Hemp seeds are all the rage right now, packed with protein and healthy fats. We get it – they’re awesome. But, sometimes we run out, or maybe we’re just looking for a little variety.
No worries. There are plenty of substitutes that’ll give us the same crunch and nutrition. From chia to sunflower seeds, there are options to swap in without missing a beat.
These alternatives work just as well in smoothies, salads, or even baking. Ready to switch it up? In this article, we’ll cover five great hemp seed substitutes you can use anytime.

5 Easy Substitutes for Hemp Seed
Here are five substitutes for hemp seeds that we often use in recipes:
1 – Chia Seeds
Chia seeds are a fantastic replacement for hemp seeds, especially when it comes to boosting nutrition.
Packed with fiber, omega-3 fatty acids, and protein, they mirror hemp seeds’ health benefits. These tiny seeds are great for thickening smoothies, creating chia pudding, or adding texture to baked goods.
Chia seeds also absorb liquid, making them perfect for binding ingredients together.
Need more info on how to swap them into your recipes? Check out our full guide on chia seed substitutes.
2 – Flaxseeds
Flaxseeds, like hemp seeds, are rich in omega-3s and fiber. Ground flaxseeds are especially useful as they mix seamlessly into smoothies, oatmeal, or baking.
They have a mild, nutty flavor and can also be used to make an egg replacement when combined with water. For a healthier alternative to hemp seeds in granola or energy bars, flaxseeds are your go-to.
Want to learn more about other flaxseed swaps? Check out our guide on flaxseed substitutes.
3 – Sunflower Seeds
Sunflower seeds are a versatile and easily accessible substitute. They’re full of healthy fats, vitamins, and minerals, providing similar nutritional benefits to hemp seeds.
Whether you’re sprinkling them on salads, tossing them in trail mixes, or adding them to granola, they bring a satisfying crunch.
Their slightly nutty flavor is a great stand-in for hemp seeds in most recipes. For more ideas on how to use sunflower seeds, check out our sunflower seed substitutes.
4 – Pumpkin Seeds
Also known as pepitas, pumpkin seeds have a wonderfully earthy flavor and a great crunch
They are packed with magnesium, iron, and zinc, making them a nutrient-dense alternative to hemp seeds.
Whether you toss them on top of salads, use them in baked goods, or snack on them straight from the bag, pumpkin seeds are a perfect replacement.
They add both texture and flavor to dishes.
Looking for more ways to use them? Our full guide on pumpkin seed substitutes is just a click away.
5 – Sesame Seeds
Sesame seeds are another excellent substitute for hemp seeds. They provide a subtle sweetness and a mild crunch that’s perfect for both savory and sweet dishes.
You can sprinkle them on stir-fries, salads, or use them in baked goods to add texture. Rich in calcium and antioxidants, sesame seeds are a great way to boost nutrition while swapping out hemp seeds.
For more alternatives, check out our guide to sesame seed substitutes.
Frequently Asked Questions
Chia seeds make an excellent substitute for hemp seeds in smoothies, offering similar omega-3 benefits and a slightly gelatinous texture when soaked.
Yes, flaxseeds can replace hemp seeds in baking. They offer a similar nutty flavor and provide additional fiber and omega-3 fatty acids to your baked goods.
Sunflower seeds work well as a substitute for hemp seeds in granola, offering a crunchy texture and slightly nutty flavor, plus they are more affordable.

Andrew Gray is a seasoned food writer and blogger with a wealth of experience in the restaurant and catering industries. With a passion for all things delicious, Andrew has honed his culinary expertise through his work as a personal chef and caterer.
His love for food led him to venture into food writing, where he has contributed to various online publications, sharing his knowledge and insights on the culinary world. As the proud owner of CooksCrafter.com, Andrew covers a wide range of topics, including recipes, restaurant reviews, product recommendations, and culinary tips.
Through his website, he aims to inspire and educate fellow food enthusiasts, offering a comprehensive resource for all things food-related.