Flaxseed is a super nutritious seed used both as a health supplement and a cooking or baking ingredient. And if you’ve run out, there’s no need to worry, it’s an easy ingredient substitute.
While working as a pastry chef and baker, I’ve dealt with flax meal often. And along the way, I’ve also mastered working with many great alternatives.
So if you need flax meal for a recipe but don’t have any on hand, try one of these 6 flaxseed meal substitutes to keep you cooking.
7 Substitutes for Flaxseed Meal
1. Chia Seeds
The tiny but mighty chia seed is my top pick as a flaxseed meal replacement. Like flaxseed, chia is high in fiber and has amazing thickening properties.
Ground chia can replace flaxseed meal in baking recipes. However, keep in mind that chia becomes very gelatinous when mixed with water, so it will thicken any liquid you add it to!
If you’re using flax meal as a nutritional supplement, chia also has a similar nutritional profile.
As an egg replacer, chia can be ground like flax meal and used as a 1:1 substitute.
One Chia “Egg” Please: Combine 1 tablespoon of ground chia seed meal with 3 tablespoons of water. Mix well and let sit for 5 minutes before using.
2. Hemp Seeds
Hemp seeds are an ideal topper for added flavor, texture, and nutritional value.
The nutty flavor of hemp seeds is scrumptious. I’ve enjoyed them on top of yogurt, oatmeal, and salads in place of flax meal. Toss them in with your smoothies instead of flax for a healthy, high-protein treat.
Since hemp seeds don’t have the same thickening ability as flax meal, this is not the right substitute for an egg replacer in baked goods.
3. Psyllium Husk
Psyllium husk comes from the seeds of the Plantago Ovata plant. Try this substitute in cookies, quick bread, and muffin recipes.
Because it’s a soluble fiber, psyllium husk forms a jelly-like substance when mixed with water. Making it perfect to use to replace eggs in baked goods or as a binding agent for flax based crackers.
I wouldn’t recommend sprinkling psyllium on your food since it’s flavorless. But you could add it to smoothies if you don’t mind them being extra thick.
Start small with a ½ teaspoon of psyllium husk added to a smoothie, and adjust to your preference.
To replace one “flax egg,” mix 1 tablespoon psyllium husk with 2 tablespoons of water. Then mix it in as usual to your baking recipe.
4. Wheat Germ
Wheat germ is great in baked goods. Try it in bread, biscuits, and pancakes in place of flax meal.
If you don’t mind them being a little on the hearty side, it also works well in cookies. I’ve had great success using it in oatmeal raisin or trail mix cookies to replace flax.
Wheat germ does not have the egg-replacing ability of flax meal. For that reason, it’s better suited as a nutritional replacement for flaxseed. It’s easy to sprinkle on salads, yogurt, and cereals.
Just keep in mind that this is not a gluten-free option, so people with celiac disease and gluten sensitivities will want to avoid it.
Pro Tip: Store your wheat germ in the fridge to keep it fresh! It’s high in natural oils and Vitamin E and can spoil quickly at room temperature.
5. Silken Tofu
Super-soft silken tofu is a great option that can stand in as an egg replacer like flax meal. It’s high in protein and has the ability to add moisture and act as a binder.
Use silken tofu blended with a little water to replace flax meal in recipes. Tofu is an ideal swap to use in baked goods like cookies, quick bread, and muffins. You can use ¼ cup tofu to replace 1 flax egg.
6. Almond Meal
If you want a high-protein flax meal substitute, almond meal can be successful in certain recipes. Try it in cookies, quick breads, pancakes, and gluten-free recipes.
Almond meal is made from whole, ground almonds with the skin on. It’s not to be confused with blanched almond meal or almond flour, which often don’t include any skin or are ground to different consistencies.
I wouldn’t recommend this option as an egg replacer, though. It doesn’t have the sticky binding properties that flax does. Meaning it will require an egg or other binder in baking recipes.
Tips And Best Uses For Flaxseed Meal Substitutions
Flaxseed meal is a breeze to replace. If you’re substituting it in a recipe as a binder, consider chia and psyllium as your best options.
Looking for a nutritional replacement? Sprinkle ground hemp or chia seeds on your finished dish or add to a smoothie. Just remember that chia swells up and gets jelly-like in liquids!
Need a substitute in a baking recipe that uses flax for its flavor and nutritional benefit? Consider using wheat germ or ground chia to start.
Finally, avoid using any of these substitutes (except silken tofu) to replace eggs in an egg-centric dish. There are better options if you’re looking for an egg substitute for scrambled eggs and omelets. Check out the savory section in this article for 10 Perfect Egg Substitutes.
Frequently Asked Questions
Can I Substitute Chia Seeds For Flax Meal?
Yes, substitute ground chia at a 1:1 ratio for flax meal.
Can I Use Almond Meal Instead Of Flax Meal In A Baking Recipe?
Yes, almond meal can replace flax meal in a baking recipe, but not as an egg replacement since it does not have binding properties as flax does.
What Can I Use Instead Of Flax Meal For An Egg Substitute?
Use ground chia seeds at a 1:1 ratio for the best egg substitute like a “flax egg.” For example, 1 tablespoon of ground chia seed plus 3 tablespoons of water equals one egg.