Berry Hemp Spelt Muffins
5 from 2 votes

These vegan berry hemp spelt muffins are moist, tender, and so nutritious! They feature shelled hemp seeds for protein and whole grain spelt flour for fiber and flavor.

Nutritious, freshly baked berry hemp spelt muffins, sprinkled with shelled hemp seeds and resting on parchment paper.

These nutritious berry hemp spelt muffins have reminded me that I should be baking more often!

It’s been rainy here in D.C., and it’s not yet berry season. Even so, the use of frozen berries makes these muffins possible. You can enjoy them as a snack or portable breakfast option year round by using frozen blueberries, raspberries, or mixed berries. Or, you can adapt them for the seasons by swapping berries for another fresh fruit.

Why I love spelt flour

The muffins feature one of my “go-to” whole grain baking flours: spelt flour. I always try to incorporate more whole grains into my baking, and spelt is a great choice. Unlike regular whole wheat flour, spelt doesn’t taste bitter. Instead, it has a mildly sweet, slightly nutty flavor. It’s an ancient form of wheat that’s related to, but distinct from more modern strains. And some people who have a difficult time digesting conventional wheat find spelt more agreeable.

I rarely make baked goods with 100% spelt flour, because I like the lightness of all-purpose. But I often combine spelt and all-purpose in muffins and breads, as I do in these muffins. The Kitchn has more good ideas on how and what to bake with spelt flour.

Nutrient spotlight: hemp seeds and berries

In addition to spelt flour, which adds fiber to the muffins, I also threw two of my favorite superfoods into the batter: hemp seeds and berries. Hemp seeds are packed with plant protein (complete protein at that), as well as Omega-3 fatty acids. They’re one of the most nutritious seeds out there, and I put them in all sorts of sweet and savory recipes. They make appearances in one of my favorite hummus recipes, a go-to pesto, my hemp “parmesan” (which I put on everything), and lots of different salad dressings.

I probably don’t need to say much about the nutrient power of berries, as those are widely celebrated! I like Dr. Michael Greger’s advice to include a serving of berries in one’s diet daily, not as a rule, but as a wholesome suggestion. I’m always looking for my own ways to eat berries more often. Since I don’t always fresh fruit appealing, I’ve been known to cook my berries, blend them up, and bake with them, as I do here.

A lot of my baked goods, muffins included, are just for flavor and for fun. But when they can pack in lots of sensible, wholesome ingredients, as these berry hemp spelt muffins do, so much the better.

A close up photograph of a freshly baked vegan berry spelt muffin, topped with nutritious hemp seeds.

Substitutions and swaps

I like to create flexible baking recipes whenever I can. You can modify the berry hemp spelt muffins in many different ways, starting with your choice of flour! If you don’t have spelt, try regular whole wheat or white whole wheat in its place. Light spelt flour can be tricky to find, but it’s lovely for baking, and I recommend experimenting with it if you get a chance.

You can also make the muffins gluten free! To do this, I recommend choosing a gluten free, all-purpose flour blend that you know and trust. My go-to is King Arthur’s Measure for Measure.

If you don’t have hemp seeds on hand, you can use roughly chopped sunflower or pumpkin seeds. You can also make the recipe with chia seeds: try using three tablespoons of those instead of five tablespoons. Finely chopped nuts are also a good option. Whenever I don’t have shelled hemp seeds to make this recipe, I reach for finely chopped walnuts.

If you don’t have berries (or you’d prefer to use a seasonal fruit), you can make the muffins with chopped apples, pears, peaches, plums, cherries, or bananas. Keep it playful, and make them your own!

An overhead shot of vegan berry hemp spelt muffins, lined up on crinkled parchment paper.
Nutritious, freshly baked berry hemp spelt muffins, sprinkled with shelled hemp seeds and resting on parchment paper.
5 from 2 votes

Berry Hemp Spelt Muffins

Author – Gena Hamshaw
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Yields: 10 muffins


  • 1 cup (120 g) unbleached, all purpose flour
  • 3/4 cup (90 g) spelt flour
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon salt
  • 5 tablespoons (50 g) shelled hemp seeds, divided
  • 2 teaspoons apple cider vinegar
  • 1 cup (237 mL) non-dairy milk
  • 3/4 cup (144 g) cane sugar or coconut sugar
  • 1/4 cup (59 mL) neutral vegetable oil, such as refined avocado or grapeseed
  • 1/2 cup (113 g) applesauce
  • 1 cup fresh or frozen berries of choice


  • Preheat your to 350F. Lightly oil or line 10 muffin tins.
  • In a large mixing bowl, whisk together the flours, baking powder, cinnamon, salt, and 3 tablespoons hemp seeds.
  • In a separate bowl, briskly whisk together the vinegar and non-dairy milk. Stir in the sugar and oil. Add the wet ingredients to the dry ingredients and mix until just combined (a few tiny lumps are OK). Fold the berries gently into the batter.
  • Transfer the batter to your 10 lined muffin tins. Sprinkle the remaining 2 tablespoons hemp seeds over the muffins. Bake for 24-27 minutes, or until the tops of the muffins are golden, rotating the pan once halfway through baking. Transfer the muffins to a wire cooling rack to cool before enjoying.

