Did you just realize that you’re out of flaxseed? We’ve all been there. We’re in the middle of making our favorite muffins, bread, or pancakes, and think we have to pause for a grocery run.
I know it’s disappointing. I love those little things for vegan and gluten-free baking as much as anyone. They make a great binder when mixed with a little water and add nutrients to any recipe.
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The good news is that you might have a suitable substitute in your pantry or refrigerator already. These seven substitutes for flaxseed can fill in as needed when you’re coming up just a little short on flaxseed.
Flaxseed Substitutes: Key Takeaways
Flaxseeds are often consumed either whole or ground, which works differently in recipes. In gluten-free baking, we normally use ground flaxseed meal.
- 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 flaxseed meal, 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 Flaxseeds?
Flaxseeds are oval-shaped seeds from the flax plant. They’re notoriously high in healthy fats, specifically omega-3 fatty acids, as well as phytoestrogens, soluble fiber, potassium, B vitamins, and more.
Whole flaxseeds are most popular for adding a bit of crunch to baked goods as a topper. The thing to know about whole flaxseeds is that their husks make it difficult for the digestive system to extract their nutritional value.
Flaxseed meal is the ground version that makes it easy to extract its nutritional value. They also make an excellent mucilaginous gel when exposed to water. This gel is typically added to baked goods as an egg substitute because it makes an excellent binding agent.
Flaxseeds have a slightly nutty flavor, extra fiber, and a boost of nutritional benefits. They’re a popular ingredient in vegan and gluten-free diets for their value in making gluten-free versions of favorite baked goods.
The Seven Top Flaxseed Alternatives
The exact flaxseed alternative you want to use will depend on what you want to do with it. If you’ve been using whole flaxseeds, you’ll want to choose something that gives you a similar flavor and texture, like sunflower seeds or oat bran.
Flaxseed meal is popular as an egg substitute for its ability to gel up in a way similar to eggs when mixed with a little water. The thing to remember when finding a good substitute is that you’ll likely need a good binder for many baked goods. So you’ll want something that’ll gel up in a similar way.
Quick Comparison Chart of Flaxseed Alternatives
Let’s start with a quick rundown of flaxseed substitutes!
| Substitute | Vegan? | Binding Strength | Moisture Impact | Texture Impact | Flavor Impact | Substitute Ratio (for 1 tbsp flaxseed + 3 tbsp water) |
|---|---|---|---|---|---|---|
| Chia Seeds (ground preferred) | Yes | Strong | High | Slightly gel-like, similar to flax | Neutral | 1 tbsp ground chia + 3 tbsp water |
| Psyllium Husk (powder) | Yes | Very strong | Moderate | Dense, elastic crumb | Neutral | 1 tsp psyllium + 2–3 tbsp water |
| Xanthan Gum | Yes | Very strong | Low | Elastic, stretchy | Neutral | 1/4–1/2 tsp per cup of flour |
| Guar Gum | Yes | Strong | Low | Softens texture | Neutral | 1/4–1/2 tsp per cup of flour |
| Chicken Egg | No | Very strong | Moderate | Fluffy, airy | Slight richness | 1 whole egg |
| Hemp Seeds (ground) | Yes | Moderate | Moderate | Slightly crumbly | Nutty | 1 tbsp ground hemp + 2–3 tbsp water |
| Oat Bran | Yes | Moderate | High | Soft, hearty | Mild oat flavor | 1 tbsp oat bran + 2–3 tbsp water |
| Sunflower Seeds (ground) | Yes | Moderate | Moderate | Slight density | Nutty | 1 tbsp ground sunflower + 2–3 tbsp water |
1. Chia Seeds
The very best alternative for flaxseed meal is chia seeds, as they have similar nutritional properties. They also gel up in a similar way when mixed with a little water, making them suitable as an egg replacement.
Since most gluten-free baking recipes call for flaxseed meal 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 each tablespoon of ground flaxseed.
- To make a chia egg, evenly mix one tablespoon of chia seeds with three 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 flaxseed meal, and easy to use as well.
You may find it labeled as psyllium husk powder in the “health food” or “gluten-free” aisles of the grocery store. I buy it most often at Whole Foods and Sprouts. Be careful about which product you choose if you buy it online, because it’s also packaged and marketed as a dietary fiber supplement.
- Substitute flax meal with psyllium husk powder at a 1:1 ratio.
