Keto Herbed Hemp Pilaf Recipe

Atkins Keto Herbed Hemp Pilaf
Net Carbs
Prep Time: 5 Minutes
Cook Time: 15 Minutes
Phase: Phase 1
Difficulty: Easy
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.









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How to Calculate Atkins Net Carbs

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  • 2 Tbsp fresh shallots, chopped
  • 1 ea fresh garlic cloves
  • 2 tsp butter, salted
  • 0 3/4 tsp italian seasoning blend
  • 2 cup Hemp Hearts hemp seeds, shelled
  • 6 tbsp chicken broth
  • 4 tsp fresh parsley, chopped


  1. Finely dice the shallot and mince the garlic. Add butter to a medium non-stick skillet over medium heat, sauté the shallots or 1-2 minutes until translucent. Add the garlic and Italian seasoning cooking for another 30 seconds until fragrant.
  2. Add the hemp seeds stirring to mix with the seasonings. Add in the chicken broth and mix until all the hemp seeds are moistened. Continue to cook while stirring until all the broth has evaporated and the hemp seeds are fluffing and drying out, about 7 minutes. Mix in 3 teaspoons of the parsley and transfer to a serving bowl - top with the remaining parsley as a garnish. Each serving is about 1/3 cup.

Cooking Tip

Note the serving size is only 1/3 cup for this recipe. To beef it up a little and make it a veggie side dish add an equal amount (about 2 cups) of cooked riced cauliflower or broccoli, additional butter and an additional 1/2 tsp of Italian seasoning.