What Can I Substitute For Flax Seeds

About flaxseeds

Flaxseed (also known as linseed or flax) is a seed that originates from the flax plant.

Before flaxseeds were famous for being a healthy ingredient and a snack, they were actually more usually used to produce textiles.

The flax plant was first grown in Egypt and where it originates from. Flaxseeds are found in the plant’s delicate blue flowers.

This plant can also be woven into linen and, believe it or not, its fibres are apparently two to three times stronger than cotton.

Commonly, flax plants were primarily used to produce clothing.

Nevertheless, when cotton became the fibre of choice in the mid-century, this drove a significant change to use flax plants for their seeds instead.

Today, flax plants are grown all over the world, the seeds are eaten on their own, crushed or cold-pressed to produce flaxseed oil.

The flexibility of flaxseeds means they can be found in all sorts of food, from bread and cereal to supplements and even pet food.1

Nutritional value

You are probably already aware of this right now, but flaxseed consists of a whole lot of goodness. One tablespoon of flaxseed consists of:1

Total fat3g
Saturated fat0.3g
Monounsaturated fat0.5g
Polyunsaturated fat2g
Omega-3 fatty acids1597 mg
Vitamin B18% of RDI
Vitamin B62% of RDI
Folate2% of RDI
Calcium2% of RDI
Iron2% of RDI
Magnesium7% of RDI
Phosphorus4% of RDI
Potassium2% of RDI

Health benefits

Flaxseed is usually used to relieve constipation or digestive health. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein cholesterol levels, which may help reduce the risk of heart disease.2 Flax seed is also known to help with:

  • Hair health
  • Constipation
  • Skin condition
  • Weight loss
  • Gut health
  • Cholesterol Levels1

What can I substitute for flax seeds?

  1. Chia seeds

Flax seeds and chia seeds share many similarities. They both consist of soluble fibres mucilage and omega-3 fatty acids and work well as binding and thickening agents. Chia seeds are a superfood treasured for their versatility, so there are plenty of culinary choices to explore.

  1. Hemp Seeds

They consist of all 20 amino acids, fat, omega-3 fatty acids, and proteins and are low in fibre and carbohydrates. Hemp seeds have a nutty flavour similar to flax seeds, which makes them the perfect substitute.

  1. Wheat Germ

Wheat germ comes from the wheat kernel and offers a massive variety of nutrients like fibre, vitamins E and B, and minerals as well as omega-3  fatty acids. It’s great for your immune system and serves as a preventative measure against inflammation and heart disease.

  1. Psyllium Seeds

Psyllium seeds are especially rich in fibre, similar to flaxseed, which makes them an excellent replacement for the original ingredient. It’s also gelatinous and advantageous for your gastrointestinal tract, making it a great nutritious option to add to your diet.

  1. Almond Meal

Almond meal is made by powdering almonds into a fine, flour-like powder. It is full of fibre, protein and healthy fats and can be used as an egg substitute as well as a binding and thickening agent. Almond meal can in this matter make an excellent protein-rich alternative to flaxseeds.

  1. Yogurt

It’s fairly neutral in flavour and is a good ingredient to use for binding different ingredients together. It is also pretty helpful for your digestive system, which makes it a healthy flaxseed substitute.

  1. Tofu

Tofu is made from soybeans and is rich in nutrients. It has excellent binding properties and can be used to replace flaxseed in cooking recipes that need a binding component. While it tastes quite dull and has hints of sourness, it makes for a good addition to dessert and savoury recipes.3


Flaxseed, also called linseed, is a nutrient-rich seed. It has an enjoyably nutty flavour and a great crunch. Flaxseed is a very functional ingredient, so you can use it as a thickener or as a  crust or nutty binder in just about every vegetarian and vegan dish. It’s also high in nutritional benefits, making it an excellent ingredient to add to your diet.

If you don’t have flaxseeds or just don’t want to cook with them, try using flaxseed substitutes to get similar nutritious benefits and amazing flavour in your diet.3


  1. Hilal D. Benefits of flaxseeds | holland & barrett. 2023.
  2. R.D., L.D. Zeratsky K. Why buy ground flaxseed? Mayo Clinic. 2021.
  3. Hategan R. 7 amazing flax seed substitutes you can use. Wonderful Cook. 2022
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Anna Mizerska

Masters in Global Health and Biomedical Engineer
Anna is a highly analytical and insightful professional with progressive experience in providing quality services in fast-paced and high-pressure environments. Over the years she has built up extensive knowledge, expertise and transferable skills that translate into writing reliable medical content and articles.

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