6 Nutritious Substitutes for Flax Seed!

Are you looking for a flax seed substitute? Well, look no further! In this article, we will uncover the top 6 substitutes for flax seed that are both delicious and packed with beneficial nutrients. Whether you have a flax seed allergy, want to try something new, or simply ran out of flax seed, we’ve got you covered. We understand the importance of incorporating nutrient-rich foods into your diet, and that’s why we’ve compiled this list of fantastic substitutes. From chia seeds to tofu, each alternative offers its own unique health benefits. Our aim is to help you make informed decisions about your nutrition, and by exploring these alternatives, you can uncover a world of possibilities. So, let’s dive in and discover the best replacements for flax seed that can enhance your meals and boost your well-being. Get ready to add variety and nutrition to your diet with these fantastic substitutes! Try using: Chia seeds, Wheat Germ, Almond Meal Flour, Hemp Seeds, Yogurt, Tofu.

What are Flax Seeds?

Flax seeds are small, nutty-flavored seeds that come from the flax plant. These seeds have been used for centuries and have a rich history. Flax cultivation dates back to ancient civilizations like Egypt, where it was a symbol of purity.

Historically, flax was primarily grown for its fibers, which were used to make linen cloth. But people soon discovered the nutritional benefits of flax seeds. The Greeks and Romans used them for their medicinal properties, and in the 8th century, King Charlemagne even passed laws requiring his subjects to consume flax seeds for their health benefits.

Today, flax seeds are renowned for their high content of omega-3 fatty acids, fiber, and lignans. They’re commonly used as an egg substitute in vegan baking, thanks to their natural binding properties. So, whether you’re incorporating them into smoothies, baking, or simply sprinkling them on salads, flax seeds can be a versatile and nutritious addition to your culinary creations. And if you are looking for an interesting way to add them into your diet, just follow this great recipe from Nudemarkt.

Okay, before we look at your flax seed substitute options, let’s deal with that empty cupboard situation!

Where can I buy Flax Seeds?

If you want to be more prepared and ensure you don’t run out of flax seeds again then you should stock up now.

Nowadays most health stores, delicatessens, and general supermarkets stock a wide variety of nuts, grains, and seeds – including Flax Seeds.

Or if you prefer you can also purchase Flax Seeds on-line.

So why not jump on and place your order today.


Carrington Organic Flax Seeds

Organic Milled Flax Seeds. High in Omega 3 and fiber. Seeds and grains are gluten free, USDA certified organic, kosher, and Good Housekeeping Nutritionist Approved.

What can I substitute for Flax Seeds?

Here are some of the best ways to substitute the flavor and role that flax seeds provide in your recipes.

Use any of the following as a substitute:

  • Chia seeds
  • Wheat germ
  • Almond meal flour
  • Hemp seeds
  • Yogurt
  • Tofu

Flax seed substitutes

Chia Seeds as a substitute for flax seed

Chia seeds have become increasingly popular in recent years as a substitute for flax seeds. Not only are they rich in fiber, omega-3 fatty acids, and antioxidants, but they also have a longer shelf life compared to flax seeds.

Chia seeds are also extremely versatile. They can easily be incorporated into a variety of dishes, from smoothies to baked goods.

Just like flax seeds, chia seeds can be ground up and used as a substitute for eggs in vegan baking recipes. This makes them a great option for those with dietary restrictions.

Overall, chia seeds are a great choice for anyone looking for a nutritious and convenient substitute for flax seeds.

Chia seeds as a substitute for flax seeds.

Wheat germ as a substitute for flax seed

If you’re using flax seeds as a source of fiber in a recipe, wheat germ can be a suitable substitute, as it is also high in fiber.

Overall, while wheat germ can be a nutritious ingredient and a suitable substitute for flax seeds. However, it may not provide the same benefits or work as well as a direct replacement in all cases.

Wheat germ has a characteristic nutty flavor, similar to flax seed. It also has an added crunchy texture due the roasting process it goes through.

Choose wheat germ if you are looking for a substitute product for flax seed that is a great source of vegetable protein, as well as being packed full of healthy fats and fiber then choose wheat germ.

Wheat germ is also high in Vitamin E, and is an excellent source of folic acid.

