How to eat flax seeds?

Here are the best ways to eat flax seeds:

There are multiple health benefits of flaxseed if it can be involved in the daily diet.

Flax seeds can be mixed with yogurt: Few amounts of flax seeds or ground flaxseeds can be sprinkled into yogurt thus making it a protein-packed bowl of yogurt as it is useful for muscles building.
Mixed with breadcrumbs to coat chicken or other food items: Flax seeds have a nutty flavour which gives amazing flavour and it is healthy and delicious. Flax seeds also protect from cancer, boosts immunity and keeps the body healthy.
Flax seeds salads, dips and sandwiches can be made: A little crunch of flax seeds can be added into salads dips, soups , french toast and sandwiches making food tasty and giving it a pleasant crunch. Adding flaxseed in you daily diet keeps you away from many diseases.
Healthy pumpkin bread: Adding flax seeds into pumpkin bread is again a wonderful substitute for eating it and staying healthy.

Sugar: 0.2 grams
Fat: 4.3 grams
Fiber: 2.8 grams
Crabs: 3 grams
Proteins: 1.9 grams

Can we eat flax seeds on an empty stomach?

Flax seeds have good source of dietary fibre and omega 3 fatty acids and if we eat flax seeds before food it will make us feel less hungry and thus not letting us eat it. This flax seed must be eaten after food.

How to eat flax seeds to reduce tummy?

Flax seeds contain high amounts of polyphenol antioxidants, omega-3s, and fibre which helps you to stay slim as it cuts down the belly fat slowly and makes you thin. By eating flax seeds you can get a flat tummy in a week. Flax seeds are also ideal for boosting metabolism. It also cuts down cholesterol and increases metabolism thus giving you the desired shape.

How to eat flax seeds raw or roasted?

Flax seeds can be eaten in both the forms that are raw or roasted. But flax seeds must be roasted on the low flam to keep the nutrients intact. Both the forms are full of benefits and eating it every day keeps many diseases away.

How to eat flax seeds for weight loss?

Flax seeds can be eaten in many forms for losing the weight, but most importantly it should be kept in mind that whole flaxseed should not be consumed if you want to lose weight else it must be eaten in the powder form. The grounded flax seeds can be kept in the freezer for a few minutes before grinding them as it keeps all the essential oils and nutrients intact. After grinding, flax seeds can be used in porridge, chapati, bread, vegetables, curries, soups, smoothies, etc.

Benefits of flax seeds for hair growth:

Flax seeds are very beneficial for hair growth and improve the quality of your hair very fast. It can be used in the form of hair gel, oil or spray to give nourishment to the hair. Flax seeds give natural spa treatment to the hair without any use of chemicals.

Flax seeds use for skin:

Flax seeds are very useful for the skin as it brings a glow to the skin, adds moisture and removes lines and wrinkles from the face. As flax seeds are rich in omega -3 fatty acids, lignins and antioxidants it plays a vital role in fighting against ageing. If you want to flax seeds directly on skin then you can use flaxseed oil and rub it on the skin which nourishes and makes your skin healthy and beautiful.

How to eat flax seeds with water?

These are the ways in which you can drink flax seeds with water:

You can soak flax seeds in water and drink that water
You can grind flax seeds and take it with water
You can mix ground flaxseeds with different drinks as well
You can blend flaxseed into smoothies and shakes

How to grind flax seed?

Flax seeds can be ground with the help of handheld mill, traditional spice grinder or with the help of a grinder. You only need flax seeds and put them in a grinder and grind it for 5-10 mins. After grinding keep it in an airtight container for keeping it fresh for a longer time. Flax seeds if eaten in powder form gives more benefits to the body rather than eating it as a whole.

What are the best flax seeds recipes?

These are the best recipes made with flax seeds:

Smoothie swirls
Granola
Bread
Meaty substitutes
Salad dressings
Healthy spreads
Soups
Sprinkles on top
Chutneys
Khakhras
Mukhwas
Raita

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Like all legumes, nuts, and other seeds, flax does contain antinutrients, which reduce the bioavailability of its nutrients.

That’s why some people recommend soaking whole flax seeds for 8 hours (or overnight).

We’re going to quickly go over research on this topic to determine:

How big of a concern are antinutrients in flax?
Will soaking produce a benefit?
Should you eat whole vs ground flax seeds?

Antinutrients in Flaxseed
How Much Antinutrients Are in Flaxseeds?
Will Soaking Raw Flax Produce Benefits?
Soaking Whole vs Ground Flaxseed
Is It Worth It To Soak Flaxseed Overnight?

