Anna Wootton

hemp heart oatmeal and apple compote

Hemp Heart Porridge and Apple Compote

This is one of my favourite grab-and-go breakfasts that is vegan, gluten-free and packed with healthy fats and proteins. Hemp hearts are one of the highest protein seeds you could have while chia seeds help to thicken this porridge and add in the fats.

I add a half scoop of protein powder as I find it gives some subtle sweetness and flavour and of course amps up the protein even more. The longer it sits the longer the chia seeds thicken the porridge. I hate runny porridge so I let this one sit in the fridge overnight in a Tupperware container and then it’s ideal for just grabbing in the morning and taking to the office!

How about some apple compote to top it off? I have put the recipe below for that as well – naturally sweetened and so comforting! However, if you are looking to keep it even lower in carbs and higher in fats, simply top it off with a spoonful of almond butter instead. Delicious!

hemp heart oatmeal and apple compote

Hemp Heart Porridge: GF, high protein, low carb


  • 4 tbsp hemp hearts
  • 2/3 canned lite coconut milk
  • 1 tbsp chia seeds
  • 1/2 scoop protein powder


  1. Gently bring to a simmer the hemp hearts and coconut milk in a small saucepan. Stir for a few minutes and then turn off the heat.
  2. Pour it into a bowl and then stir in the chia seeds. Leave to sit for at least 10-15 minutes, or refrigerate and let sit for as long as you like. 
  3. Once cool, stir in protein powder if using or a couple of drops of stevia if required. 
  4. Top with apple compote or nut butter.

Now onto the apple compote! I make this compote several times a month. It’s delicious as a snack or a sweet treat as a dessert or – as pictured – on top of porridge in the morning (or pancakes, waffles…the opportunities are endless!).

If you’re not a fan of apple cinnamon or want a change, add 1-2 tsp maple syrup for an apple maple flavour. However, remember that apples are naturally very sweet so adding sweetener to them is really not necessary (if you do decide to add maple, perhaps choose a Granny Smith or more sour apple so it isn’t too sweet). Cooking and condensing apples down in this way magnifies the sweetness, so you have a sweet dessert without the need for additional sugars.

This compote takes only 5 minutes to prepare and then you can leave it bubbling away on the stovetop until it’s ready, filling your kitchen with a delicious apple-cinnamon aroma.

Apple Compote: naturally sweetened

Ingredients (makes 3 large or 6 small servings):

  • 4 organic apples – I use Fuji or a similarly sweet variety
  • 2 tsp cinnamon
  • 2 cups water
  • Juice of half a lemon


  1. I use organic apples, so I don’t peel them. If you don’t have organic, however, please make sure you peel your apples. Then core and dice them finely.
  2. Add apples to a saucepan, sprinkle over cinnamon and then top with water and lemon juice. Stir to combine all ingredients. Turn heat on medium until it comes to a low boil; reduce heat to low and leave to simmer for 20-30 minutes, or until all apples are tender and most, if not all, the water is gone.
  3. Take off heat and mash slightly with a potato masher or fork. I like to leave some parts whole and only mash some of it. If you prefer totally smooth applesauce, let cool and then blend.
  4. Refrigerate in Tupperware containers and enjoy as a snack or on top of your favourite breakfast! I love this on oatmeal that has been cooked with a dash of cinnamon and almond milk.