Many of us have chia seeds in our pantries, but what if you run out? Find the best chia seed alternative for any recipe right here!
Chia seeds are one of the most popular ingredients in vegan and dairy-free baking and for good reason. They’re nutritious, take on the flavor of whatever they’re combined with, and can even be used as a vegan egg replacement.
But if you run out or cannot consume them for some reason, you need to find something else to fill that void. I’ll walk you through several other ingredients that work in similar ways to find the best alternative for any recipe.
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Best Chia Seed Substitutes: Key Takeaways
To find the best swap for chia seeds, you’ll want to focus on the role of chia seeds in your recipe.
If you’re looking for that gel-like mucilage, opt for flax meal, psyllium husk, or basil seeds. You can also use a real egg instead of chia seeds if converting a vegan recipe to non-vegan.
If you want the nutritional benefits and fiber, flax meal and hemp seeds are a great substitute.
For texture and color, try poppy seeds or sesame seeds instead.
What are Chia Seeds?
Chia seeds are very tiny seeds from the Salvia hispanica plant, which is actually part of the mint family. They first became popular in the 80s from the Chia Pet commercials and surged in popularity about a decade ago when we realized just how nutritious they are.
These seeds might be tiny, but that pack a major punch! They’re high in omega-3 fatty acids, particularly alpha-linoleic acid (ALA) which can improve heart health. They’re also packed with fiber, antioxidants, and vitamins, and also contain all 9 essential amino acids, making them true plant-based protein.
Most notably, they’re known for how they gel in water, creating a viscous, gel-like consistency. This is also called mucilage, and it can be used as an egg replacer, thickener, emulsifier, and binder in many recipes.
In gluten-free baking, we often use whole chia seeds or ground chia seeds as an essential binding agent to help hold batters or doughs together, like this chia seed bread and lemon chia seed muffins.
I also often use them to make a chia egg as a vegan egg substitute or add them to overnight oats or chia pudding to enjoy as a fiber-rich meal.
Best Chia Seed Alternatives
First, consider the purpose of the chia seeds in your recipe. If they are there to provide texture, you can easily replace them with sunflower seeds, sesame seeds, or another type of crunchy seed or you can skip them completely.
But if the chia seeds are used as a thickening agent or gel-like texture, you will need to replace them with an ingredient that can offer the same capabilities (flax seeds, psyllium husk powder, and basil seeds are the best swaps in this situation).
1. Flax Seeds
Flax seeds are easily one of the best substitutes for chia seeds because they thicken and create a gel in a similar way and also have similar nutritional benefits.
However, you’re not likely going to want to eat a whole bowl of flax seeds instead of chia pudding. It’s best to use flax seeds to make a flax egg or add ground flax meal for a dose of nutrients to your muffins and flaxseed bread.
Learn more about the differences between flax seeds and flax meal here.
Replace chia seeds with equal amounts of flax seeds. If the recipe calls for ground chia seeds, use flaxmeal.
2. Hemp Seeds
Hemp seeds have similar benefits to both flax and chia seeds, although they are not known for their mucilage or producing a gel-like substance like chia seeds.
Either the ground hemp seeds or hemp hearts can be added to quick breads, muffins, and more, but only to provide additional dietary fiber and nutrients.
Replace chia seeds with equal portions of hemp seeds for flavor and nutrients.
3. Basil Seeds
If you’re looking for a chia seed alternative that can gel up nicely, basil seeds are a fantastic option.
These little seeds absorb water very quickly and have a mild, nutty flavor that makes them a great substitute for chia seeds in chia pudding, salad dressings, or even as a chia seed egg.
Both options have similar nutritional benefits, although they are lower in fat and higher in fiber, which can be beneficial for some folks. Unfortunately, basil seeds are much harder to find and tend to be more expensive.
Replace chia seeds with equal quantities of basil seeds.
4. Psyllium husk
Like chia seeds, psyllium husk thickens and gels and is also loaded with soluble fiber. We normally think of it as a fiber supplement, but I often use psyllium husk powder as a binding agent in gluten free tortillas to make them flexible and tender.
Learn more about chia seeds vs psyllium husk in gluten free baking.
You wouldn’t want to create a pudding out of psyllium husk, but you can use it as a 1:1 chia seed substitute in many gluten free baking recipes.
5. Poppy Seeds
Similar to chia seeds, poppy seeds are high in healthy fats, protein, and fiber, but due to their high fiber content and the chance that they may contain trace amounts of opiates, they are best consumed in small quantities.
You’ll want to use poppy seeds in recipes where you’re looking for a crunchy texture and little black specks. They do not gel like black chia seeds, either.
Replace 1 tablespoon of chia seeds with 1 tablespoon of poppy seeds for crunch and texture.
6. Sesame Seeds
Sesame seeds are a great alternative for chia seeds when you’re looking for a slight crunch and a little color. However, they do not gel, so they’re best used for texture and flavor.
Replace 1 tablespoon of chia seeds with 1 tablespoon of sesame seeds for crunch and texture.
7. Oat Bran
If you’re looking for a bulking source of fiber for your overnight oats, consider oat bran! It’s an excellent source of fiber with a nutty flavor, like old-fashioned oats, and will help absorb excess moisture.
Be sure to use certified gluten-free oat bran to avoid cross-contamination with wheat or wheat germ.
Replace chia seeds with equal portions of oat bran.
8. Egg
If the recipe you are using relies on chia seeds as an egg, you can substitute a real egg or use a different vegan egg replacement.
This requires a little backwards math. (See note below).
To make a chia seed, you use 3 tablespoons of warm water and 1 tablespoon of chia seeds, so you’ll need to remove 3 tablespoons of liquid from your recipe for every egg.
More Chia Seed Recipes
