| Best Substitute For Flax Seed Meal and Moisture Content | Nutrition Value | Flavor/Texture Profile |
|---|---|---|
| Chia Seeds – Low moisture content – check labels or research online before making a selection. | High in plant-based protein, omega 3 fatty acids, and essential minerals. | Nutty flavor with a soft texture that melts into any dish. |
| Hemp Seeds – Low moisture content – check labels or research online before making a selection. | Rich in healthy fats, dietary fiber and essential minerals. | Mild, nutty flavor with a crunchy texture. Can take on the flavor of whatever they are cooked with. |
| Psyllium Seeds – Low moisture content – check labels or research online before making a selection | High in dietary fibre and essential vitamins and minerals. Provide heart health benefits due to its high soluble fibre content. | Mild earthy flavour with a slightly sweet undertone. Crunchy texture adds great contrast to any dish. . |
| Almond Meal – Low moisture content – check labels or research online before making a selection | High in healthy fats and dietary fiber. Low carb option for baking. | Sweet, nutty flavour with a delicate crumbly texture. Looks similar to all-purpose flour when used in baking, though it’s heavier and denser than wheat flour. |
| Egg Substitute – Medium moisture content – check labels or research online before making a selection. | Plant-based alternative rich in vitamins A and E. Contains iron, zinc, magnesium and other essential nutrients. | Neutral flavor lends itself to many dishes. Smooth, creamy texture that can help make recipes lighter without sacrificing flavor. |
| Wheat Germ – Low moisture content – check labels or research online before making a selection. | Good source of dietary fiber and essential minerals. Rich in B complex vitamins which are important for energy production and metabolism processes. | Nutty flavour with a crunchy texture. |
| Yogurt – Low moisture content – check labels or research online before selecting. | High in calcium, Vitamins B2 & B12 as well as live active cultures of probiotics which aids digestion | Mild tangy flavor that pairs well with fruit |
| Tofu – High moisture content – ensure you select the right type for your recipe. | Plant based protein source rich in iron, manganese & copper | Soft creamy texture that makes it easily adaptable for different dishes |
Are you looking for an easy and healthy way to spruce your dishes? Then try adding in some flaxseed meal! It has a nutty flavor and helps to thicken up drinks and meals, making it a popular ingredient. It also has many great health benefits – perfect for vegan-friendly baked goods.
If you need flaxseed and can’t find it at the store. So,what is a good substitute for a flaxseed meal? No worries! There are lots of other ingredients that can take its place.
From chia seeds, hemp seeds, and psyllium seeds to almond meals, egg substitutes, wheat germ, yogurt, and tofu, these replacements for flaxseed meals offer lovely flavors, vitamins, and minerals to keep your body strong and healthy. So give one of these delicious options a try today!
Let’s dive in!
What Is Flaxseed Meal Exactly?
Flax seeds, called linseed, are nutritious seeds used as binders, crusts, or thickeners in vegan recipes or vegetarian meals.
It’s a crop plant grown in Egypt and China, used in Ayurvedic medicine for thousands of years.
Based on the USDA, an ounce of flax seeds contain 152 calories, 8.2 grams of carbs, and 5.2 grams of protein. Almost all its carbohydrates, 7.8 grams, come from dietary fiber. (*)
The exact amount of flax seeds also has 12 grams of fat. It might sound scary, but most of those fats are healthy! Almost 72% of the fats in flax seeds are from polyunsaturated fats, about 18% come from monounsaturated fats, and the remaining 10% are saturated fats. (*)
Replacing flaxseed meal in any recipe is no small task! Sure, you could grab your nearest pantry staple, but why not be more mindful?
To get the most out of your dish, consider some important factors when selecting a replacement – nutrition, flavor/texture profile, and moisture content.
Important Things to Consider When Replacing Flaxseed Meal
Flaxseed is high in fiber and omega-3 fatty acids, so finding an alternative that provides similar health benefits is important. Additionally, a flaxseed meal gives dishes a crunchy texture and a unique nutty flavor; you’ll want to make sure the replacement you choose provides something comparable here.
And finally, since the moisture content of flaxseed can vary from recipe to recipe, ensure your substitution has similar moisture characteristics for best results.
All these things are considered, and you’ll create deliciousness quickly!
If you have no flaxseeds at home, here are the ingredients you can replace flaxseed meal with:
What Is a Good Substitute For Flax Seed Meal?
