It’s zucchini season — time to get creative in the kitchen and put those green beauties to good use. Zucchini and hemp seeds make a fantastic pair, especially this time of year when gardens are bursting with fresh produce. The key? Pick zucchini while they’re still tender and before they balloon into baseball bats. Sometimes they hide under those big leaves and grow enormous!

I was taught at a young age, to gently peek under the foliage — careful not to step on the vines! Sure, those monster zucchinis looked impressive, but they aren’t great for eating. Worse, they stressed the plant from producing more. Once zucchini started coming in, my dad would say, “we’ve got ‘m coming out of our ears.” That still holds true today.

Zucchini bread was a household favorite with cinnamon and other nice spices, but now zucchini and hemp seeds can bring that old classic to a new height! This post includes recipes and eating ideas to make use of your zucchini. Zucchini is gluten free, keto, diabetic friendly, vegan, diary free, soy free and nut free. Just good ole eating. So dig in.

Dad’s Pride and Joy

Growing up, my dad always had a garden. We lived at the end of a dusty dirt road in a rural area, with the garden across the street from our house. Every spring, the season kicked off with a stinky delivery of chicken manure. Dad would race in from work, quickly change clothes, put on his garden shoes, and fire up his rototiller — ready to prep the soil for another year of homegrown glory.

That garden was his pride and joy. The rows were ruler-straight, staked and plumb-lined with military precision. Each section was carefully labeled with whatever we’d planted. The rows in between were wide enough for the rototiller to cruise through and keep the weeds in check. No Roundup. No Preen. No fancy fertilizer — just old-school, nostril-burning chicken manure and his kids to keep the planted rows weed free.

We were taught early how to tell the difference between carrot, beat, corn and onion sprouts and a weed. Once things started growing, daily weeding became our job. And yep — we hated it. But looking back now, there’s something beautiful about those hot, gritty garden lessons. They stuck, like dirt under your fingernails after a long summer day.

Big was better when it came to tomatoes and onions. Dad and Uncle Mow were rival gardeners. Each season it was an unspoken competition as to who would be the garden genie with the tastiest Beefsteak tomatoes. Dad claiming he could grow onions the size of basketballs. Telling Moe he needed to use chicken sh!t.

Give Away Time for Zucchini and Hemp Seeds in the Neighborhood

Okay, so we didn’t have any hemp seeds in our garden bounty to share with the neighborhood. However, when it came to summer squashes like zucchini and yellow crooked-neck, the harvest was plenty. Once they stared coming in, we were sent around the neighborhood to share. Still leaving lots to be blanched and frozen, or stewed and canned. That’s how we ate during the winter.

Today’s world has changed all that. Throughout most the United States, fresh produce is available year-round. The need for canning has become a lost art. Store shelves and freezer sections are packed with most any vegetable you could want. Yes, community and backyard gardens are great pleasure and pride for many folks, but the majority of people simply don’t have the time or space to grow their own.

If you have the desire to connect with that homegrown appeal, head to your local MI farmers market where dirty fingernails still rule and connect with farmers who care about what you eat. Detroit, Michigan hosts one of the oldest farmers markets in the country. Detroit Eastern Market is open year round on Saturday’s with additional days during the growing season.

Why Zucchini and Hemp Seeds Work So Well Together

Zucchini is light, hydrating, and naturally low in calories and carbs, making it a staple in vegan, keto and gluten-free diets. But while zucchini brings the volume, hemp seeds bring the boom — a mild nutty flavor, loaded with complete plant-based protein, omega-3 and omega-6 fatty acids, iron, magnesium, and all nine essential amino acids.

Together, they can create meals that are:

✅ Gluten-free
✅ Keto- and low-carb-friendly
✅ High in plant protein and healthy fats
✅ Easy to digest and anti-inflammatory

If you have an old favorite, family zucchini bread recipe, dig it out! It’s easy to hemp it up with nutrition and flavor. Substitute out 1/2 of the flour called for in your recipe and use hemp protein powder in its place. You can also add about 1/4 cup of flax seed meal too.

Zucchini and Hemp Seeds Zucchini and Hemp protein powder by better option foods

Take Your Favorite Zucchini Bread Recipe and Substitute out 1/2 the Flour called for in your Recipe with Hemp Protein Powder

Recipes That Celebrate Zucchini and Hemp Seeds

Want a few easy ways to combine zucchini and hemp seeds? Try these Better Option–approved ideas:

Zucchini Noodles with Hemp Pesto – Use a spiralizer to make zoodles, then top with a pesto made from hemp hearts, basil, garlic, lemon, and olive oil.
Hemp Seed Zucchini Fritters – Shred zucchini, mix with eggs, hemp hearts, hemp flour and spices, then pan-fry into golden crispy bites.
Stuffed Zucchini Boats – Hollow out zucchinis and fill with a mix of cauliflower rice, hemp protein, garlic, and herbs. Bake until tender. Top with hemp hearts.
Zucchini-Hemp Muffins – For those riding the low-carb baking train; hemp flour and almond flour, then add in shredded zucchini + hemp hearts for texture and moisture. Want to add a nutty crunch? Use whole toasted hemp seeds.

Zucchini and Hemp Seeds: A Fresh Power Combo for Gluten-Free Living

When you’re living gluten-free, it pays to find versatile foods that do more than just “fill in.” Enter the dynamic duo: zucchini and hemp seeds — a fresh, nutrient-packed combo that’s low in carbs, high in protein, with a mild nutty flavor that’s perfect for everything from quick meals to smart snacking.