Wheat germ substitute for flax seeds

Almond meal flour

Flax seeds tend to be substitutes for eggs and flour during baking. But unfortunately they lack the protein that we need. But they still have great health benefits.

A great flax seed substitute can be in found almond meal, which is a type of flour that is made from ground almonds. Typically made from raw, blanched almonds (meaning the skin has been removed), the almonds can be ground to a variety of textures, from fine to coarse.

It is a popular ingredient in gluten-free and grain-free baking, as it provides a nutty flavor and a moist texture to baked goods. It is also a good source of protein, healthy fats, and other nutrients, such as vitamin E, magnesium, and fiber.

Almond meal can be used in a variety of recipes, such as cakes, cookies, breads, and pancakes. Use also as a replacement for wheat flour in many recipes. Note: because it doesn’t contain gluten, it may not rise as well as wheat flour. Therefore it may also not provide the same structure to baked goods.

Overall, almond meal is a nutritious and versatile ingredient. It can be a great option for those with dietary restrictions or anyone looking for a healthier alternative to traditional flours.

Almond flour substitute for flax seeds

Hemp Seeds

Hemp seeds can be a great addition to your cooking and can add a nutty and slightly sweet flavor to your dishes. Hence the flavor profile they provide is similar to the flax seed flavor.

Hemp seeds are nutritious seeds that are often used as a source of healthy fats and other beneficial nutrients.

Simply sprinkle them on top of salads, blend them into smoothies, or add them to baked goods – delicious.

Hemp seeds are also a good source of omega-3 fatty acids, which are important for heart health and brain function. Also, hemp seeds are a good source of protein, containing all nine essential amino acids.

Overall, hemp seeds can be a nutritious and tasty addition to your diet, and they may be a good substitute for flax seeds in some situations.

Yellow Hemp substitute for flax seeds.


Use yogurt as a substitute binding agent – even though is is not an obvious replacement for flax seeds. Obviously we are talking about plain yogurt here – don’t be using strawberry yogurt as a substitute ingredient when cooking eggs!

Yogurt is a great source of protein, calcium, and probiotics.

If you’re are using flax seeds as a binder in a recipe (such as in a vegan egg substitute), you might be able to use yogurt as a replacement. However, you’ll likely need to adjust the other ingredients in the recipe to compensate for the differences in texture and flavor. On the other hand, if you’re using flax seeds as a source of fiber in a recipe (such as in a smoothie or baked goods), yogurt won’t be a suitable replacement. Instead, you might consider using another source of fiber such as chia seeds, psyllium husk, or oat bran.

Yogurt is a nutritious ingredient and can be used in many different recipes, however we do recognize it’s not a direct replacement for flax seeds – but give it a try and see what you think.

Yogurt as a substitute for flax seeds.

Tofu as a substitute for flax seed

Packed full of protein tofu sadly lacks any great depth of flavor. And whilst it is a nutritious ingredient that can be used in many different recipes, it’s not a direct replacement for flax seeds. However tofu works well as a binding substitute and works well in both savory and sweet recipes.

Remember to select non-flavored tofu to use in desserts such as Silken Tofu Chocolate Pudding or savory dishes such as Nut-Crusted Savory Breaded Tofu.

Tofu can also be eaten raw. Cooking tofu is completely optional and generally it is done for texture or else to bind flavorful sauces to the tofu.

If you want to add a bit tofu to a stir-fry you can add it directly to the pan, or you could also try deep-frying it to give an added crispiness.

Give it a go and see what you think.

Tofu substitute for flax seeds

Summary for Flax Seed substitute

Okay – that’s you all sorted with a suitable substitute for flax seeds.

Easily incorporated into a variety of dishes, flax seeds are a nutritious and versatile food product. When added to smoothies, oatmeal, baked goods, and more they can help boost the nutritional content of your meals. But when you do run out of flax seeds there are alternatives.

The substitute products listed above will all provide you with an alternative if you run out of flax seeds. Which one will you choose?

And remember if you’re looking to replace flax seeds in a recipe, you’ll need to consider what role the flax seeds are playing in the recipe and choose a suitable replacement that provides similar benefits.

We have gathered together a lot more facts on ingredients such as herbs, spices, oils, nuts, etc. if you would like to learn some more.