Antinutrients in Flaxseed

Research has shown that there are a few main types of antinutrients present in flaxseed that may be of concern (1). This includes:

Cyanogenic glycosides
Linatine
Trypsin inhibitor
Phytic acid

And before you get too scared about the presence of inorganic cyanide compounds, as long as you’re not eating some crazy amount of flax like 1 cup or more daily, it’s within the amount that humans can detoxify.

The main antinutrients that prevent absorption of vitamins and minerals are the trypsin inhibitor and phytic acid, which you may be familiar with already.

How Much Antinutrients Are in Flaxseeds?

The obvious next question is are these antinutrients a big deal?

That comes down to 2 factors: the amounts of them, and their actual impact.

It turns out that while flaxseed has a fairly high amount of antinutrients, they’re less active than in other foods. In other words, they’ll have less of an effect on nutrient absorption.

The table below shows the concentration of phytic acid in a variety of foods. Flax (aka linseed) actually has more phytic acid than even legumes (2):

In addition, studies also show that flaxseed has a trypsin inhibitor content of approximately 2280 mg/100g to 3250 mg/100g, which is relatively high.

But all that doesn’t matter too much, because research has also shown that the activity of flaxseed antinutrients is quite low.

“Activity” refers to the actual impact on nutrient absorption.

Research has measured the trypsin inhibitor activity (TIA) of various foods and found (3):

Flaxseed meal: 14-37 units
Raw rapeseed meal: 99 units
Raw soybean meal: 1650 units

That really highlights why it’s a good idea to soak legumes.

Flaxseed does have relatively high levels of both phytic acid and trypsin inhibitor, but the actual impact of those on nutrient absorption is quite low compared to other foods high in antinutrients.

Will Soaking Raw Flax Produce Benefits?

There’s a few more things I’d like to quickly point out for you to consider:

Not all antinutrients are evil. Some research even suggests that some level of trypsin inhibitor is healthy (4).
If you’re cooking your flax, a large portion of antinutrients will be destroyed, so soaking may be overkill.

Soaking Whole vs Ground Flaxseed

If you’re concerned about nutrient absorption, another factor to consider is whether to eat flaxseed in ground or whole form.

In general, eating ground flaxseed is easier to digest, as the shell is nearly impossible for humans to break down if it hasn’t been chewed (i.e. opened) well.

On the other hand, soaking works by dissolving water-soluble antinutrients, which can then be washed away. This rules out soaking ground flaxseed.

Technically you could soak and sprout flax seeds, then dry them, and then grind them up, but this is an insane amount of work for most people.

Is It Worth It To Soak Flaxseed Overnight?

After all that, my personal conclusion would be that most people are better off eating ground flaxseed even if soaking is not involved.

The activity of the antinutrients is relatively low as we’ve seen, and flax has so many vitamins and minerals that it doesn’t really matter if a small portion isn’t absorbed.

References

upm.edu
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325021/
https://link.springer.com/article/10.1007/BF02545351
https://pubmed.ncbi.nlm.nih.gov/9505242/
https://books.google.ca/books?id=SynoBwAAQBAJ&pg=PA156&redir_esc=y#v=onepage&q&f=false

Your friendly neighborhood vegan from Toronto. Chemical engineer turned semi-professional soccer player and freelance nutrition writer. I’ve been vegan for years and try to make life easier for others by sharing what I’ve learned.

Flax eggs are an easy egg substitute made with 2 simple ingredients. This alternative is perfect for vegan baking, those with egg allergies, or anytime you don’t have eggs on hand for a recipe.

What is a Flax Egg?

A flax egg is a vegan egg replacement made from a combination of ground flax seeds and water.You can also use ground chia seeds, instead of flax, for a similar result.

When mixed together, the flax meal will start to “gel” with the water, creating the consistency of an egg that you can use in baking. Flax seeds are a great source of lignans and omega-3 fatty acids, so they make a healthy addition to recipes!

1. Grind the seeds.

If you are starting with whole flaxseed, you’ll need to grind them first. Add a few tablespoons of seeds to a coffee grinder, spice grinder, or high-speed blender, and pulse briefly until the seeds are finely ground. (In most cases, a food processor won’t work to grind the seeds, because it’s so large.)

You can skip this step if you start with flaxseed meal, or a bag of ground flaxseeds that you bought at the store.

