Many people rave about the benefits of flaxseeds (sometimes spelled as flax seed), and they’re not wrong. You can opt for a flaxseed substitute instead if you don’t have any available or cannot eat them.
These seeds are considered a superfood. This is because they pack lots of antioxidants despite being tiny. Because of this, recipes that call for flaxseeds have flooded in. Using the replacements we provide below will enable you to cook recipes even without flaxseeds.
Adding flaxseeds to your meals is easy. Their mild, nutty, and sweet flavor blends well with other ingredients. In fact, if you add them in small amounts, they will be undetectable. This is especially true when paired with strong-tasting ingredients.
Flaxseeds can be added to cereals, smoothies, casseroles, and baked goods. They also make fine additions to both sweet and savory dishes.
It is important to note that flaxseeds have a tough outer covering. If you do not chew it properly, it will not be digested. It will pass through your body in the same form as you ingested it.
That said, you will not get the benefits that come with it. For this reason, most people prefer its ground and powdered form instead of the whole seeds.
Ground flaxseed, also called flax meal, can be used in place of breadcrumbs to coat fried foods.
When combined with water, ground flaxseeds thicken. This mixture mimics the consistency of egg whites. This combination is more commonly known as “flax egg.”
This is a suitable egg substitute for those on a vegan diet. Yet, the uses of flax eggs are limited, as they cannot replace eggs in all recipes. It is most commonly used in dishes where an egg acts as a thickener and a binding agent.
So, what can you substitute for flaxseed? Here are our top picks:
Chia seeds are one of the best substitutes for flaxseed. Nutrition-wise, chia seeds give you almost the same benefits as flaxseed.
That said, you can be sure you are using an equally nutritious alternative. After all, like flaxseeds, chia seeds are also labeled as a superfood.
If you substitute chia seeds for flaxseed, you don’t need to grind them to get their nutrients. Plus, these tiny seeds, like flaxseeds, also have high amounts of soluble fiber. This gives them thickening and binding properties.
You can also make a “chia egg” by adding them to water, much like how you make a flax egg.
For this reason, chia seeds can replace flaxseeds in baked goods. You can also add them to smoothies, soups, and yogurt for extra nutrition.
Chia seeds are also almost tasteless. Because of this, they can blend well with the other ingredients in your recipes.
The only downside here is that they differ in appearance. Chia seeds are black, so they are bound to give your dishes a darker hue.
Can you substitute hemp seed for flaxseed? Yes, you can. Hemp seeds can replace flaxseeds in almost all recipes.
Some might say they are better, as you can eat them as is and not worry about not getting their benefits.
The biggest difference is that hemp seeds have a more pronounced nutty flavor. This will be evident in recipes, so expect a bit of a flavor change. This is not bad, though, as many savory and sweet dishes taste better with a little nuttiness.
Perhaps the biggest downside is that hemp seeds cannot be used as an egg substitute. If you need something to thicken recipes, you are better off with another option.
You can also substitute flaxseed for wheat germ in baked goods. This alternative adds a rough texture, similar to ground flaxseeds.
More than that, when it comes to health benefits, wheat germ also does not come up lacking. Like flaxseeds, this option also has omega-3 fatty acids.
Wheat germ also tends to be on the sweeter side. So, expect your recipes to taste a bit sweeter than when you used flaxseed. You may need to alter the amount of sugar in your dish to compensate for this.
Can’t get your hands on our top picks? Don’t worry; there are other options for a flaxseed substitute. They won’t work in all recipes, but they will do the job in specific dishes.
Here are other flaxseed swaps you can use:
Almond meal is ground almonds. It is a good substitute because it can thicken and bind, like a flaxseed meal. Plus, it has a nutty flavor similar to flaxseeds. There will be no significant change in your dish’s flavor.
You should know that almonds and almond meals are not cheap. Plus, almond is a common allergen. So, you should use almond meals cautiously.
Surprisingly, tofu is also a great alternative for flaxseeds. Soya bean curd has excellent binding properties. Because of this, it can replace flaxseeds when used as a binding agent.
You can add tofu to baked goods, such as cakes and brownies. It makes baked goods dense and adds necessary moisture. Tofu, therefore, helps you achieve the perfect texture.
Like tofu, yogurt is one of the best healthy baking substitutes for flaxseeds. They provide added moisture and help with the binding, too.
When using yogurt in baked recipes, it is best to use unflavored ones. Doing so allows it to blend seamlessly with the other ingredients in your recipe.
Yogurt also has health benefits. You can rest easy, knowing you’re not replacing a superfood with something unhealthy.
Psyllium seeds are also excellent substitutions for flaxseed. These seeds provide a filling effect, aside from being a good source of fiber. When used in recipes, they’ll make you feel fuller longer. As a result, you won’t eat as much, which will lessen your cravings.
Yes, you can! It is actually great if you’ll have them daily so you can take advantage of their benefits. However, it should be noted that you should eat flax seeds in moderation.
It depends. These two seeds are both nutritious, and it’s difficult to say which one is better. For instance, chia seeds are better if you look at the ease of nutrient access. Flaxseeds need to be ground for you to get benefits; chia seeds can be eaten whole. Flaxseeds are more affordable than chia seeds.
Yes, you can use flaxseeds in baking. You can grind them coarsely to add some crunch to loaves of bread and muffins. More importantly, you can use flax eggs to replace eggs in most baked goods.
What is a good substitute for flaxseed? There are many, but the best is undoubtedly chia seeds. These seeds can replace flaxseeds in almost all recipes. They have nearly the same properties and nutrients.
Hemp seeds and wheat germ also do a great job taking the place of flaxseeds. They are both versatile and can work in most dishes. You can go with an almond meal if these three are unavailable.
When looking for an alternative, you should consider the nutritional value too. After all, flaxseed is used in recipes for the benefits it brings to the table.
