Skip to Content

The 8 Best Substitutes For Flax Meal

Flax meal is an incredibly versatile ingredient that can be used in a variety of dishes.

It’s high in fiber and provides essential vitamins and minerals, making it a great way to add nutrition to your meals.

But what if you don’t have access to flax meal?

Don’t worry – there are plenty of substitutes out there that can do the job just as well.

In this article, I’ll cover eight of the best substitutes for flax meal so that you can still enjoy all its benefits without breaking the bank.

What is Flax Meal?

Flax Meal

Flax meal, also known as ground flaxseed or flax powder, is a nutritious food made from grinding whole flaxseeds.

This powdery ingredient contains high amounts of fiber and healthy omega-3 fatty acids that can help promote better health overall.

Flax meal has an earthy taste with hints of nuttiness which makes it a great addition to many recipes.

It is often used in baking for breads, muffins and other baked goods as well as in smoothies and oatmeal bowls.

It also adds texture to dishes like granola bars, salads or even yogurt parfaits!

Aside from its culinary uses, flax meal offers numerous nutritional benefits including improved digestion, heart health and even weight management since it helps you stay full longer due to its high fiber content.

Additionally, the lignans contained in this ingredient have antioxidant properties that can reduce inflammation throughout the body.

Flax meal is inexpensive and easy to use; just add one tablespoon per day (or up to four tablespoons) into your favorite recipes or mix into beverages such as smoothies or juice drinks!

The 8 Best Substitutes For Flax Meal

Flax meal is an incredibly versatile ingredient, but it can be a bit difficult to find.

If you’re looking for a good substitute for flax meal, here are eight options that could work in your recipes:

1 – Almond Meal

Almond Meal

Almond meal is a great alternative to flax meal.

It’s made from ground almonds and it offers the same nutritional benefits as flax meal, including fiber, vitamins, minerals, and essential fatty acids.

Almond meal has a slightly sweet flavor that makes it perfect for baking recipes like cookies or muffins.

Its texture is similar to flour so you can easily substitute almond meal in place of regular flour when baking.

It’s also versatile enough to be used in savory dishes too, like meatloaf or veggie burgers.

The nutty flavor adds an extra depth of taste that pairs well with many different ingredients.

When substituting almond meal for flax meal in recipes, keep in mind that it may not bind as well because of its lack of gums and starches (which are found in most commercial brands).

To make up for this difference, you can try adding a tablespoon of ground chia seeds per cup of almond meal used – this will help give your recipe the binding power it needs without sacrificing any flavor or nutrition!

2 – Chia Seeds

chia seeds

Chia seeds are an excellent alternative to flax meal since they provide many of the same health benefits.

Like flax, chia is high in fiber, protein and essential vitamins and minerals such as iron, magnesium, zinc and omega-3 fatty acids.

Chia also has a mild flavor that won’t overpower other ingredients in a dish.

It can be added to smoothies or oatmeal for extra nutrition, sprinkled on salads or yogurt bowls for crunchiness or used as a baking ingredient instead of eggs.

When it comes to using chia seeds as a substitute for flax meal in recipes, simply replace one tablespoon of flax with one tablespoon of chia seed ground into powder form.

The ratio is equivalent; however, keep in mind that chia seeds expand when wet so it may give you more volume than what was originally called for in the recipe!

3 – Hemp Seeds

Hemp Seeds

If you don’t have access to flax meal, hemp seeds are an excellent substitute.

Hemp seeds are incredibly nutritious and high in essential fatty acids like Omega-3 and Omega-6.

They also contain a good balance of protein and fiber, making them a great addition to your diet.

Hemp seeds can be added to smoothies, oatmeal, yogurt or salads for extra nutrition and flavor.

They can also be used as a topping on toast or as part of baking mixes such as muffins or cookies.

The nutty taste makes it easy to incorporate into any recipe without taking away from the original flavor too much.

When using hemp seeds instead of flax meal in recipes that require binding ingredients together, it is important to remember that they do not have the same consistency as flax meal so you may need to adjust the amount used accordingly.

Additionally, because hemp seed oil has a low smoke point it is best used raw rather than cooked over high heat temperatures.

4 – Wheat Germ

Wheat Germ

Wheat germ is an incredibly versatile ingredient that can be used as a substitute for flax meal in a variety of dishes.

It contains high levels of fiber and essential vitamins and minerals, making it a great way to add nutrition to your meals.

Wheat germ is made from the outer layer of wheat grains that contain the most nutrients, including dietary fiber, thiamin (vitamin B1), riboflavin (vitamin B2), folate (vitamin B9) and magnesium.

It has a slightly nutty flavor that works well in many recipes like muffins, breads, pancakes or waffles.