Add 1 tablespoon of ground flaxseed to a small bowl, along with 3 tablespoons of water. Use a fork or small whisk to mix well, then let the bowl rest for 5 to 10 minutes.

The mixture will thicken up as it sits. If you are not ready to use it yet, you can store it in the fridge for up to 12 hours.

Once the mixture has thickened, it’s ready to use in your recipe. Keep in mind that a flax egg won’t work perfectly in all cases, so be sure to check out the tips below.

Note: The most common flax egg ratio is 1:3, meaning 1 tablespoon of ground flax seed to 3 tablespoons of water. However, when you are making something with a very runny batter, like quick breads, you can use less water for the flax egg. Try a 1:2 ratio (using just 2 tablespoons water) for the flax egg replacement when making a bread or cake that calls for 1 or 2 eggs.

How to Use Flax Eggs

Chicken eggs help not only act as a binder in a recipe, but they can also help with lift and structure. Flax eggs don’t do all of those things, so be sure to adjust your expectations when using them.

Try them in:

Cookies. Cookies are relatively flat and usually require only 1 egg. Flax eggs will work well here!
Brownies. If you love a brownie with a gooey center, then flax eggs will work here, too. They don’t provide as much rise and structure as eggs do, but they will hold a brownie recipe together in most cases.
Recipes that call for all-purpose flour. Wheat flour and all-purpose flour contain gluten, which make them both very forgiving in recipes. Flax eggs will usually work well in muffins and breads that are made with regular white flour.

Don’t use them in:

Paleo & gluten-free recipes. If you are using almond flour or coconut flour, flax eggs will not provide the structure required. (If you don’t mind a gooey cookie or brownie, they could still be helpful in that case, but experiment at your own risk.) Even grain-based flours, like oat flour and buckwheat flour work better with real eggs, so the result could be more gummy or dense when leaving the eggs out.
Flourless recipes. If a recipe doesn’t call for flour at all, it’s probably relying on the eggs for structure. Flax eggs won’t work well in this case.

For tested egg-free recipes, start with a vegan recipe which will naturally be egg-free anyway!

Common Questions

Can you taste the flax egg in baked goods? When you use a flax egg instead of a regular egg, the flavor isn’t too noticeable, but it might add a slight texture. When I use flax eggs in a quick bread, it reminds me of a bran muffin. Still delicious, but with extra fiber!

Does it matter which kind of flax seed I use? Golden flax seeds and brown flax seeds will both work well as a flax egg. The golden variety has less monounsaturated fatty acids and antioxidants, but it does blend in a little better to baked goods thanks to its lighter color.

Can I use chia seeds instead? Yes! You can make a chia egg by grinding the chia seeds and mixing 1 tablespoon of ground seeds with 3 tablespoons of water. (Chia seeds don’t technically have to be ground in order to gel, but the texture of your baked goods will be better if you take the time to grind them first.)

Egg-Free Recipes to Try

Looking for a tested egg-free recipe? Try these popular ones to get started.

How To Make Flax Eggs

Flax eggs are an easy egg substitute made with just 2 ingredients. You can mix it up in just minutes, for an easy egg replacement in recipes.

Add the ground flax seed and water to a bowl and whisk well. Let the mixture rest for at least 5 minutes.
When the flax egg looks thicker, you can use it as an egg replacement in recipes. If you don’t need to use it right away, you can store it in the fridge for up to 12 hours.

Nutrition information is for 1 flax egg. This information is automatically calculated, and is just an estimate, not a guarantee.
You can use ground chia seeds instead of flax seeds, to make a chia egg.
Do NOT use flax eggs as an egg replacement in recipes that call for almond flour or coconut flour. Flax eggs won’t provide the structure that chicken eggs do, so they also aren’t a great fit for flourless recipes.

If you try this flax egg recipe, please leave a comment and star rating below letting me know how they worked out for you!

Learn how to make and use a flax egg using just two ingredients and simple step-by-step instructions.

If you’re wanting to eat a more plant-based diet, then I know this post will be super helpful for you. Learning how to replace eggs in baking was one of the first things I learned how to do when I switched to a plant-based diet. Ain’t nobody wanting to miss out on baked goods!!

What is the purpose of eggs in baking?

Before we jump into how to replace eggs in baking, I think it’s important to talk about the purpose of eggs in baking. Egg yolks provide fat and help emulsify foods, such as liquids and fats. They also provide richness and a velvety texture. Egg whites are amazing for creating foam that holds its shape and can create a light and airy texture. When used together, whole eggs provide both fat and richness as well as a lightness and leavening.

