola.
- Give it a good stir about halfway through cooking. I pat it back down with a spatula into an even layer after stirring.
- When the granola mixture is done baking, remove it from the oven and let it cool to room temperature before stirring it or breaking it apart. This is what helps form the big clusters.
- Add in the dates after the granola has baked and cooled. I tried adding it with the other ingredients and I personally thought it was too chewy and it hardened a bit when bakes. Adding it after the granola bakes keeps the dates nice and tender.
- Room Temperature - store it for up to 2-3 weeks in an airtight container at room temperature.
- Refrigerator - store it for up to 3-4 weeks in an airtight container in the fridge.
- Freezer - store hemp granola in a freezer-safe container for 3-6 months in the freezer. Thaw in the fridge overnight or at room temperature for about an hour.
Nutrition
Resources: Medical News Today
Mary
I've made this recipe 3 times now and every time I make it it's SO good. I love that it uses dates instead of craisins or other dried fruit cause I'm cutting back on added sugars. I always throw a handful of the granola in my smoothie in the AM. Thank you for a new favorite!