Aly Lewis, RHN

Hemp Pumpkin Porridge

What do you do when you need to make breakfast, but you’re out of eggs, and you’re trying to stay away from high-carb cereals like oats? Well if you’re like me, you always have a bag of hemp hearts stashed in your fridge. If you’re not like me and you’re like, wtf?? I highly recommend always having some hemp hearts in your fridge, since they make the best salad topper, or protein punch to a smoothie!

Well, as it turns out, you can turn hemp hearts into a warm, hearty breakfast porridge.

Bye bye oats, hello hemp!

Let’s take a moment and just talk about hemp, and why I love it so much. Not only does it taste delicious due to its mild nutty flavour, but hemp is also rammed full of nutrition. In fact, in just 30 grams of hemp hearts, there are about 10 grams of plant-based protein, and 10 grams of Omegas 3 and 6. Hemp hearts are also a great source of soluble and insoluble fiber, helping to fill you up, balance blood sugar, and bulk-up your stool so that you can have healthy and satisfying poops. Lastly, they are also packed with vitamins and minerals, including vitamins A, B1, B2, D and E, as well as the minerals calcium and iron.

30 grams of hemp hearts contains 10 grams of plant-based protein, and 10 grams of Omegas 3 and 6!

Are you convinced yet? Good! And back to that recipe…

Hemp Pumpkin Porridge

Now being that it is autumn, and it’s pumpkin everything right now, I couldn’t help but get some pumpkinny goodness all up in this porridge. Not only does the pumpkin offer added fiber to this breakie, but it’s also creamy and pairs nicely with those familiar warming spices like cinnamon, ginger, nutmeg and clove.

Another amazing thing about this porridge is that it is easy and fast to make. So throwing it together in the morning is no problem at all. However, if you do cherish that extra 10 minutes of sleep-in time, you could make this the night before, and then simply re-heat with 2 tablespoons of coconut milk either in the microwave (faster method, but less ideal), or on the stove (slightly slower method, but healthier).

Hemp Pumpkin Porridge

What You’ll Need  

  • ½ cup Hemp Hearts
  • 1 cup coconut milk (or your choice of alternative nut milk)
  • 3 Tbsp chia seeds
  • 3 Tbsp organic pumpkin puree
  • ⅛ tsp vanilla powder
  • 1 tsp pumpkin pie spice
  • pinch of sea salt
  • 3-6 drops of alcohol-free, liquid stevia (sub 1 Tbsp raw honey or maple syrup)
  • 1 Tbsp brown-butter ghee (sub coconut oil, butter, MCT oil, or regular ghee)

Topping (optional):

  • 2 Tbsp raw pumpkin seeds
  • 2 Tbsp raw sunflower seeds
  • 2 Tbsp unsweetened shredded coconut

To Make this Bad Boy:

Start by measuring out ½ cup of hemp hearts, and adding them to a medium sized pot. I personally love Manitoba Harvest Hemp Hearts, and I get mine at Costco because it’s the best value that I’ve found. If you don’t have a costco membership though, you can order them online here.

Next, Add 1 cup of milk (I used coconut), 3 tablespoons of chia seeds, and 3 tablespoons of pumpkin puree. Bring to a slight simmer over medium heat, stirring constantly to incorporate the pumpkin. As the hemp and chia seeds take on the liquid from the milk, the porridge will thicken.

Add spices to your liking. I liked to add in about ⅛ teaspoon of vanilla powder (you can also use ½ teaspoon of vanilla extract), and 1 teaspoon of pumpkin pie spice (when I’m having a lazy morning), or a combination of ½ teaspoon of cinnamon, ¼ teaspoon of nutmeg, a dash of ginger, and ⅛ teaspoon of cloves (when I’ve run out of pumpkin pie spice). 3-6 drops of alcohol free liquid stevia will help sweeten this baby, and a pinch of sea salt is always nice to throw in as well.

Lastly, I love to kick up whatever I’m eating with some healthy fats, since I’ve been experimenting with eating according to a paleo-keto diet. Feel free to either throw in a tablespoon of grass-fed butter, brown-butter ghee or coconut oil. If you have trouble with dairy, or difficulty digesting fats, I recommend that you stick to the coconut oil, as the medium chain triglycerides in the coconut oil allow the fats to be used immediately for energy, without needing to be processed by the liver first.

And voila! I’m a crunchy texture kind of girl, so I’ll often throw in a handful of pumpkin seeds and sunflower seeds on top to finish ‘er off, but this is completely optional.

Hemp Pumpkin Porridge

So what do ya think? Will you give this recipe a go? I encourage you to try it when you’re either out of eggs, or have gotten bored of eggs for breakfast (but honestly, I don’t know how anyone could ever get tired of eggs for breakfast!)


Hemp Pumpkin Porridge
Serves 2
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
497 calories
26 g
16 g
43 g
8 g
30 g
188 g
95 g
10 g
0 g
11 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 497
Calories from Fat 365
% Daily Value *
Total Fat 43g
Saturated Fat 30g
Trans Fat 0g
Polyunsaturated Fat 7g
Monounsaturated Fat 4g
Cholesterol 16mg
Sodium 95mg
Total Carbohydrates 26g
Dietary Fiber 8g
Sugars 10g
Protein 8g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. ½ cup Hemp Hearts
  2. 1 cup coconut milk (or your choice of alternative nut milk)
  3. 3 Tbsp chia seeds
  4. 3 Tbsp organic pumpkin puree
  5. ⅛ tsp vanilla powder
  6. 1 tsp pumpkin pie spice
  7. pinch of sea salt
  8. 3-6 drops of alcohol-free, liquid stevia (sub 1 Tbsp raw honey or maple syrup)
  9. 1 Tbsp brown-butter ghee (sub coconut oil, butter, MCT oil, or regular ghee)
Toppings (optional)
  1. 2 Tbsp raw pumpkin seeds
  2. 2 Tbsp raw sunflower seeds
  3. 2 Tbsp unsweetened shredded coconut
  1. Mix hemp hearts, chia and milk together in a small pot. Bring to a simmer over medium heat. Once simmering, add in pumpkin puree, and stir to combine. Cook for 3-5 minutes, or until porridge begins to thicken. Add spices, stevia and salt until desired flavour is reached.
  2. Pour into serving bowl. Add tablespoon of brown-butter ghee, or fat of choice, and stir until it’s melted and incorporated into the porridge.
  3. Sprinkle your toppings of choice to meet your desired crunchiness! Enjoy!
Aly Lewis, R.H.N.

Leave A Comment