7 best flaxseed substitutes (Plus, how to use them in recipes)

Need best flaxseed substitute for a recipe? Let’s explore some alternatives like chia seeds, hemp seeds, psyllium husk, ground oats, and many more. And discover how to easily replace flaxseed in your recipes without destroying the recipe. I’ll also discuss the swap ratios, so you know exactly how to create delicious food just the way you love it. Before I forget I’ll also provide some suggestions for substituting flaxseed flour too.

Flaxseed has become a kitchen staple, especially for those following a healthy low carb lifestyle or keto diet. But life happens so here are 7 best flaxseed substitutes to get a similar (or better) results.

Why replacing flax seeds in a recipe can be a challenge?

Apart from being super nutritious – flax seeds is known for its unique nutty flavor especially when they are cold milled. And not to forget the crunchy texture to homemade granola, energy bars, muffin, crackers, or bread especially when you are preparing egg-less recipes.

Because it serves as binding agent substituting can be a challenge in gluten-free recipes. So let’s explore how to substitute flax seeds efficiently keeping the flavor as close as possible to the original recipe.

How to choose the right flaxseed substitute for your recipe?

Substitutes	Nutrient profile	Taste	Best uses
Chia seeds	High in fiber, omega-3 fatty acids	Mild, nutty	Thickening, binding, puddings, smoothies
Hemp seeds	Rich in protein, omega-3 & 6	Nutty	Topping, thickening, smoothies
Sunflower seeds	High in vitamin E, magnesium	Nutty	Topping, salads, smoothies, energy bars
Psyllium husk	High in fiber	Neutral	Binding, thickening, gluten-free baking
Sesame seeds	Good source of calcium, iron	Nutty	Topping, salads, Asian dishes
Ground Almonds	High in healthy fats, vitamin E	Nutty	Baking, breading, coating, desserts
Ground Oats	High in fiber, iron	Neutral, oat-y	Baking, thickening, binding, cereal
Arrowroot Powder (bonus)	Gluten-free thickener, light texture	Neutral	Thickening, binding, gluten-free baking
Coconut	High in fiber	Sweet, coconutty	Baking, thickening, coating, gluten-free

Can chia seeds be a good substitute for flax seeds?

Yes, chia seeds are an excellent substitute for flax seeds for most types of recipes. Because when it comes to nutritional make up- chia seeds are similar to flax seeds. They are high in fiber, omega-3 fat and protein. Additionally, they are also a good binding agents for baking. Here’s the swap ratio for best results:

Can hemp seeds be a good substitute for flax seeds?

Hemp seed flour are great thickener agents so you can add them to sauces, soups, or smoothies. They add a nutty flavor and subtle earthiness to dishes enhancing its taste profile.

Having said that, ground hemp seed aren’t very good binding agents – so your baking goods like cookies or cakes will come apart if you don’t add a binder.

	How to substitute
Whole Hemp Seeds	Replace with an equal amount. Toasting them enhances nutty flavor.
Hemp Seed Flour	Ground hemp seeds into a fine powder using a blender. Substitute the hemp seed flour as a thickener in soups, yogurts, salads, or smoothies.

Can sunflower seeds be a good substitute for flax seeds?

Though sunflower seeds adds a satisfying crunch when used as toppings in recipes. However, if you’re substituting this for flour in gluten-free baking remember to use a binder like xanthan gum or psyllium husk.

	How to Substitute
Whole Sunflower Seeds	Replace flax seeds with an equal amount of whole sunflower seeds.
Sunflower Seed Meal	Grind sunflower seeds into a fine powder using a blender or food processor. Use the resulting sunflower seed meal as a nutritious addition in granola, oatmeal, smoothies, or use as toppings.

Can Psyllium husk seeds be a good substitute for flax seeds?

Psyllium husk is used as a natural laxative. It’s created from outer husk of the psyllium seeds. It’s basically pure insoluble fiber and has net zero carb – so it’s fully low-carb keto friendly.

How to Substitute	Explanation
Psyllium Husk	Replace ground flax seeds with psyllium husk powder in 1:1 ratio.

Additional Psyllium husk properties to keep in mind

• Psyllium husk absorbs a lot of fluid so make sure you adjust the liquid as per the recipe
• They make baked goods lighter and fluffier making gluten-free keto baking tolerable.
• However, they produce a “blue effect” where baked goods turn blue – if you absolutely want to reduce this effect try using xanthan gum or guar gum as binder along with some other flax seed substitute.
• Mix well to prevent clamping
• It can cause baked goods to brown more quickly so watch for overbrowing.

Can Sesame seeds be a good substitute for flax seeds?

Though Sesame seeds provide a nutty and crunchy texture to most recipes – it should be remembered that sesame seeds don’t have much binding or thickening properties – so you might want to substitute it with a binding or thickening agent.

Additionally, sesame seeds flour provides a unique nutty flavor which may not be suitable for all the recipes.

How to Substitute	Explanation
Whole Sesame Seeds	Replace flax seeds with an equal amount of sesame seeds.

