What can I substitute for a flaxseed meal?

In this brief guide, we will answer the question, “what can I substitute for a flaxseed meal,” discuss the nutritional benefits of alternatives for flax seeds and compare them.

What can I substitute for a flaxseed meal?

There are many food items that one can eat in place of a flaxseed meal, including many types of nuts, fruits, and other things which are also nutritious.

Ten healthy alternatives to flaxseed meal

If you cannot eat a particular food, you may be able to substitute it with different food that contains the same nutrients. Flaxseed meal substitutes include the following:

1. Bananas

2. Cashews

3. Nuts (almonds, walnuts, macadamia nuts, pecans)

4. Oat bran

5. Quinoa flakes

6. Rice bran

7. Shredded coconut

8. White quinoa

9. Ground chia seeds

10. Strawberries

Why should you consider switching to a plant-based diet?

1. Disease risk reduction and decreased costs to the U.S. healthcare system.

2. Environmental Impact of eating meat.

3. Animal cruelty concerns and factory farming ethics.

What are the top 5 healthy recipes with flaxseed meal replacements 

Flaxseed meal is an excellent option for a healthy diet. It tastes good and is rich in Omega-3 fatty acids. If you are looking for some recipes that are healthy and delicious, here are the top five recipes that are worth trying:

1. Flaxseed meal avocado dip

2. Apple pie oatmeal with flax meal crumble

3. Banana chocolate chip oatmeal with flax meal

4. Peanut butter and a jelly smoothie with flaxseed meal

5. Cinnamon raisin granola

What are the best alternatives to flaxseeds?

Flaxseeds are an excellent source of omega-3 fatty acids and fiber. They are low in fat and cholesterol but high in protein.

The average serving of flaxseed has fat: 7.2 grams, primarily omega-3 fatty acids, with a small amount of omega-6 fatty acids, carbohydrate: 2.1 grams (mostly fiber), protein: 6.7 grams.

A good substitute for flaxseed is chia seeds. Chia seeds are also a great source of Omega-3 fatty acids and fiber, but they contain more protein than flaxseeds, making them a better option for vegetarians.

Another good substitute for flaxseed is hemp seeds. Hemp seeds can be used to make hemp milk, which has the same nutritional benefits as regular milk without the dairy fats or lactose.

Flaxseed can make a healthy flour or be ground into a powder and is used as an alternative to salt in cooking. They can also be ground into a consistency like an almond meal and then made into cookies, bread, or cakes.

Fish oil vs. flaxseed oil – Which one is better?

There has been a lot of dispute about whether flaxseed oil is better for your health than fish oil or vice versa, and in my opinion, the answer is that, while both have a lot of health benefits, fish oil should be the one you should increase in your diet. This is due to the varying types of fats contained in their various omega-3 products.

ALA fat is the Omega-3 fatty acid contained in flaxseed oil. EPA and DHA are two omega-3 lipids found in rich seafood.

You are probably already getting a lot of this ALA fat because when you see a product on the shop shelves that indicates it includes omega-3, it is almost always this fat.

Interestingly, the ALA fat is also the parent fat, which simply means that it can transform into the other two fats in the body. Unfortunately, the amount that changes is so tiny that you will have to eat mountains of it to get any benefit.

Flax seeds vs. chia seeds – Which one is better?

Flax seeds and chia seeds each have a lot to offer. Both can help you absorb a lot of water, feel full, avoid constipation, and improve your digestive health. They do, however, differ in three key ways:

Alpha-linolenic acid (ALA) 

Flax seeds contain around 20 percent more alpha-linoleic acid (ALA) than chia seeds.


Flaxseeds have less fiber than chia seeds, yet both seeds produce a gel when mixed with liquid. The gel prevents the thread from being broken down and releasing carbohydrates, which aids with blood glucose control. Both appear to be equally effective at helping bowel movements and lowering cholesterol levels.


Flaxseed contains significant quantities of lignans, antioxidants that help reduce damage caused by free radicals. Chia seeds, on the other hand, provide different antioxidants.

Between the two types of seeds, you may make more comparisons. Flaxseeds, for example, provide more protein than chia seeds. On the other hand, Chia seeds have a higher calcium content than flaxseeds.

Choosing the two seeds is not easy; it is a bit of a toss-up. Both, however, appear to be equally effective in regulating blood glucose levels and overcoming diabetes.


In this brief guide, we have addressed the question, “what can I substitute for flaxseed meal” and other questions about the subject, such as the nutritional benefits of alternatives for flax seeds and the comparison between them.



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