Homemade Maple Hemp Milk or Hemp Creamer in Just 5 Minutes!


Dairy-free milk beverages are often looked down upon for being light on substance, but homemade versions, like this maple hemp milk, pack in unparalleled freshness and a wallop of nutrition.

Admittedly, I had never been a big fan of hemp milk. Store-bought versions are a bit too grassy and somehow a little “off” for my tastes. But once I started testing different milk beverages, I became a total hemp seed convert. I ended up creating Healthy Hemp Mylk and Happy Hemp Creamer recipes for Go Dairy Free: The Guide and Cookbook. And this easy recipe is a spin-off from those formulas.

Homemade Maple Hemp Milk - vegan, dairy-free, soy-free, nut-free recipe with unbelievable flavor freshness and nutrition.

Homemade Maple Hemp Milk or Creamer in Just 5 Minutes!

Below are some of my personal notes for this maple hemp milk recipe in addition to bites of nutritional information about its homemade goodness.

  • Hemp seeds are not marijuana, and you won’t get high from them. They are, however, rich in Omega fatty acids and other essential nutrients.
  • The taste of this maple hemp milk is still a touch grassy, but the pure unprocessed flavors are more full-bodied, complimentary, and almost a little, dare I say, addictive. I also find that the vanilla really tames those overtly natural notes and maple syrup brings it all together.
  • Once well-blended and strained, I estimated (based on the remaining hemp see pulp) that each cup of this maple hemp milk contains approximately one 1-ounce serving of hemp seeds. This means that it has MORE protein, magnesium, and riboflavin than dairy milk.
  • Magnesium is believed by many to be an unsung hero for bone health. Some research is saying that we may be overloading on calcium while deficient in magnesium. Want to balance both? Add a serving of calcium citrate powder to this maple hemp milk recipe

Homemade Maple Hemp Milk - vegan, dairy-free, soy-free, nut-free recipe with unbelievable flavor freshness and nutrition.

  • Maple syrup gives this recipe a delicious, sustainable light sweetness. Yet even with this addition, my maple hemp milk has approximately the same amount of sugars as a very un-sweet cup of cow milk.
  • I also like it as a post-workout drink. Though chocolate milk has been publicized lately as a fitness beverage, this maple hemp milk is much lower in sugars and yet higher in protein and healthy fats.

Homemade Maple Hemp Milk - vegan, dairy-free, soy-free, nut-free recipe with unbelievable flavor freshness and nutrition.This post was originally sponsored by Bob’s Red Mill, but I’ve updated it more recently.

Special Diet Notes: Homemade Maple Hemp Milk or Creamer

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, vegan / plant-based, vegetarian, paleo, raw, and top food allergy-friendly (whew!). I think that covers the bases.

4.7 from 3 reviews
Homemade Maple Hemp Milk (with Creamer Option)
Prep time
Total time
I make small batches of this maple hemp milk as it's very easy to make and tastes best within the first couple of days. If preferred, you can double the batch, refrigerate and optimally use within 3 days. This recipe is adapted from the Healthy Hemp Mylk and Happy Hemp Creamer recipes in my flagship book, Go Dairy Free: The Guide and Cookbook.
Recipe type: Drinks
Cuisine: American
Serves: 2¼ cups
  • ½ cup shelled hemp seeds
  • 2 cups water, divided
  • 2 tablespoons maple syrup, or to taste
  • ½ teaspoon pure vanilla flavoring or extract
  • Pinch sea salt
  1. Place the hemp seeds in your blender with half of the water. Blend until relatively smooth and creamy, 1 to 2 minutes. You will still see some little bits of hemp seed, that's okay.
  2. Add the remaining water, maple syrup, vanilla, and salt and blend until relatively smooth and creamy.
  3. Strain the maple hemp milk through a nut milk bag or (my method) through a sieve lined with a few layers of cheesecloth. Squeeze to extract all of the creamy goodness.
  4. If chilling any leftovers, stir before serving - it will separate a bit.
Hemp Creamer Option: Increase the hemp seeds to ¾ cup and reduce the water to 1½ cups.

Hemp Seed Pulp: There shouldn't be much remaining after you strain the hemp milk as hemp seeds do blend up fairly easily, but any pulp from your cheesecloth or nut milk bag can be tossed into oatmeal or baked recipes (such as granola or muffins).
DIY Dairy-Free Hemp Milk - healthy, homemade, easy, vegan & allergy-friendly recipe!

About Author

Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.


  1. Honestly I have never heard of hemp milk. But this sound a little sweet with the touch of maple syrup. May I ask, aside from consuming alone, what would you use this with (ie Cereal or use it IN something you’re baking).

    • Hi Kaitie, yes, we enjoy it with oatmeal, granola, and it works well in place of milk in baking – in fact, it’s great for recipes due to the protein and healthy fats, they lend structure and tenderness.

  2. Well you’ve convinced me to try making my own now! I haven’t even tried hemp milk but I know I would love it, since I love hemp seeds 🙂

  3. In my opinion a store bought hemp milk is the only one dairy milk alternative that I really like. In the same time I am truly impressed that it is so easy to make it at home! When buying plant derived milk I always check nutritional values and in this case assessing the exact nutritional values will not be that easy, although a problem of the nutrients solves itself if I’ll manage to use entire remaining hemp pulp within the same period of time what the hemp milk. I can add the amount of hemp seed hearts, maple syrup and other extras used for hemp milk production to my daily nutritional values calculator.

    • Hi Kate, when you make it at home, most of the hemp seeds do blend in – much more so than with store-bought – since they are fairly soft little seeds. I estimate that each cup of hemp milk from this recipe has about 3 tablespoons of hemp seeds; only 1 tablespoon or possibly less is lost if you strain it / remove leftover pulp. Also, if you’re using the hemp milk in smoothies, there really is no need to strain it at all. They’ll be pretty seamless in a blended beverage.

    • Really?! I guess hemp milk had only a small surge of popularity a few years ago and now just a couple of brands make it. I think it really is because it’s a dairy-free milk beverage that’s far better when made fresh.

  4. I’ve never like the store-bought hemp milk either, but I love hemp seeds and i love what they can do for smoothies so I think homemade is the way to go! The maple + vanilla additions just make we want to drink it straight 🙂

Leave A Reply

Rate this recipe: