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Homemade Hemp Milk #lowfodmap #tararochfordnutrition

Homemade Hemp Milk

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  • Author: Tara Deal Rochford
  • Total Time: 5 minutes
  • Yield: 4 cups 1x


Homemade Hemp Milk is a super simple plant based milk you can make at home. Perfect to use in smoothies, with granola, or in coffee. Gluten free, dairy free, and low FODMAP.



½ cup hemp seeds

4 cups water

Pinch sea salt

12 teaspoon maple syrup, optional

½ teaspoon vanilla extract


Pour hemp seeds, water, sea salt, maple syrup (if using) and vanilla to a blender. Cover and blend for about a minute or until everything is thoroughly combined.

Adjust the flavor according to your taste preference (more salt, more maple, etc).

Pour milk into serving container that seals with a lid. Refrigerate for up to 5 days. Shake well before serving.


This recipe has not been tested for FODMAP content, but ingredients are used in low FODMAP amounts according to the Monash University app.

Recipe adapted from Minimalist Baker.

  • Prep Time: 5 minutes
  • Category: milk
  • Method: blender
  • Cuisine: american


  • Serving Size: 1/2 cup
  • Calories: 60.3
  • Sugar: 1.2 g
  • Sodium: 20.1 mg
  • Fat: 4.9 g
  • Saturated Fat: .5 g
  • Carbohydrates: 2 g
  • Fiber: .4 g
  • Protein: 3.2 g