Quick Answer: What Are The Best Alternatives To Flax Seed?

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With the many health benefits, flax seeds have become an everyday staple for our cooking. However, if you want to replace it or try something similar, you may use a Substitute For Flax Seed such as chia seeds, hemp seeds, tofu, yogurt, almond meal, wheat germ, etc.

If you are looking for healthier alternatives to your normal everyday snacks and meals, then you might have been looking into flax seeds. Substitute For Flax Seed

They are becoming increasingly popular due to their diversity when it comes to cooking, as well as their excellent health benefits. They are one of the best healthy baking substitutes to use for binding ingredients.

However, the main downside to using flaxseed is that it can be quite expensive, and it can also be difficult to get your hands on at times.

This is why lots of people are looking for alternatives to flaxseed, which are available if you know what you are looking for.

There are lots of flaxseed alternatives that you can choose from, like almond meal, chia seeds, and more. In this article, we are going to share some of the best flaxseed alternatives with you.

Thankfully, there are plenty of options available for you to consider, depending on your preferences.

What Can You Substitute For Flaxseed?

There are lots of different options to choose from when it comes to substituting flaxseed, and we are going to leave a list of the best ones to consider below.

You can read all about them and choose the one that you think would work the best for you.

Substitutes	Calories (Per 100 gm)
Almond Meal	599
Yogurt	63
Tofu	76
Wheat Germ	360
Chia Seeds	486
Hemp Seeds	553
Psyllium Seeds	200
Pumpkin Seed Meal	446

1. Almond Meal

The first option that we are going to talk about is flax seed, which is mostly used to substitute things like eggs and flour during the process of binding different foods.

However, flaxseed does not have the protein that is so beneficial for the health benefits that it possesses.

So, if you are looking for an alternative that contains protein, then one of the best things that you can use is almond meal.

Almond meal is one of the best things to use instead of egg, and it works just as well for binding different ingredients together. As well as this, it is great for helping to thicken certain liquid based foods like soup and stew.

So, instead of using cornstarch, or other ingredients that are typically used for thickening or binding, you can go ahead and use almond meal in its place. It contains a good amount of protein, as well as fatty acids.

How To Substitute
The flax seed and almond meal are both excellent sources of fiber and omega-3 fatty acids, but the main difference is that the almond meal has a neutral flavor, while the flax seed is slightly nutty. The almond meal also works as a thickening agent.

2. Yogurt

A flaxseed alternative that you might not have thought of is yogurt, which is another great way to bind different ingredients together.

This is one form of dairy that doesn’t always have to be super unhealthy, and if you are lactose intolerant, you can even use a dairy-free yogurt.

Yoghurt also has some great health benefits, like helping to improve your digestive system to avoid constipation, and even helping to limit bad bacteria within your gut and intestines.

You should always use plain yoghurt when you are using it for baking purposes so you don’t overpower the flavor of the dish that you are trying to create.

Although, if you are making a strawberry dessert, or something of a similar nature, then you can choose the same flavor yoghurt if you want the flavor to pack a punch.

How To Substitute
Yogurt is an excellent alternative to flax seeds to bind the ingredients and has many health benefits. You can even try a dairy-free yogurt if you don’t have lactose intolerance.

3. Tofu

Although tofu is often associated with savory dishes, it can also be used for certain dessert recipes, depending on what you are trying to create. It might not work in every recipe, but it can work well for many.

Tofu also has great binding properties, which makes it a great substitute for flaxseed in certain circumstances.

You should always choose tofu that does not have any additional flavor, as this will work the best for dessert dishes. It even helps to add more protein and has great health benefits.

How To Substitute
With some excellent binding content, tofu has become one of the most popular substitutes for flax seeds. In addition, it works well in some of the desserts, although they are known for savory dishes and adding protein content.

4. Wheat Germ

If you want to make the most from the health benefits that certain foods have to offer, then you might want to consider using wheat germ instead of flaxseed for an extra boost in fiber, vitamin E, and vitamin B.

If you want to enjoy fresh bread without having to consume gluten or too many extra carbs, then wheat germ is often a great substitute.

Wheat germ is something that comes from the kernels of wheat, and it is considered to be a type of grain that offers great flavor and texture when it is used for making bread.

If you like a grainy and rough texture to things like sourdough bread and other types of bread, then this could be the special ingredient that you are looking for.

How To Substitute
Wheat germ can be substituted for flax seed in many recipes, like muffins and pancakes. However, wheat germ’s fiber and nutrients may differ from flax seed. In addition, wheat germ offers a great texture and flavor to the bread.

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5. Chia Seeds

Chia seeds are another ingredient that is becoming increasingly popular in the world of cooking, and they have certainly become a favorite superfood.

They can be used for cooking breakfast dishes, desserts, savory snacks, and so much more, and they are one of the most versatile substitutes on this list for these reasons.

When you add chia seeds to water, the seeds will double in size, and they have a jelly kind of consistency. They don’t have a particularly strong flavor, which is why they are commonly used in such a wide variety of dishes.

They are able to compliment other ingredients that you are using, and they are generally considered to be a superfood.

The reason that chia seeds are a super food is that they contain a high amount of fiber, and they also contain omega-3 fatty acids, as well as various other essential nutrients.

