Avocado and Arugula Salad with Hemp Hearts

Add a little extra crunch and extra protein to your salad with hemp hearts.
avocado salad

One of my go-to weeknight salads is a simple Avocado and Goat Cheese Salad. Here’s a slight twist on that using two of my other favorite salad ingredients: arugula and hemp hearts. Avocado and Arugula Salad with Hemp Hearts brings a little crunch and a little extra protein to your meal.

Hemp Demystified

Remember when hemp was just for rope or clothes or for smoking (LOL)! When did it get into your food?

Hemp plants are cannabis plants. Cannabis sativa. Same species as the plant that grows marijuana. Cultivation of hemp plants has been around a long time. They are used for both their fiber and their seeds. Hemp hearts are the nutty little treasures found inside hemp seeds.

Click image to learn more about hemp from Britannica

Hemp History

There is actually a fascinating history behind this plant. It goes back to 8000 B.C. You can read about it on Manitoba Harvest’s website. They are a producer of hemp products including packaged organic or conventional hemp hearts.

Manitoba Harvest hemp hearts
Manitoba Harvest organic hemp hearts

Feel free to read about the history, or just enjoy hemp hearts knowing they are from one of the most sustainable plants on the planet and that they are good for you.

Getting to the Heart of Hemp

I find hemp hearts to be very versatile because they are not too crunchy and don’t have a strong flavor like pepitas, walnuts or sunflowers seeds. They add just the right amount of texture.

As always, invest in high-quality extra virgin olive oil for use on any salad. You’ll never miss traditional salad dressings once you make the leap.

avocado salad

Avocado and Arugula Salad with Hemp Hearts

Add a little extra crunch and extra protein to your salad with hemp hearts.
Prep Time: 5 minutes
Total Time: 5 minutes
Course: Salad
Keyword: arugula, avocado, goat cheese, hemp hearts, olive oil
Servings: 2
Calories: 498kcal


  • 1 cup arugula
  • 1 avocado, cut in half and pitted
  • 2 tbsp crumbled goat cheese
  • 2 tbsp olive oil
  • 4 tbsp hemp hearts


  • Chop your arugula and split between 2 small salad bowls. Scoop out a half avocado and place half in each small bowl. Top each with half of the crumbled goat cheese and half of the hemp hearts. Drizzle with 1 tbsp of olive oil.


Serving: 0.5avocado | Calories: 498kcal | Carbohydrates: 11g | Protein: 16g | Fat: 45g | Saturated Fat: 7g | Polyunsaturated Fat: 14g | Monounsaturated Fat: 23g | Cholesterol: 6mg | Sodium: 62mg | Potassium: 528mg | Fiber: 8g | Sugar: 1g | Vitamin A: 684IU | Vitamin C: 12mg | Calcium: 90mg | Iron: 5mg
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Looking for more simple weeknight salads? Check out Frittata’s Salad Recipe Collection.

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Published by Jenny G

I'm sipping coffee in the morning, reading a cookbook for fun. Always planning my next trip and what I'll eat when I get there. Hoping to inspire others who share my love of cooking and eating, and to celebrate the wonderous diversity of food. I love to explore the world so I'll share my best itineraries and travel tips. Of course, sometimes I'd rather be snuggled up with a glass of wine and a good book so let's discuss those here too. And don't forget to feed the birds!

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