Additional sesame seeds properties to keep in mind

• Sesame seeds have a unique nutty flavor which becomes even more pronounced after toasting.
• For some people these seeds can be a source of allergens.

Can Ground Almonds be a good substitute for flax seeds?

Ground Almond when used in baking recipes though adds nuttiness and moisture however they provide denser texture comparatively. Additionally, though ground Almond have some binding properties but it’s not as strong as flax seed meal. So you might want to add some binding agent if you’re substituting with them.

	How to Substitute
Ground Almonds	Replace flaxseed flour with an equal amount of ground almonds

Can Coconut flour be a good substitute for flax seeds?

Although Coconut is gluten-free however in my experience coconut isn’t a great substitute for flaxseeds. First, it gives recipes a sweeter taste and a subtle coconuty aroma – apart from this coconut is denser and drier than flaxseed so you might need to add some other flour to get good consistency.

If you’ve absolutely no other option try this:

	How to use
Swap Ratio:	When substituting coconut flour for flaxseed, begin with using approximately 1/4 cup of coconut flour for every 1 tablespoon of flaxseed. Add a binder or thickener.
Best Uses:	Coconut flour works well in baked goods such as muffins, cakes, and cookies, as well as thickening sauces when add some flour.

Can Ground Oats be a good substitute for flax seeds?

Although ground oats aren’t low-carb or keto-friendly but if you’re following Intuitive eating – it can be wonderful substitution. Oats have a milder taste compared to flaxseed so you can substitute them without noticing much difference. Enjoy the crunch.

Recipe	Best uses
Smoothies	Smoothies where the dominant taste is fruity or creamy or sweet – the difference might not be noticeable.
Baking (e.g., muffins, pancakes)	Recipes that have a prominent flavor of chocolate, cinnamon, and fruits might not have much change in flavor.

Can Arrowroot Powder be a good substitute for flax seeds?

Arrowroot powder is a popular soup and sauce thickner and binder. However, it’s 100% carb so use this carefully if you want to follow a low-carb and keto diet.

Moreover it has a neutral taste so you may notice a difference in taste. Here’s everything you need to know:

Arrowroot Powder as Flaxseed	Impact on Recipes	What to Expect
Baking	Can serve as a thickener in baked goods like cookies, muffins, and cakes. It provides a light texture and helps hold ingredients together.	Expect a slightly lighter texture compared to recipes using flaxseed powder. Arrowroot powder may not provide the same nutty flavor that flaxseed does.
Smoothies, Soups and Sauces	Can be used as a thickener in liquid recipes to achieve a creamy consistency.	Smoothies may have a smoother texture.

• It’s important to note that while Arrowroot powder is 100% starch or carb – flaxseeds have a rich nutritional profile – full of omega-3 fats, minerals, etc.
• Arrowroot may absorb more water than flaxseed. So start with using a little less Arrowroot powder.

What are the substitutes for flax seed flour?

Many healthy recipes call for flax seed flour – here are the flours which can be good substitutes for flaxseed flour. Here’s a breakdown of each flour and its potential as a substitute for flaxseed flour:

1. Amaranth Flour: Amaranth flour is made from the seeds of the amaranth plant and has a slightly sweet, nutty flavor. Amaranth flour can add structure and texture to baked goods.
2. Millet Flour: Millet flour is another gluten-free flour option made from finely ground millet grains. It has a mild, slightly sweet flavor and can be used as a substitute for flaxseed flour. Millet flour adds a delicate texture to baked goods.
3. Tapioca Flour: Tapioca flour is a starchy flour that is often used as a thickening agent in recipes. It can add lightness and chewiness to baked goods. While tapioca flour may not directly replace flaxseed flour in terms of nutritional content, it can be used as part of a gluten-free flour blend in baking recipes.
4. Soy Flour: Soy flour is made from roasted soybeans and has a nutty flavor and dense texture. Soy flour can add moisture and structure to baked goods.
5. Buckwheat Flour: Buckwheat flour is made from ground buckwheat groats and has a strong, nutty flavor. It is gluten-free and high in protein and fiber, making it a nutritious alternative to flaxseed flour in gluten-free baking recipes.
6. Chickpea Flour: Chickpea flour, also known as garbanzo bean flour, is made from ground chickpeas and adds a dense, hearty texture to baked goods.
7. Sprouted Flour: Sprouted flour is made from grains or legumes that have been sprouted, dried, and ground into flour. Sprouted flour adds a subtle sweetness and nuttiness to baked goods and is often easier to digest than traditional flour.
8. Peanut Flour: Made from ground peanuts, peanut flour offers a rich, nutty flavor. Peanut flour adds a nutty taste and dense texture to baked goods, but may require additional binding agents. Ideal for recipes desiring a nutty flavor like cookies, cakes, and bread.

Overall, these flours can be good substitutes for flaxseed flour in various recipes, depending on your dietary needs and preferences. Experiment with different flour combinations to achieve the desired results.

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