3. Xanthan or Guar Gum
Xanthan and guar gums are often used as thickeners in baked goods and are especially common in gluten-free recipes. Recently, though, some people in the gluten-free community have started moving away from gums because research has raised questions about their potential effects on gut health and the microbiome.
Some findings suggest these ingredients may influence digestion and intestinal balance, but research is still ongoing, and the long-term effects are not yet fully understood. Because of that, I’ve started favoring other gluten-free binding options in my baking.
- Want to try guar gum anyway? Use 1 tablespoon of guar gum for each tablespoon of flaxseed. Be sure to mix it in water first.
4. Chicken Eggs
If you’re using flaxseed meal as a binder, it’s likely that you’ve been using it to replace eggs. Unless you’re going 100% vegan or are allergic to eggs, though, it’s possible to add the eggs back in. It may just take a little more vigorous mixing to break the yolks as you add them.
According to the USDA’s FoodData Central database, the cholesterol level is really the thing to watch out for in the nutrition information for eggs. Their dietary fiber content is minimal, at less than 1 gram. An average large egg contains 411 milligrams of cholesterol. Beyond that, eggs tend to be a good source of protein, Vitamin D, iron, Vitamin B12, biotin, and riboflavin.
So their nutritional profile isn’t very similar to flaxseed meal. However, they can provide a nutritional punch that makes them popular for breakfast.
- Each large egg can replace one tablespoon of flaxseed meal and three tablespoons of liquid.
5. Hemp Seeds
Hemp seeds have similar nutritional benefits as flaxseeds and have a mild, nutty flavor, which makes them a great swap for whole flaxseeds in quick breads, muffins, and more.
However, they do not gel like flaxseed meal, so they don’t make an ideal egg alternative.
- Replace flaxseeds 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 flaxseeds 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 something to sprinkle on top for a little texture and crunch, replace the flaxseeds with sunflower seeds. Pumpkin seeds, sesame seeds, and other types of seeds can also be used in the same way.
- Replace flaxseeds with equal portions of sunflower seeds for crunch and flavor.
Flaxseed Substitute FAQs
Of course, we get a lot of questions about flaxseed and its alternatives. Here are a few of the most commonly asked questions with answers. If you think of one we might have missed, feel free to ask in the comments.
What does flaxseed do in baking?
Flaxseed is most commonly used in meal form as an egg substitute in any recipe that needs a good binder. To use as an egg substitute, mix one tablespoon of flaxseed meal with three tablespoons of water for each egg you want to replace. Then mix into the dough or batter at the same time that you would have added the eggs.
Whole flaxseed can also be used as a topper, similar to pumpkin seeds or sunflower seeds. Just sprinkle it over the dough just before you stick it in the oven.
When might I need to replace it?
Most often, I’ll need to replace it when I’m almost out of flaxseed and forgot to get more! Sometimes I also like to experiment with different alternatives to see what works best in a recipe.
Would replacing it affect the density or texture of whatever I’m making?
Most of these substitutions can be used at a 1:1 ratio without affecting the texture much when replacing flaxseed. The eggs might be an exception. The thing to remember is that you typically need one tablespoon of flaxseed meal mixed with three tablespoons of water to replace each egg.
Guar gum would also have to be mixed with water to make it safer to digest.
What’s the difference between whole flaxseed and flaxseed meal? Does it make a difference which version I use in baking?
Whole flaxseed is the small oval seed of the flax plant. The whole version is often better suited for sprinkling on top of a baked good for an extra crunch.
Flaxseed meal is the ground version that is most often used as a fiber supplement or in vegan baked goods as an egg substitute. The grinding version also makes the nutrition in flaxseed meal easier to digest and absorb.
We’ve gone into more detail about the difference between flaxseed and flaxseed meal with “Flax Seed vs Flax Meal – What’s the Difference?“
Some Recipes to Try Flaxseed Substitutes In
What can I use flaxseed or a flaxseed substitute in? We get that one a lot, too! Here are a few of my favorite recipes that call for flaxseed but might also be forgiving enough to try a flaxseed substitute in!
- Easy Flaxseed Muffins Recipe: Gluten-Free & Dairy Free
- Soft Flaxseed Bread (Gluten & Dairy Free)
- Gluten Free Sesame Seed Rolls {Flour Free and Gum Free}
Give one of these recipes a try and discover how easy it is to swap flaxseed while still getting great results.
Share Your Favorite Flaxseed Substitute
Which one’s your favorite flaxseed substitute? Did you come up with your own uses for flaxseed or a flaxseed alternative? Feel free to let us know in the comments!
