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The 5 Best Substitutes for Flax Seeds

Have you ever heard of flax seeds?

These tiny little capsules of goodness are known for their incredible health benefits, but have you ever thought about how to cook and use this delightful, nutty ingredient?

There is a huge variety of dishes you can create with flax seeds, but if they are not available, the five best substitutes are chia seeds, hemp seeds, ground mustard seeds, Psyllium husks, and sesame stands.

With so many options out there for flavor and health benefits, which substitute will be your go-to when looking for something that flax provides?

What is Flax Seed?

Flax seed may seem like an odd health food, but it has been used for centuries as an everyday staple.

Not only does flax seed provide nutritional benefits with its concentration of omega-3 fatty acids, lignans, and fiber, but its nutty flavor makes it a popular addition to recipes.

It typically comes in whole, ground, or oil form, with each one providing different amounts of nutrition.

Taste-wise, the ground variety is mild and neutral, while the oil version is aromatic with a slightly earthy flavor.

When using flax seed in recipes, you can use either the ground or the oil forms, depending on what type of dish you are making.

Add ground flaxseed to smoothies and baked goods for added crunch and nutritive value, or cook up some vegetables in flaxseed oil for tasty side dishes.

No matter how you use it, incorporating flaxseed into your diet is sure to make your meals burstier and perplexedly more delicious.

The 5 Best Substitutes for Flax Seeds

If you’re looking for a healthy alternative to flax seeds, you’re in luck.

Here are five of the best substitutes that provide similar nutritional benefits and have amazing health properties:

1 – Chia Seeds

Have you ever heard of chia seeds? These tiny black and white seeds are bursting with superfood potential.

Packed with lots of essential fatty acids, protein, fiber, and minerals such as calcium, magnesium, and boron, it’s no wonder why health experts rave about them.

Chia seeds have a mild flavor that makes them so versatile.

Add them to your favorite smoothies or homemade granolas for extra crunch.

chia makes an excellent substitute for flaxseed because both contain similar levels of omega-3 fatty acids.

Simply add a tablespoon of chia to your favorite recipes instead of flaxseed – you’ll still get the same benefits.

2 – Hemp Seeds

Who knew something so small could pack a punch? Hemp seeds are a nutrition powerhouse, providing all of the essential amino acids and healthy fats your body needs – and they come with a bursty, nutty flavor.

Unlike other common superfoods, the texture of hemp seeds is truly unique – they are soft yet crunchy.

The best part about these little mystical gems? They are amazingly versatile.

You can use them as an irresistible addition to any salad or smoothie or even in place of flaxseed in baking recipes.

3 – Sunflower Seeds

Sunflower seeds are bursting with perplexity – they have an earthy taste and crunchy, nutty texture that can elevate a variety of dishes.

Whether eaten as-is or toasted, sunflower seeds make a great nutrient-dense addition to salads, cereals, baking goods, and much more.

Sunflower seeds are also a unique substitute for flax seeds in recipes, providing a similar crunch factor as well as essential vitamins and minerals like Vitamin E and Iron.

Indeed, sunflower seeds are the perfect choice for health-seekers looking to add flavor and flair to their daily meals.

4 – Pumpkin Seeds

Pumpkins have long been a staple of the seasonal harvest, providing not just a festive decoration but also a delicious treat.

What many don’t realize is that pumpkin seeds can be used for more than just ornamental decorations for your mantelpiece – they are full of surprising health benefits.

These green and white speckled seeds have a unique, nutty flavor and crunchy texture, making them an excellent accompaniment to salads and soups.

They can even be substituted for flaxseeds in most recipes; their high fiber content makes them the perfect choice for boosting your health.

All this and more make pumpkin seeds certainly worth trying next time you’re in the grocery store.

5 – Sesame Seeds

Sesame seeds are small but mighty, bursting with nutrition and giving dishes an unmistakable nutty taste.

At the same time, they may seem like a simple ingredient, but sesame seeds contain essential minerals such as copper, manganese, calcium, magnesium, and zinc.

As well as all of these beneficial nutrients, the sesame seed oil is full of vitamins E and K.

Not only this, but in terms of flavor, sesame seeds offer a delightful crunchy texture with hints of sweetness – adding another dimension to cooking.

They can also be used as a delicious and healthy alternative to flaxseeds as an omega-3 source due to their high concentration of polyunsaturated fatty acids.

If you’re looking for something unique to spice up your next dish, sesame seeds could be the perfect addition.


In conclusion, it is clear that there are several delicious alternatives to flax seeds that can provide the same health benefits.

From chia and hemp seeds to sunflower, pumpkin, and sesame seeds – each has its own unique flavor, texture, and nutritional advantages.

Why not experiment and add a new ingredient or two to your diet? With so many nutrient-dense options out there, it’s easy to find the perfect alternative for flax seeds.

Yield: 1 Serving

The 5 Best Substitutes for Flax Seeds

The 5 Best Substitutes for Flax Seeds
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes


  • Chia Seeds
  • Hemp Seeds
  • Sunflower Seeds
  • Pumpkin Seeds
  • Sesame Seeds


  1. Pick your favorite substitute from the list above.
  2. Follow cooking directions for your selected substitute with the proper ratio of ingredients.
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