1 – Make Your Own Flaxseed Meal
If you want to make your flaxseed meal, here’s how you can do it:
Making flaxseed meal requires three ingredients:
- Flax seeds,
- Water,
- and a food processor or high-powered blender.
How to do:
- First, toast the flaxseeds in a dry skillet over medium-high heat for about 5 minutes until they become fragrant and lightly golden brown.
- Let the toasted flaxseeds cool off before grinding them into a fine powder using a spice, coffee grinder, food processor, or high-powered blender.
- Store your freshly made flaxseed meal in an airtight container in the fridge and use it as needed.
2 – Chia Seeds
Chia seeds have the most similar nutritional content as flax seeds. However, they lack a few minerals and are higher in net carbohydrates.
You can also use this as a binder or one of the thickening agents, making it one of the ideal flaxseed meal replacements in many dishes and drinks.
Chia seed has no strong flavor and works well with many recipes. However, it will become gelatinous quickly once exposed to more moisture, so it may not work best for certain recipes.
Besides that, chia seeds have two essential fat content that human bodies can’t produce: linoleic acid and alpha-linolenic acids. The ingredient also has more beneficial bioactive compounds than flaxseed meals!
We like adding chia seeds to our morning smoothie when we substitute flax.
3 – Hemp Seeds
Hemp seeds are commonly used as a substitute for flax seed meal. However, it has the most calories among other alternatives listed.
It also has the most hemp and protein, making it an exceptional substitute for more protein.
Furthermore, hemp seeds are lower in fiber and carbs than psyllium; it is richer in nutrients.
That said, while hemp seeds are nutritious, it’s different from flax seeds and lack fiber, so they may not be best for other culinary uses. Furthermore, it has a nutty flavor, which makes it great for healthy bread and cookie recipes.
We recommend hemp seeds as one of the top flax seed meal substitutes with high protein and B vitamins. But there are better options for recipes that require high fiber content.
Consider substituting hemp seeds for flaxseed meal, but how do you know the right ratio?
Here’s a tip: use one tablespoon of hemp seed for every one tablespoon of flaxseed meal. Since hemp seeds are much smaller, they should be ground before adding them to any dish. With this simple trick, you can ensure your recipes are healthy and delicious!
“When choosing a substitute for flaxseed meal, it’s essential to consider the flavor and texture profile you want to achieve. Chia seeds offer a mild taste and work well in most recipes, while hemp seeds have a nutty flavor and are great for bread and cookie recipes. Each substitute brings its unique characteristics to the dish.”
Susan Davis, Food Blogger at HealthyEats.com
Other Flaxseed Meal Substitutes
3. Psyllium Seeds
Flax seeds are rich in fiber and can benefit our gastrointestinal tracts. That’s why psyllium and husks, richer in fiber, are excellent substitutes for flax seed meal.
You can ground psyllium seeds to use for cooking and gluten-free baking. While richer in fiber, it isn’t as nutrient-rich as flax seeds.
We also recommend this as one of the best flax meal substitutes since it has a lot of fiber. It’s the best for gluten-free baking, though less nutrient-rich compared to flax seeds.
Are you trying to substitute Psyllium Seeds for a flaxseed meal in a recipe? Don’t stress – the ratio you should use is 1:3. That means one part Psyllium Seed for three parts flaxseed meal, and you’ll be good to go!
4. Almond Meal
If you use a flax meal to substitute flour or eggs during the binding process of baking, then you can replace it with an almond meal.
Almond meal has more protein and is suitable for those wanting more.
We use almond meal as a food binder, egg substitute, and a thickening agent in soups and stews.
This ingredient is also a good substitute for cornstarch and other thickening agents, given that it’s more nutritious with good fatty acids.
You can also use almond flour, but you’ll have to change the amount because flour needs eggs during binding.
This gluten-free and low-carb flax seed substitute has more nutrients than wheat germ, though it also contains more calories and fat.
How do I replace flaxseed with an almond meal? Not to worry. It’s easy and straightforward! All you need is a 1:1 ratio – for every 1 cup of flaxseed meal, simply replace it with 1 cup of almond meal. It’s never been easier or more delicious to make the switch!
“When replacing flaxseed meal in baking, the almond meal can be a great substitute. It adds a nutty flavor and works well as a binder. Additionally, wheat germ can be used in recipes that require a rough and grainy texture, adding fiber and vitamins to the final product.”
Chef Michael Thompson, Culinary Expert
5. Egg Substitute
Another interesting flax seed meal substitute is this great egg substitute recipe:
- Silken tofu and applesauce. Use ¼ cup of silken tofu and 1/3 cup applesauce for one egg.
