These hemp & pistachio cups are full of ‘good for you’ ingredients which, when combined together, make the most delicious treat.

The recipe has minimal steps to make – you just need a good food processor and 10 spare minutes to make this (plus a bit of time for refrigeration).  

Why you’ll like this recipe:

✅ Only 7 Ingredients – No complicated list of ingredients!

✅ Vegan & Dairy-Free – Perfect for plant-based diets.

✅ No Bake – Easy to make in minutes.

✅ Healthy & Nutritious – Full of natural whole food ingredients.

✅ High protein – a great hit of nutrition when you need it

Why use hemp seeds?

Hemp seeds are a great addition to your store cupboard. They are high in omegas 3s and fibre and have more protein than many seeds such as chia. They are also a great source of minerals such as magnesium and potassium.  I buy them ready shelled as the outer shell can be very hard and difficult to digest. They are also not very expensive and a great one to sprinkle on porridges and yoghurt bowls, for a bit of extra oomph!

How to make hemp & pistachio cups

They are so easy to make. Simply add pitted dates, oats, pistachios and hemp seeds to a food processor with some almond butter and almond flour. Process until fully mixed and it resembles a soft dough.

Separate the dough into 12 equal pieces and press down into a cupcake tray. Melt some dark chocolate and top each one with the chocolate. You can also add an extra sprinkle of hemp and pistachio on top.

Refrigerate to firm up and you are good to go!

What ingredients do you need for hemp & pistachio cups:

• Shelled hemp seeds
• Pistachios
• Oats
• Almond butter
• Almond flour
• Medjool dates
• Dark chocolate

Shelled Hemp Seeds

Hemp seeds are a protein powerhouse, with around 6 grams of protein per 2-tablespoons. They are also rich in essential fatty acids, including omega-3 and omega-6, which are important for brain function, skin health, and inflammation regulation. Hemp seeds are also a great source of magnesium and iron. Hemp is a complete protein, providing all 9 essential amino acids.

Pistachios

Pistachios are a great source of healthy fats and protein. They’re packed with vitamin B6 and are an amazing colour too.

Oats

Oats are 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

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. 

Medjool dates

Yes, I used 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’s because they are high in fibre and key minerals such potassium and magnesium. They also taste absolutely amazing.

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.

Storage & Shelf Life

These hemp & pistachio cups can be stored in an airtight container in the fridge for up to a week.

If you want to store them for a longer period, you can freeze them. They’ll last for up to 3 months in the freezer.

Recipe Tips

• Which oats? I use organic, gluten-free oats for this recipe.  Oats are naturally gluten-free but can become contaminated in the production process . Many people who are gluten free avoid them.  Any oats will work for the recipe as they are blended.
• Toast your oats? They are officially no bake but if you prefer your oats a little toasted, just put in the oven for 10 minutes before making.
• Consistency: I use quite a runny almond butter so if yours is a little thicker, just add a little more or add a little water as you blend the base, so that it is soft and sticky.
• Substitutions: If you prefer another nut or seed butter, then please substitute with that. Just keep the quantities the same.  I regularly use peanut or cashew in bars, and both work really work.
• Soften the dates: My dates are also very soft so if yours are not, you can add some water as you blend. Alternatively, soak them in boiling water for about 20 minutes, drain fully and follow the recipe as written.  I often get asked what the best dates are to use and I would always say medjool dates. Their texture is perfect for sweet snacks like this; they are soft and squidgy and taste like caramel.  

If you enjoyed these hemp & pistachio cups, why not try some of these other no-bake options:

Chocolate Granola Bars

Hazelnut Cups

Chocolate Protein Balls

Toasted Coconut Bars