Best vegan (and gluten-free) banana hemp heart muffin recipe ever, plus a chance to win your own bag of Manitoba Harvest Hemp Hearts!

Hemp heart banana muffins in the making!

Hemp heart banana muffins in the making!

As someone who doesn’t eat red meat or dairy, and very rarely eats chicken, eggs and fish (I only do if it’s served to me just to make my life easier so I’m not “that picky vegan girl”), I need to get most of my protein and healthy fats from plant sources. Because I can’t eat peanut butter at every meal (even though I kinda want to) and I get sick of tofu and tempeh if I eat it everyday, I like finding ways to sneak the good stuff in to each meal. Not only is it more nutritionally well-rounded to include all macronutrients in each meal, but also it keeps you feeling satiated for longer.

If you’re vegetarian or vegan and haven’t tried hemp hearts yet (though you probably have because we’re all a bunch of hippies at heart), I highly recommend including them in your salads, smoothies and oatmeal as a protein and fat source. Hemp hearts contain 10g of protein and 10g of omega 3 and 6 per 30g serving (about 2 Tbsp). Also, they’re delicious. I add 1 Tbsp to my oatmeal everyday (and have been for the past three years) because it makes it a bit crunchy and extra tasty. I also use them in baking a lot for a boost of protein. I tried this recipe from Manitoba Harvest’s website last night and THEY ARE AMAZING.


Banana hemp heart muffins


  • 3/4 cup almond flour
  • 2 tablespoons coconut flour
  • 2 tablespoons Hemp Hearts
  • 2 teaspoon cinnamon
  • 1/4 teaspoon sea salt
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1 large ripe banana, mashed
  • 1 egg (OR if you are making this vegan, use 1/4 cup unsweetened apple sauce or a flax egg, which is what I used)
  • 1 tablespoon coconut oil, melted
  • 2 tablespoons unsweetened almond milk (I used soy)
  • 1 teaspoon vanilla extract


  1. Preheat over to 350 degrees
  2. Combine almond flour, coconut flour, Hemp Hearts, cinnamon, sea salt, baking soda and baking powder into a large bowl
  3. whisk together remaining ingredients
  4. Add the wet ingredients to the dry and stir to combine
  5. Spoon batter into muffin tray and bake for about 15 minutes
  6. Remove from the oven and let cool before transferring to a cooling rack
So good!

So good!


Of course, hemp hearts aren’t just for hippies. Even if you eat meat, adding hemp hearts to your morning cereal provides an extra boost of fibre, magnesium, zinc, folate, iron, vitamin B6 and thiamine. If you already eat a well-rounded diet, however, you probably don’t need to spend the extra cash on this “superfood”. But if you don’t mind spending your whole paycheck at Whole Foods, go ahead an add hemp hearts to your shopping cart.

Want to try some hemp hearts (or save yourself a few bucks if you already love them)? Enter my Manitoba Harvest Hemp Hearts giveaway! Two lucky readers will win a 56g bag of hemp hearts each πŸ™‚ The contest closes on February 20. I will contact you by email to let you know you’ve won, and the lovely folks at Manitoba Harvest will send you a bag.
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Disclosure: I was giving a 56g bag of Manitoba Harvest Hemp Hearts through a Fit Approach campaign in return for a review. I already eat Manitoba Harvest Hemp Hearts everyday for breakfast, and have been for the past three years, so I was happy to save a couple bucks on something I already buy AND have the chance to give a couple of bags away to my readers πŸ™‚