Flaxseeds are a superfood with a high nutritional profile and several health benefits from lowering cholesterol to preventing cancer. You shouldn’t miss out on flaxseeds in your diet for their incredible health benefits and diverse uses in cooking.
Have you run out of flaxseeds or unavailable in your place? What can you use in place of flaxseed? Don’t be confused! This article brings home to you the best flaxseed substitute you can use in a pinch.
Flaxseeds: An Overview
Flax, also known as linseed, is a flowering plant, Linum usitatissimum, in the family Linaceae.
For centuries, it’s been cultivated as a food and fiber crop in several regions across the world. Today, flaxseed is crowned as a superfood for its health-protective properties.
There are two basic types of flaxseeds, brown and golden, both are equally nutritious and beneficial.
What does flaxseed taste like? Like most other seeds, flaxseeds have a nutty flavor. The golden variety has a milder flavor while brown seeds have a slightly earthier with a more pronounced nutty flavor. When used in your dishes, they won’t alter the taste profile of your recipe.
Culinary Uses
The mild nutty flavor of flaxseeds makes them a nice addition to both sweet and savory dishes. They not only provide a nutty flavor but also add a crunchy texture to your dish.
Flaxseeds can be eaten on their own or crushed or cold-pressed to release flaxseed oil. You can use the seeds whole or in ground form as a flax meal.
Health experts recommend the use of ground flaxseed for maximum health benefits as the whole seeds are not fully digestible. Besides, ground seeds can easily be added to many dishes like salads, cereals, sandwiches, yogurt, smoothies, bread, cookies, muffins, and more.
Above all, you should compulsorily include them in your diet for they are rich in omega-3 fatty acids, minerals, and vitamins.
These seeds serve as a healthy baking substitute for binding dough and cake mixes. For those looking for an egg substitute, flaxseed is their best bet.
What Is A Good Flaxseed Substitute?
Flaxseeds can be both expensive and unavailable in some regions. If you are out of flaxseeds or can’t get them, consider the replacement options below.
1. Chia seeds
Both chia and flax seeds are rich in a variety of nutrients, especially omega-3 amino acids and soluble fiber.
You can easily substitute flaxseeds with chia seeds in most dishes but not in dishes with a lot of moisture like salad. Because chia seeds become gelatinous very fast when exposed to moisture.
Chia doesn’t have a strong flavor, so it very well complements other ingredients in most dishes.
Like the flaxseeds, you can also use chia seeds to replace eggs as a binding agent in baked goods. For this, combine one tablespoon of ground chia seeds with 3 tablespoons of water to form a thickening gel-like egg, usable in custard, sauces, bread, cakes, and other baked goods.
2. Hemp seeds
Like flaxseeds, hemp seeds are highly nutritious; in fact, they contain more protein and omega-3 fatty acids than flax. Hemp seeds taste nutty like flax seeds. They are easier to digest for they don’t have the hard seed hulls like flaxseed.
One notable difference in hemp seeds is the lack of mucilage, thus it cannot be used as a substitute for egg as flaxseeds do.
Hemp seeds are a suitable substitute for flaxseeds in cookies and bread for their strong nutty flavor.
3. Wheat germ
Wheat germ is part of a wheat kernel that is instrumental in helping the plant reproduce and spawn new wheat.
Wheat germ is not a seed like flax or chia, yet it is an excellent swap for flaxseeds in bread and other baked goods. Like flax, it’s a rich source of nutrients and soluble fiber. What brings wheat germ very close to flax or chia seeds is the rich amount of omega-3 fatty acids in it.
Highly versatile in nature, wheat germs can very well be used in most recipes that call flaxseeds, particularly, works well in oatmeal, yogurt, and dishes with cereals.
4. Almond Meal
Almond meal is a protein-rich and nutty-flavored alternative to flaxseed. Just as you use ground flaxseed to substitute eggs as a binding agent in the dough, the almond meal can also do the same. Almond flour is a superior option for thickening dishes like soups and stews.
5. Yogurt
If you are using ground flaxseeds for binding baked goods, then yogurt can also do the same in its place. In fact, yogurt is the only dairy product that works as a food-binding agent.
Always choose plain yogurt in making baked goods. Don’t hesitate, the mild flavor of yogurt will never overpower your recipe.
Similar to flaxseeds, yogurt improves digestion and helps to prevent constipation.
6. Tofu
Tofu is another great alternative to ground flaxseeds in savory dishes and dessert recipes. Another reason to choose tofu in place of ground flax is its outstanding food-binding capacity, especially in baked goods and desserts. As a substitute, always use plain tofu without any added flavor.
Frequently Asked Questions
Is flaxseed kosher for Passover?
Whole flaxseed is okay for Passover, but ground flaxseed needs a special Passover certification. This is because it might touch chametz (leavened bread) while being made. Flaxseed isn't a kitniyot (legumes and seeds Ashkenazi Jews don't eat during Passover).
Is flaxseed low FODMAP?
Flaxseed is low FODMAP if you have just 1 tablespoon or less. It's great for people with IBS (irritable bowel syndrome) because it doesn't have certain carbs that upset the stomach. Plus, it's full of soluble fiber, good for gut health.
Is flaxseed good when pregnant?
Flaxseed is beneficial for pregnant women if eaten in small amounts. It's packed with omega-3 fatty acids, crucial for a baby's brain development, and also has fiber and other nutrients important for expectant mothers.
Is flaxseed a nut?
Flaxseed isn't a nut; it's a seed from the flax plant. While nuts grow on trees, flaxseed doesn't. People sometimes think flaxseed is a nut because it has similar nutrients, but botanically, it's not a real nut.
Is flaxseed high in uric acid?
Flaxseed doesn't have much uric acid. Uric acid comes from breaking down purines in foods like red meat and seafood. Since flaxseed is low in purines, it doesn't create much uric acid in your body.
How to prevent gas from flaxseed?
To avoid gas from flaxseed, start with a small amount like 1 tablespoon daily and slowly increase it. Drink lots of water to help digest the fiber. Grind the flaxseed for better absorption and less gas. Mix it with other high-fiber foods like fruits, veggies, and whole grains, and don't eat it on an empty stomach.
Is linseed the same as flaxseed?
Linseed and flaxseed are actually the same. In the United Kingdom, people usually call it linseed, while in the United States and Canada, it's more commonly known as flaxseed.
Do flaxseed contain gluten?
Flaxseed doesn't have gluten. Gluten is a protein in grains like wheat, barley, and rye. Since flaxseed comes from the flax plant and isn't related to these grains, it's naturally free of gluten.
Does flaxseed affect testosterone?
Flaxseed might change testosterone levels because it's rich in lignans. These plant compounds attach to testosterone and help remove it from the body. Also, flaxseed has omega-3 fatty acids, which in some studies have been seen to lower testosterone.
Final Thoughts
Top choices to replace flaxseeds include chia seeds, pumpkin seeds, sunflower seeds, sesame seeds, hemp seeds, and walnuts. These alternatives are packed with omega-3 fatty acids, fiber, and protein, offering similar uses as flaxseeds.
For instance, chia seeds work great for thickening soups and stews. Pumpkin seeds can enhance salads and smoothies. Sunflower seeds are tasty both roasted and raw. Sesame seeds are perfect for creating tahini. Hemp seeds can be sprinkled on yogurt or granola. Walnuts are versatile, and great alone or in baked treats.
Remember, seeds like chia and hemp taste a bit different from flaxseeds, so try different ones to discover your favorite.
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