These hemp and pistachio cups are full of ‘good for you’ ingredients which, when combined together, make the most delicious treat. Perfect for afternoon snacks and make convenient, delicious nutrition for busy days or if you need a ‘lil’ something after a long day.
These hemp seed snack cups are packed with essential fatty acids your body can’t make vital for health and wellbeing. Real ingredients, real nutrition – no artificial additives and the recipe has minimal steps to make – you just need a food processor and 10 spare minutes to make this (plus a bit of time for refrigeration).
Why you will love this recipe:
Only 9 ingredients – no complicated list of ingredients
Vegan– perfect for plant-based diets
No bake – easy to make in minutes
Healthy & nutritious – full of natural whole food ingredients
Protein-rich – a great hit of nutrition when you need it
The ingredients needed to make these hemp pistachio protein cups:
Hemp seeds are a protein powerhouse, the superstar of the show. With around 6 grams of protein per 2-tablespoons they are a great addition to your store cupboard and have more protein than many seeds such as chia. They are rich in essential fatty acids, including omega-3 and omega-6, which are important for brain function, skin health, and inflammation regulation.
They have the ideal ratio of omega-6 and omega 3 fatty acids. These days, we eat a ratio of 21:1, when we really need a ratio of 3:1. Luckily for us, hemp seeds contain omega fatty acids in exactly this ratio. They are a rich source of essential vitamins and minerals including phosphorus, potassium, sodium, magnesium, sulphur, calcium, iron and zinc and contain the B-vitamins B1 and B2. B1 is important for our nervous system and B2 actually helps us feel less stressed due to its effect on the hormone cortisol.
Hemp seeds are also a good source of the beauty vitamin E. This vitamin has an effect on our skin, hair and nails. They are the most nutritionally complete food source in the world, making them the most wonderful addition to your healthy eating plan. They are one of nature’s “perfect foods” providing all nine essential amino acids that are required by the body to build proteins.
I use them in protein bars smoothies, smoothie bowls and snacks at every opportunity I can get. They are also not very expensive and a great one to sprinkle on porridges and yogurt bowls for a bit of extra oomph! In short, you will be hard pressed to find a food that ticks as many nutritional boxes as hemp seeds! Its truly a superfood health infusion.
Pistachios – seeds of the pistachio tree. Pistachios are often called nuts, but they are actually seeds. People have been eating them for thousands of years – a great source of healthy fats and protein. Also packed with vitamin B6 and are an amazing colour too, usually green and they have a slightly sweet taste.
Oats – a fantastic whole-grain packed with fibre. They are rich in complex carbohydrates, which provide slow-releasing energy, helping you stay fuller for longer. Oats contain a range of essential nutrients, including B vitamins, iron, and magnesium, all of which support energy production and overall health. They can sometimes get a bad press but I’m still a big advocate of oats – especially when combined with nuts and nut butter to keep you full for longer.
Almond butter – provides a rich and creamy texture that helps bind all the base ingredients together. It is a fantastic source of healthy fats, particularly monounsaturated fats. It’s also packed with protein, making these cups quite filling too. It’s also rich in vitamin E. Try and ensure you use a natural nut butter with just nuts (and maybe a little sea salt).
Almond flour – Adding almond flour as well as oats ups the protein of these cups. They give them a great texture too. Almonds are a good source of vitamin E.
Dates – I’m trying hard to minimize the amount of sugar that I consume and today I’m sharing my simple secret to satisfying my own sweet cravings – dates. Natures natural sweetener and I do love the sweetness that they add to almost any recipe. So yes, I use dates a lot – and for good reason! They are quite high in sugar, but unlike processed sugars they tend not to spike your blood sugar as much. That is because they are high in fibre and key minerals. They also taste absolutely amazing.
They are a super fruit – a great source of nutrients and vitamins such as potassium, magnesium, vitamins B6 and K, calcium and iron, which contribute to various health benefits and also provide a natural energy boost. I love to use dates as a base in most of my snack balls, no-bake bars, or if I need a natural sweetener in a cookie or frosting. They are little morsels of natural sugar and a great alternative to refined sugars. You don’t need many dates to make something sweet!
Protein powder – Adding this makes the macro nutrients (protein, carbs, fats) more balanced as part of a modern healthy eating plan (rather than the ancient high carb, low protein baking). Protein powder also acts as a “flour” to the cheesecake and helps the ingredients stick together.
Dark chocolate – A good quality dark chocolate is always my preferred choice for sweet treats. It’s a good source of antioxidants and contains minerals such as iron, magnesium, and copper. I also opt for one that has minimal sugar and at least 70% cocoa solids. The base of the cup is sweet with the dates, so the dark chocolate balances this out well.
Refresh your body, mind, and gut with this super healthy snack bite. Whip up a batch in 10 minutes, freeze to harden, and store leftovers in the fridge so they are ready at a moment’s notice. Whether it’s for a pre- or post-workout energy boost, breakfast on-the-go, or to satisfy that 3 o’clock snack craving, these bars are the golden ticket.
Weekly game plan: make a batch of these hemp pistachio protein cups. Reach for one any time snack cravings strike. Repeat as often as necessary.
Simple as that!
Hemp & Pistachio Protein Cups
Ingredients
Base Crust
- 1 1/2 cups dates, soaked 30 minutes and drained
- 1 cup almond flour (almonds blended to a flour)
- 1 cup rolled oats
- 1/2 cup hemp hearts (shelled hemp seeds)
- 1/2 cup pistachios
- 1/2 cup ½ cup almond (or any other nut or seed) butter
- 1/4 cup protein or collagen peptides powder, plain or vanilla
- 1 teaspoon vanilla extract (use if protein powder is unflavoured)
Chocolate Topping
- 1 cup dark or semi-sweet chocolate chips
- 1 tablespoon coconut oil
- 2-3 tablespoons hemp seeds and chopped pistachios
Instructions
- Line a 12-hole muffin pan with paper liners or use a silicon muffin pan.Add all the base ingredients to a food processor and pulse until ingredients are combined. Be careful not to over process as its nice to have texture variance and different sized “bits” in your base crust.Add a tablespoon or two of water if needed if it won’t come together. Divide the mixture into the 12 muffin holes and spread out evenly with the back of a spoon. Place in the fridge while you melt the chocolate.
Chocolate Topping
- Place chocolate chips and coconut oil in small dish and microwave with 20 second bursts stirring between each one until melted and smooth.Or use double boiler method - (pot of boiling water with a bowl resting on top) melt the chocolate chips and the coconut oil together.Once melted, pour a spoonful or two over each of the bases and sprinkle over the some extra hemp and chopped pistachios. Refrigerate again to set chocolate.Once the chocolate has set, keep in a sealed container in the fridge for up to 1 week or freezer for up to 3 months.
If you are looking for more delicious, healthy, protein-rich, no bake desserts and treats to help you reach your health, wellness and fitness goals, you will love my collection here: Blended Bites