- Alternatively, you can use ¼ cup of yogurt for one egg or mashed, ripe bananas!
- Use ¼ cup of the mashed fruit, usually half a banana, for one egg.
You might also find a premade egg substitute for sale in your local supermarket or organic grocery store.
6. Wheat Germ
Wheat germ is an excellent source of fiber, along with vitamins B and E. This ingredient comes from wheat kernels, a grain that adds a distinct texture and flavor to your baked bread.
We highly recommend using a wheat germ to substitute flax seed meal in your baking recipes. For example, you can use sourdough bread or other bread recipes with a more rough and grainy texture.
The best ratio is 2 tablespoons of wheat germ for every 1 tablespoon flaxseed meal.
Add the wheat germ when you mix the flour and other dry ingredients for the best results. This will help ensure that everything is evenly spread and your recipe will turn out perfectly!
It also has an aroma resembling oat and wheat flour, which smells great!
7. Yogurt
This excellent flax seed meal substitute would help bind baked goods without compromising moisture. However, it may not be best for those who need dairy-free.
Yogurt helps improve our digestive systems to avoid bad bacteria infesting our intestines and constipation. When using it for baking, we recommend choosing plain yogurt rather than flavored ones not to overpower your dish.
But if you’re baking something flavored like apple pies or peach-mango cakes, utilize the same flavored yogurts to enhance its taste more.
Are you trying a yogurt substitute for a flaxseed meal in your recipes? Make sure you know the right way to do it!
The best ratio to follow when substituting yogurt for a flaxseed meal is 1:1, which means using one tablespoon of yogurt for every flaxseed meal.
Now you can enjoy all the delicious creations you love without compromising on flavor or health benefits!
“Yogurt is another alternative that can help improve baked goods’ texture and moisture content. Silken tofu can be also a valuable option for individuals looking for a vegan-friendly substitute. It works as an excellent binding agent and provides protein to the recipe. “
Dr. Lisa Patel, Registered Dietitian
8. Tofu
We used to think that tofu was best made for savory dishes, but you’ll be surprised by how well it works with dessert recipes, too!
It adds more protein and other essential nutrients to make your desserts healthier.
Because tofu has excellent binding capabilities, it’s also a great substitute for flaxseed flour or meal. Like yogurt, make sure that you choose unflavored versions.
We suggest using silken tofu the most for its binding agent capabilities.
When substituting tofu for a flaxseed meal, the ratio is 1:1. You should use the same amount of tofu as you would a flaxseed meal in your recipe.
So next time you don’t have a flaxseed meal, don’t worry; now you know that tofu makes the perfect substitute!
Frequently Asked Questions
What else is there to learn about flaxseed flour or meal? Check out the frequently asked questions we receive from our readers:
What other nutrients does flaxseed offer?
Besides the macronutrients mentioned above, the nutritional value of flaxseed: Calcium, Iron, Potassium, Magnesium, Phosphorous, Copper, Zing, Manganese, Selenium, and B vitamins.
Which is better: Flax or chia seed?
Both chia and flaxseeds are considered superfoods. However, flaxseeds’ only benefit over chia seeds is that the former has more copper, manganese, and potassium. Chia seeds do not possess those minerals.
What does flaxseed meal do in baking?
Flax seeds bind all the ingredients, making them a good egg substitution when baking.
How do you eat flax seeds?
There are a lot of ways you can consume flaxseeds. Add it to your drinks, salads, baked desserts, pastries, or smoothies for extra texture.
You can consume flax seeds daily if you use the recommended amount. Taking it daily can help lower the risk of heart disease and cholesterol levels.
Can I leave flaxseed out of a recipe?
If you want to leave flaxseed out of a recipe, you can – but be prepared to adjust other ingredients to maintain the desired flavor and texture.
To ensure that this change won’t negatively affect any essential nutrients, it’s best to talk with a dietician or nutritionist.
This way, you can confidently make the change, knowing that your dish will still provide the necessary vitamins and minerals your body needs!
Our Favourite Recipes With Flaxseed Meal
Get recipe: merakilane.com
Learn more: Where is flaxseed in the grocery store?
Wrapping It Up
Several viable alternatives exist when flax seed meal is unavailable or needs to be substituted.
We hope you found something you can replace flax seed meal with based on our list above!
Check out these other ingredients for your recipe and tell us what worked best for your dishes in the comment section below.