Chia seeds are typically one of the best choices when it comes to substituting flaxseed because they offer great health benefits and produce excellent results.

However, you should note that you cannot use chia seeds as a substitute for flax seeds for all dishes. They can become too gelatinous if they are exposed to too much moisture.

How To Substitute
Flax seeds are nutrient-dense and packed with Omega 3 fatty acids. They are also high in fiber and can be used in various ways. However, some people find them difficult to digest, and the oil is difficult to remove from the seed. The solution is to substitute flax seeds with chia seeds.

6. Hemp Seeds

Another alternative to flax seeds that you can use that is also high in nutrients is hemp seeds. Whereas flax seeds and chia seeds tend to be quite bland, hemp seeds are typically able to introduce some more unique qualities.

Although all of these are seeds, hemp seeds will typically have lots more health benefits than the other two options that we have mentioned so far.

One of the best things that you should know about hemp seeds is that they can create a slightly nutty flavor, which is great when you are baking things like cookies or bread.

Hemp seeds are also really easy for you to digest because they have a soft outer covering. Hemp seeds will work in the same way as flax seeds, which is great, but it may take some trial and error to learn how to bake with it.

Out of all of the options that we have mentioned on this list, the closest results that you will get to using flax seeds are when you are using hemp seeds. They are very similar and they offer almost the same results.

How To Substitute
Hemp seed is a perfect substitute for flax seed. Hemp seeds have a light, nutty flavor and a nutritional profile similar to flax seeds and are also high in protein, fiber, and omega-3 fatty acids. In addition, hemp seed can make hemp milk, granola, and baked goods.

7. Psyllium Seeds

Flax seeds are a perfect ingredient to make healthy and nutritious bread, granola bars, muffins, and more. However, they can also cause some unwanted reactions in some people, like gas and bloating.

Psyllium seeds are a good substitute for flax seeds, as they provide similar nutrition without unwanted side effects. In addition, it is rich in fiber and helps you get rid of gastro-related issues.

How To Substitute
Use psyllium seeds to replace flax seeds in a substitution ratio of 1:1 in your recipe.

8. Pumpkin Seed Meal

Flax seeds are one of the most beneficial foods for vegans because they provide an array of nutrients and can be easily incorporated into many dishes. But it can be challenging to find the perfect substitute.

One of the best alternatives is Pumpkin Seed Meal. It provides a similar nutritional profile to flax seed but with a sweeter, savory flavor. It also has higher fiber content and is loaded with antioxidants.

How To Substitute
Use the exact quantity of pumpkin seed meal your recipe calls for flax seed.

Summary

There are lots of different things that you can use instead of flaxseed when you are cooking or baking, and you don’t have to miss out just because you can’t get your hands on what the recipe is asking for.

You can choose from our list of the best flaxseed substitutes above, and each of them will work better than others for different purposes. It is up to you to decide which ones would work the best for the dish that you are trying to create.

It might take some trial and error to get used to working with these ingredients, but it will be worth it in the end when you get the hang of things and are able to reap the health benefits that these foods have to offer.

Frequently Asked Questions

Now that you know about some of the best alternatives to flax seeds, we are going to answer some of the most frequently asked questions about these seeds below.

How Are You Supposed To Use Flax Seeds?

There is no one way to use flax seeds as they have various different uses. You can add them to things like smoothies to add in some extra nutrients, or even use them as toppings for various other dishes.

They can also work to add some extra texture to your dish.

What Is The Purpose Of Flax Seeds In Baking?

The main reason why flax seeds are so commonly used as an ingredient in baking is because they can help to bind the mixture together.

If you don’t want to use ingredients like eggs, then flax seeds are great to use as an alternative to help you create similar results.

Is Chia Better Than Flaxseed?

Chia seeds are more nutritious than flaxseeds, according to some nutritionists. Chia seeds are a rich source of antioxidants and omega-3 fatty acids, which benefit brain health.

Flaxseeds are low in antioxidants but high in omega-3 fatty acids—the seeds also have more fiber than flaxseeds, which can help digestive health.

What Can You Substitute For Flax Seed?

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Flax seed is a healthy superfood that can be used in many ways. Learn about the different ways to use flax seed, and the best substitute for flax seed.

Ingredients

Almond Meal
Yogurt
Tofu
Wheat Germ
Chia Seeds
Hemp Seeds
Psyllium Seeds
Pumpkin Seed Meal

Directions

Choose your favorite substitute from the list given above
Follow the directions given in the recipe after having substituted the ingredient in the correct ratio

Recipe Video

Author
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Jess Smith

Hi, my name is Jess Smith, and I love cooking in my spare time. Around three years ago, I decided to give up my day job as a teacher to pursue my passion for food. While I have enjoyed sharing tips and tricks on Social Media, I have decided to expand my horizons through this blog.

Through this blog I hope to help others learn the basics and more intricate details of cooking. I know from personal experience how frustrating it can be to cook a meal, only to realize you are missing one ingredient from your list. This is why I love to write articles chatting readers through some great substitutes that can be used in an emergency.

I hope you will find this blog useful, and that it will help you to develop your culinary skills, to help you cook up a storm!