It can also be used in smoothies or oatmeal as an alternative to flax meal.

It’s best to buy whole wheat germ rather than pre-ground because it will maintain its nutrient content better over time.

When substituting wheat germ for flax meal make sure you use half the amount called for in any recipe since it is more densely packed with nutrition than flax meal.

You may need to adjust other ingredients accordingly based on how much liquid you are using when baking with wheat germ instead of flax meal.

5 – Psyllium Seeds

Psyllium seeds are high in fiber, just like flax meal, and they also provide essential vitamins and minerals.

Psyllium seeds come from the Plantago ovata plant, which is native to India and Pakistan.

The seeds can be used whole or ground into a powder form — both of which make an excellent substitute for flax meal in baking recipes.

Whole psyllium husks are great for adding texture to breads, muffins, pancakes and other baked goods as they absorb moisture when mixed with liquid ingredients (such as eggs).

Ground psyllium seed powder adds more nutrition than whole husks by providing more soluble fiber along with protein and carbohydrates.

It is best used as an egg replacement in vegan recipes due to its binding properties that help hold ingredients together without eggs.

It’s important to note that psyllium should always be consumed with plenty of liquids since it absorbs water quickly in the body; this helps prevent constipation or any digestive discomfort associated with eating too much fiber at once.

6 – Rolled Oats

Rolled Oats

Rolled oats, also known as old-fashioned oats, are a great substitute for flax meal in many recipes.

They provide the same essential vitamins and minerals that flax meal does and have a similar texture to flax meal when cooked.

They’re high in fiber and can be used in baking or added to smoothies for an extra boost of nutrition.

Rolled oats can be used as a replacement for breadcrumbs when making meatballs or burgers, or you can use them to make oatmeal pancakes instead of traditional pancakes made with wheat flour.

You can even grind rolled oats into a fine powder and use it in place of flour or cornstarch when you’re thickening sauces or gravies.

Overall, if you don’t have access to flax meal but want to add extra nutrition and texture to your meals without having to purchase any special ingredients, then rolled oats are definitely worth considering!

7 – Sunflower Seeds

Sunflower seeds

Sunflower seeds are high in fiber, packed with essential vitamins and minerals, and provide a mild nutty flavor that complements many dishes.

Sunflower seeds can be used as a topping for salads, cereals, and other dishes.

Or you can grind them into sunflower seed meal or flour to use in baked goods like muffins and breads.

Sunflower seed meal is also an excellent binder for veggie burgers or meatballs.

Another way to incorporate the nutrition of sunflower seeds into your meals is by adding roasted sunflower kernels directly to soups, stews, stir-fries, pasta sauces or even smoothies!

You can make your own roasted sunflower kernels at home by spreading them on a baking sheet lined with parchment paper and roasting them in the oven at 350 degrees Fahrenheit for 15 minutes until they’re golden brown.

No matter how you choose to use it, incorporating the nutritional benefits of sunflower seeds into your meals is an easy way to give your diet a healthy boost!

8 – Coconut Flour

Coconut Flour

Coconut flour is made from ground, dried coconut meat and has a light, slightly sweet flavor that can be used in both sweet and savory dishes.

Coconut flour is high in dietary fiber, with nearly 10 grams per 1/4 cup serving, making it an excellent choice for those looking to up their daily intake of essential vitamins and minerals.

As far as cooking goes, coconut flour absorbs more liquid than other flours so you may need to use more when substituting it for flax meal in recipes.

Its texture also adds structure to baked goods like breads and muffins without being overly dense or heavy.

Additionally, its mild sweetness makes it perfect for using in desserts like cakes and cookies.

Flax Meal

The 8 Best Substitutes For Flax Meal

When you're out of flax meal, it can be tricky to find a suitable replacement. That's why I'm here to share the 8 best substitutes for flax meal that you can use in a pinch. I'll go over each one's properties and how to use them correctly, so you can get the same results as if you'd used the original. Whether you want a vegan option or a gluten-free alternative, you'll find something here that'll help you out.
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Substitutes
Cuisine American
Servings 4 people
Calories 66 kcal


  • Almond Meal
  • Chia Seeds
  • Hemp Seeds
  • Wheat Germ
  • Psyllium Seeds
  • Rolled Oats
  • Sunflower Seeds
  • Coconut Flour


  • Pick your favorite substitute from the list above.
  • Follow cooking directions for your selected substitute with the proper ratio of ingredients.
CEO at Happy Muncher | | Website | + posts

Hi, I'm Benjamin. I love cooking, long walks, and my girlfriend! Here you’ll find simple and delicious recipes that you can make in 30 minutes or less.