Nourishing 3 Minute Strawberry Hemp Milk

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Ready for a nostalgic treat? This luscious strawberry hemp milk has retro strawberry milk vibes but comes together in 3 minutes flat with no syrups, and no straining! It’s low in sugar, rich in omega 3 fatty acids and important minerals like iron and zinc.

Nourish your inner child with this creamy, fruity strawberry hemp milk!

As much as you all love my easy 3 minute hemp milk (it’s one of my top posts on Tiktok!) I think you are going to absolutely flip for this delicious strawberry hemp milk, because it’s bursting with real strawberry flavour and makes it SO easy to get more omega 3 fatty acids into your day.

As a dietitian, I’m always looking for easy, set-it-and-forget-it ways of getting more nutrition into my day and this strawberry hemp milk really delivers: each 1 cup serving contains 6.5 grams of plant-based protein and 2 milligrams of vegan iron from hemp hearts, plus plenty of vitamin C and tummy-friendly fibre from the strawberries! 

Yep, this plant-based recipe is something almost anyone can enjoy, as it’s gluten free, allergen-friendly and even low FODMAP for all my IBS folks enjoying a low FODMAP diet right now.

As a kid, one of my favourite treats was stirring those strawberry or chocolate syrups into my milk after school so this strawberry hemp milk feels really nostalgic for me and yes, your kids will actually love it! 

Anyone who has been hanging out here long enough knows that my youngest always gives me the “is this healthy?” side eye when I ask her to try a new creation but she absolutely gulped this one up! Yes, she likes it a bit sweeter – I love that you get to control the sweetness yourself – and it works well with fresh or frozen strawberries so you can enjoy this yummy treat all year long!

I love a glass of this luscious vegan strawberry milk on its own, but it also makes a delicious base for smoothies, overnight oats or chia puddings. I love finding new ways to enjoying hemp milk…this recipe was inspired by blackberry vanilla hemp milk I created for Good For Your Gut!

Grab your ingredients to make this easy vegan strawberry milk

Make it easy, and make it DELICIOUS: this creamy, flavourful strawberry hemp milk is made with just 4 ingredients!!

just 4 ingredients – strawberries hemp hearts, maple syrup and vanilla – plus water and salt!

Strawberries: ripe seasonal berries taste incredible in this recipe but you can absolutely use frozen strawberries! Just be sure to thaw them first and maybe add a bit of extra maple syrup.

Hemp hearts: hulled hemp seeds, or hemp hearts, make such a delicious and nutrient dense vegan milk, packed with minerals like iron, magnesium and zinc plus omega 3 fatty acids.

Maple syrup: I love maple syrup as it adds something extra to the flavour but you could absolutely substitute cane sugar or your favourite sweetener here.

Vanilla: vanilla makes everything taste a bit more like dessert…so don’t skip it! I also like a tiny pinch of salt here for extra flavour.

FAQ: are strawberries low FODMAP?

As a gut health dietitian, I always hold my breath when new FODMAP updates come out! Strawberries used to be an ‘eat freely’ food, but new data from MONASH university has found that strawberries do have some FODMAP.

So now the low FODMAP serving of strawberries is 5 medium berries, or 65g. Remember, if you’re currently following a low FODMAP diet, I highly recommend you grab the low FODMAP app so you can stay up to date with changes!

How to make strawberry hemp milk, in just 3 minutes flat!

You won’t believe how easy it is to make this delicious strawberry hemp milk! No cooking, no syrups and no straining…just blend it up in your Vitamix and enjoy in 3 minutes flat!

I love how easy this is! Just pop everything into the blender…

…and blend for 45 seconds! Hemp milk is awesome because it doesn’t need to be strained.

Step One: wash your fresh berries or thaw your frozen berries and pop them into the blender with water, hemp hearts, maple syrup, vanilla and salt

Step Two: Blend on high for 45 seconds, taste, adjust sweetness as desired and enjoy!

Yep, it’s that easy…which is good, because you’ll want to make this yummy vegan strawberry milk ALL THE TIME.

If you want to thaw frozen strawberries faster, just pop them in a colander and run them under hot water! So easy.

Tips, Tricks and Substitutions

This strawberry hemp milk stores well in the fridge in a sealed jar for up to 3-4 days. Just shake and enjoy! Or, freeze leftover hemp milk in ice cube trays and use in smoothies.

I love this strawberry hemp milk straight up, but you could absolutely use it to make an iced latte, or as a base for smoothies, overnight oats or chia puddings. 

This nourishing, creamy strawberry hemp milk is packed with omega 3 fatty acids and it’s good for your gut!

More yummy ways to use up a bag of hemp hearts

Creamy Sunflower, Pumpkin, Hemp Seed Butter

Vegan Peanut Butter Hemp Cookies

Nourishing Rhubarb and Rolled Oat Crisp

5 Minute Brownie Batter Overnight Oats

30 Minute Green Pasta Recipe with Kale


Nourishing 3 Minute Strawberry Hemp Milk

Ready for a nostalgic treat? This luscious omega 3-rich strawberry hemp milk comes together in 3 minutes with no syrups!
Cuisine American
Diet Gluten Free, Vegan, Vegetarian
Keyword hemp hearts, strawberries
Dietary Preference dairy free, Gluten-Free, low FODMAP, nut free, vegan, vegetarian
Prep Time 3 minutes minutes
Total Time 3 minutes minutes
Servings 4 servings


High Speed Blender


3 cups water2 cups ripe strawberries or thawed frozen strawberries½ cup hemp hearts2 tablespoons maple syrup or more to taste2 teaspoons pure vanilla extracttiny pinch salt


Place water, strawberries, hemp, maple syrup, vanilla and salt in a high speed blender and blend on high for 45 seconds!
Pour into mason jars and store in the fridge for up to 4 days. Just shake and enjoy!


Separation is normal as this strawberry hemp milk contains no stabilizers. Just shake and enjoy!

You can also freeze leftovers in ice cube trays for use in smoothies.

The post Nourishing 3 Minute Strawberry Hemp Milk appeared first on Desiree Nielsen.

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