Best Flax Seed Substitutes for Gluten-Free Baking
All out of flax seeds? Find the best swap for any gluten-free recipe with this list of the best flax seed substitutes. You probably already have one of the best substitutes in your pantry!
Flax seeds are a key part in vegan and gluten-free recipes as we can use them for flax eggs, as a binder to hold doughs and batters together, and for a boost of nutrients. But if you run out of these little seeds, there are several alternatives that can fill the same purpose in a pinch! Find the best flaxseed alternatives for any recipe below.
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Flax Seed Substitutes: Key Takeaways
Flax seeds are often consumed either whole or ground, which work differently in recipes. In gluten-free baking, we normally use ground flaxmeal.
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If you're trying to replace whole seeds, it's best to choose something with texture and flavor, like sunflower seeds or oat bran.
To replace flaxmeal, which is often used as a vegan egg substitute or a binder in recipes, I recommend using ground chia seeds. They're the closest swap and can be used as a 1:1 substitute.
What are Flax Seeds?
Flax seeds are oval-shaped seeds from the flax plant, and are commonly eaten as whole flaxseeds or ground into flax meal for their health benefits. They're notoriously high in healthy fats, specifically omega-3 fatty acids as well as phytoestrogens, soluble fiber, potassium, B vitamins, and more.
They're commonly added to recipes to add a slightly nutty flavor, extra fiber, and a boost of nutritional benefits, and they're essential in many vegan and gluten-free recipes.
Like chia seeds, flax seeds produce a mucilaginous gel when exposed to water, which serves as a binding agent to hold doughs together. It basically acts like gluten, which can make your tortillas and breads tender and pliable instead of dense and crumbly.
You can also use it as an egg replacement, making it a multi-purpose ingredient in any gluten-free kitchen.
You can see flax in action in:
Ground vs Whole Flaxseeds
Learn about the differences between flax seed and flax meal here.
7 Best Flax Seed Substitutes
To find the best flaxseed substitutes, you'll need to consider why and how you are using flax in the recipe.
If it is to add fiber or nutrients, you can easily replace it with another fiber-rich, nutritious seed or add-in.
If it is to add fiber or nutrients, you can easily replace it with another fiber-rich, nutritious seed or add-in. But if you're using it as an egg replacement or for that gel-like consistency, you need to choose an option that can help in that regard.
1. Chia Seeds
The very best alternative for flax seed is chia seeds as they have similar nutritional properties and both gel up, making them ideal for vegan egg replacements.
Since most gluten-free baking recipes call for flaxmeal instead of whole flaxseeds, you'll want to use ground chia seeds. To make your own, blend the tiny seeds in a coffee grinder until they turn into a powder.
Use 1 tablespoon of ground chia for 1 tablespoon of ground flaxseed.
To make a chia egg, combine 1 tablespoon chia seeds to 3 tablespoons of water.
2. Psyllium Seeds
Similarly, we generally use psyllium seeds as a powder, which allows the fiber to plump up and absorb moisture instantly. This makes it a good alternative for flaxmeal, and easy to use as well.
Substitute flax meal with equal parts psyllium husk powder.
3. Guar Gum
If you're using the ground flax seed as a thickening agent, you can dabble in the world of gums like xanthan and guar gum. In general, you can substitute flax meal with equal parts guar gum, but be aware that these gums can cause digestive distress in large quantities.
Replace 1 tablespoon of flax meal with 1 tablespoon of guar gum. Be sure to mix it in water first.
4. Chicken Eggs
Unless you're trying vegan recipes, you can often replace flaxseed meal with regular eggs if using the flax as a binder. Egg whites will work, too!
To replace flax meal with eggs, you'll need to remove 3 tablespoons of liquid from the recipe and add 1 egg.
5. Hemp Seeds
Hemp seeds have similar nutritional benefits as flax seeds and have a mild, nutty flavor, which makes them a great swap for whole flax seeds in quick breads, muffins, and more.
However, they do not gel like flaxmeal, so they cannot be used as an egg alternative.
Replace flax seeds with equal parts hemp seeds for fiber and flavor.
6. Oat Bran
Oat bran is the fibrous outer layer of the oat groat, which is generally removed before steaming and rolling. It is low in calories but high in dietary fiber, which makes it easy to add to muffins, pancakes, and more for extra fiber.
Oat bran can be used as a 1:1 replacement for flax seeds when adding them for fiber or texture, but it is not a suitable substitute to use as a binding agent or egg alternative.
7. Sunflower Seeds
If baking bread and looking for a little texture and crunch, replace the flax seeds with sunflower seeds. Pumpkin seeds, sesame seeds, and other types of seeds can also be used in the same way.
Replace flax seeds with equal portions of sunflower seeds for crunch and flavor.
Flax Seed Substitute FAQs
What can I use instead of flaxseed?
In general, chia seeds are the best flax seed substitute whether you use them whole or ground into a powder. They have similar nutritional compositions and both ingredients gel in water, making them great to use as egg replacements or to bind gluten-free doughs together. Replace flaxseeds with equal parts chia seeds for the best results.
How do I substitute flaxseed meal in baking?
To substitute flaxseed meal in baking, use the same amount of flax seed meal to replace the egg or chia seed called for in the recipe. While you can use whole chia seed as a substitute. I recommend grinding the chia seed so the seed is not as visible in the baked good.
What does flaxseed do in baking?
Flaxseed can do many things in baking. When mixed with water it forms a gel that functions like an egg. And it can also take the place of gluten in gluten-free recipes.