Storing and freezing berry hemp spelt muffins

It’s no big secret that muffins are one of my favorite snacks. I love their versatility and the fact that they’re portable. They’re easy to make—they never feel like a big baking project or commitment—and I especially love that I can freeze them. When I make any of my favorite muffins, from banana chocolate chip to pumpkin cranberry to vegan corn & jam, I tend to freeze half of the muffins immediately. I store the rest in the fridge for immediate snacking. Some for now, some for later.

The berry hemp spelt muffins will keep in an airtight container in the fridge for up to five days. If you’d like to keep them any longer, I recommend freezing for up to six weeks.

A small dessert plate with a vegan berry hemp spelt muffin, sliced in half and ready for eating.

What can I tell you about these muffins? They’re tender and moist, but the tops have just a touch of crisp, crumbly texture. They’re filled with juicy berries, which add a touch of tartness and sweetness at the same time. Thanks to the hemp seeds, they’ve got just a little extra plant-based protein to offer you. But it’s wrapped in a package that tastes like an authentic bakery treat. They’re a very wonderful way to start the day—especially with a little vegan butter or nut butter.

Let me know what you think. I hope the muffins will help to keep your homemade snacking game sweet and satisfying!


Post updated on October 22, 2020.

This post may contain affiliate links. If you use these links to buy something I may earn a commission. Visit my privacy policy to learn more.

Categories: Recipes, Muffins & Scones, Snacks
Method: Oven
Dietary Preferences: Soy Free, Tree Nut Free, Vegan
Recipe Features: Meal Prep

Leave a Comment

5 from 2 votes (1 rating without comment)

Star ratings help other readers to find my recipes online. If you loved this recipe, would you please consider giving it a star rating with your comment?

Thank you for your feedback. I'm grateful for your presence in this space!


Your email address will not be published. Required fields are marked *

Recipe Rating

  1. 5 stars
    I just made a batch of these today to stash in the freezer and keep on hand for snacks, or to go with breakfast. They are so light and fluffy, and I love the addition of cinnamon with the blueberries and hemp seeds. These muffins are delicious!

    • So glad that you like them, Coby! They’re an oldie but goodie—I’ve loved the recipe for years.

  2. BTW, this recipe needs to use baking POWDER, not baking soda. I tried both and there’s a definite difference in taste!

    • Ugh, Holly, I’m so sorry for that error! (And I am so glad you commented, since I hadn’t caught it.) I wish I could make you a batch to make up for the bum batch you must have gotten from the soda. Big apologies, and thank you for letting my readers know.

  3. These were really moist and delicious! I would note that they’re aren’t overly sweet (which I happen to like), but if you like a sweeter muffin, I would increase the amount of coconut sugar in the recipe.

  4. These looks so delicious – I’ve actually got some spelt flour that needs using up!

    I was wondering if you have any tips for iron deficiency/anaemia? My recent blood test showed me to be mildly anaemic, kind of makes sense as I’ve been having a lot of the symptoms!

  5. These look delish – can’t wait to try them! I use quite a few of the One Degree products and really enjoy them (especially the puffed rice cereal which I hadn’t found a good organic brand I liked for granola bars and such). I wondered if you have a take on the “veganic” aspect of them? Not that I think using less animals products is a bad thing by any means, but if the manure/compost to fertilize organic plant foods includes some natural, organic animal product (from well treated animals that are frequently an integral part of sustainable farming), is that something you still try to avoid or have a problem with and, for any particular reason? Or is it just the general contribution to, and relationship with, undesirable farming practices those types of fertilizers tend to have when it comes to large scale production like this? Of course, totally understand if you don’t have time to answer- you’re a busy bee! Thanks!

  6. I am more of a baker than a cook. Both of these look fabulous, especially that bread! Sweet baby jesus that looks amazing. Im obsessed with dates and I love nuts. What a great combo 🙂

    Have a good weeekend!

  7. I love the One Degree Cacao Crisps:) So awesome that they use coconut sugar! I have Dreena’s Cook Book and Love it. Although I have never made the muffins you reference. yours look great and I love that you only use 1/3 cup of sugar.

    Ok but now I am checking out that date bread because it looks amazing X 1000!


  8. These look perfect! I’ve been on a baking kick recently (even though it’s getting warmer out, go figure) and these look like something I need to make. Who doesn’t like a good muffin?

  9. I love Spelt, especially in cakes. And coconut sugar too. It’s gotten kind of a bad rap lately with depleting the coconut tree source so I use it sparingly but these gorgeous muffins will be worth the wait 😉
    Lovely as usual Gena ♥

  10. I was excited to hear just a couple of weeks ago that Ezekiel products are coming to the UK! At the moment the market for spouted grain products is virtually non-existent.
    Love the look of these muffins. Berry-licious!

      • Do you know where they will be stocked? I live out in the boonies and am hoping they might be accessible rather than restricted to urban areas only…