At BetterOptionFoods.com, we’re all about helping you make better choices with hemp seed foods that support your health goals — and zucchini just so happens to be the veggie bestie your hemp hearts have been waiting for.

Zucchini and Hemp Seeds – Keto-Friendly Nutrient Powerhouses

If you’re looking to add more variety and nutrient-dense options to your low-carb lifestyle, look no further than the dynamic duo of zucchini and hemp seeds. Wholesome ingredients that work double-time — giving you both flavor and functional fuel.

Zucchini is a keto dream vegetable: low in carbs, high in water content, and incredibly versatile. You can spiral it, grill it, bake it, or stuff it. While, Hemp Hearts bring complete plant-based protein — to the party. They’re rich in omega-3 and omega-6 fatty acids, magnesium, iron, and zinc, giving your zucchini recipes a superfood status.

Try sautéing zucchini noodles in avocado oil, tossing in some garlic and chili flakes, and topping with a generous sprinkle of hemp hearts. Or blend zucchini into a creamy soup and top it off with hemp hearts for a nutty twist.

The beauty of combining zucchini and hemp seeds lies in their subtle flavors and bold nutrition. They’re gluten-free, low-carb, and high in plant power — the Better Option, every time.

Health Benefits That Go Beyond the Plate

Pairing zucchini and hemp seeds isn’t just good for your taste buds — it’s good for your gut, brain, and body:

Supports Digestive Health with fiber from zucchini and the anti-inflammatory properties of hemp
Helps Balance Blood Sugar thanks to their low glycemic impact
Boosts Brain Power from hemp’s omega-3s
Keeps You Full Longer with protein + fat + fiber synergy

Try a These Recipes to Get Your Zucchini and Hemp Seeds On

Summer Zucchini Hemp Heart Chips - Gluten Free

Summer time is zucchini time. Pairing hemp seed foods with zucchini is an excellent match. The mild nutty flavor of hemp hearts and hemp flour compliment zucchini, whether is for a gluten free cake or savory crunchy zucchini sticks. Pull out your air fryer to whip up the this quick healthy recipe for crispy zucchini hemp heart chips for an appetizer or snack.

Gluten Free | Vegetarian | Healthy Eating

Print Recipe Pin Recipe

Course: Appetizer, healthy snack, Side Dish

Ingredients Equipment Method Notes

Ingredients

2 med zucchini, cut into ¼" slices
¾ cup hemp flour
¼ cup hemp hearts
¾ cup gluten free panko breadcrumbs
¾ cup fresh grated parmesan cheese
¼ cup Everything Bagel Seasoning, salt-free
OPTIONAL ½ tsp paprika
½ tsp Real Salt
OPTIONAL garnish with parsley flakes
2 lg eggs, whisked

Equipment

air fryer
cutting board & knife
baking tray or shallow dish
bowl to whisk eggs
Whisk

Method

preheat air-fryer to 390℉ to 400℉
on a baking tray or shallow dish:
Combine for breadcrumb mixture: hemp flour, hemp hearts, gf panko breadcrumbs, parmeson cheese, everything bagel seasoning and (optional) paprika
In separate bowl, whisk eggs
In batches: coat each zucchini slice with the egg mixture
Transfer the coated zucchini slice to the breadcrumb mixture. Pressing to make a nice crust on each side.
Place prepared zucchini slices on air fryer basket - leaving room for air to circulate so the zucchini will crisp up. Do not crowd the basket - do this is batches if your basket is small or air-fryer only allows only 1 layer at a time.
Bake for 8 minutes
Promptly remove zucchini chips and place on a cooling rack. Sprinkle with salt while hot. (optional) parsley flakes
Repeat this process with remaining zucchini slices.
Serve with your favorite dipping sauce
TIP: can't fine Everything Bagel Seasoning? Make your own
Mix together: ½ teaspoon each of onion powder, garlic powder and poppy seeds with 2 teaspoons of sesame seeds.
OPTIONAL: cut zucchini into sticks vs slices

Notes

To make this recipe you will need Hemp Flour and Hemp Hearts from Better Option Foods

OPTIONAL: cut zucchini into sticks vs slices

Zucchini Hemp Heart Sticks vs Chips - Gluten Free

Better Option Foods gluten free Hemp Flour is an awesome addition to any zucchini recipe. Add it to your pantry staple for all your gluten free baking needs.

hemp flour for Zucchini Hemp Heart Chips - Gluten Free by better option foods

hemp flour is gluten free

Tried this recipe?

Let us know how it was!

Zucchini and Hemp Seeds Meet Dark Chocolate

Once in a while we need to indulge in a sweet treat and dark chocolate. No one will know this Zucchini Hemp Protein Cake is gluten free. Enjoy

chocolate hemp zucchini cake tha'ts gluten free

Chocolate Hemp Protein Zucchini Cake - Gluten Free

Making this Chocolate Hemp Protein Zucchini Cake Gluten Free is a sinch! My preferred gluten free baking flour blend is the Better Batter Gluten Free All Baking Blend. You can substitute the Hemp Protein Powder with Hemp Flour. The zucchini will bring moist texture as well as yummy flavor and nutrition to this cake.

Print Recipe Pin Recipe

Prep Time 20

Cook Time 30

Total Time 50

Course: Dessert

Cuisine: American

Ingredients Equipment Method