Due to eggs thick, goopy texture, they also help bind ingredients together so as to help keep baked goods from crumbling.

So as you can see, eggs can play many important roles in baking!

How to replace eggs in baking

Flax egg: binding agent
Chia seed egg: binding agent
Fruit purees (applesauce, mashed banana, pumpkin puree, etc.): binding agent
Silken tofu: binding agent
Baking soda + acid: leavening agent
Aquafaba: leavening and binding agent
Yogurt: leavening agent

Obviously, if you use a fruit puree to replace eggs in baking, then the flavor of the fruit may come through in your baked good. I personally love to use a combination of a flax or chia egg plus baking soda and an acid. The flax egg helps bind all the ingredients together and the combination of the baking soda and an acid provides a light, fluffy texture.

Flax Egg Ingredients

A flax egg consists of two simple ingredients:

1 tablespoon of ground flaxseed meal
3 tablespoons of water

Making a flax egg is super simple. All you have to do is stir 1 tablespoon of ground flaxseed meal into 3 tablespoons of (preferably warm) water and let the mixture thicken for about 5 minutes.

The ground flaxseed meal will thicken as it sits in the water and will become a goopy, thick mixture which is perfect as a binding agent in recipes!

Step 1: In a small bowl, stir together 1 tablespoon of ground flaxseed and 3 tablespoons of (warm) water.

Step 2: Allow the mixture to sit for 5-10 minutes or until thick and goopy.

Step 3: Use the thickened flax egg right away!

How to use a flax egg in baking

When using a flax egg in baking, I recommend making the flax egg first thing so it has time to thicken while you prepare the other ingredients. Then you simply use the flax egg as you would a normal, cracked, beaten egg. Simply add it into the other ingredients according to the recipe instructions.

How long can you keep a flax egg?

I would recommend making your flax eggs only as needed and not preparing them in advance. Since they take only a few minutes to make, preparing them right before you need them usually isn’t a problem. Ground flaxseed tends to go rancid fairly quickly unless refrigerated or frozen, so I don’t recommend storing flax eggs.

What is the best kind of ground flaxseed to use when making a flax egg?

You can use whatever brand of ground flaxseed you want when making a flax egg. Flaxseeds can be either brown or golden in color, but both work the same when making a flax egg. One thing you may want to consider is that brown ground flaxseed may add dark speckles to whatever you’re baking. If you prefer to have your lighter baked goods uniform in color, then simply use golden flaxseed meal.

How to grind flaxseeds into flaxseed meal

If you can’t find ground flaxseed, but have access to whole flaxseeds, you can simply grind the whole flaxseeds into flaxseed meal yourself. The best ways to do this is in a coffee or spice grinder. However, you can also use a high speed blender. Just make sure you don’t grind the flaxseeds too long or else they will start to form a butter or paste.

What is the best way to store ground flaxseed?

How to Make and Use a Flax Egg

Requiring just two ingredients and 5 minutes of time, you can quickly learn how to make and use a flax egg to replace eggs in baking!

Warm water isn’t necessary, but I find it makes the flax egg thicken faster.

Let me know how it was!

These shiny, nutty seeds have an earthy aroma and a host of health benefiting properties. I first came across this wonder seed while reading up on hair health. Experts seem to agree that if you need some help with hair fall and want to grow your hair, there is nothing like a regular dose of flaxseeds. Initially, I had a little difficulty in cultivating taste for it in its raw form, but my love for it grew after a while. You don’t really need to load up on flaxseeds, a little helping is enough. Experts and nutritionists recommend a tablespoon of flaxseeds a day to meet your essential, daily nutritional requirement. However, you need to be watchful of the way you consume flaxseeds. Flaxseeds are brown in colour and come with a hard, crunchy covering. Flaxseeds, if not chewed properly would render no benefit to your body, this is one of the biggest reasons why many like to soak it before consuming or simply have it in the ground or powdered form. The benefits of flaxseeds are in abundance.

Here Are Some Benefits Of Flaxseeds

These nutty delights come packed with a bevy of health benefits. “Flaxseeds are a great source of soluble mucilaginous (gumlike) fibre that can lower unhealthy cholesterol (LDL) and and balance blood sugar levels. It also acts like hunger suppressant and helps you feel full for long. Their high omega-3 fatty acids content can help lower undesirable fats (triglycerides) in the blood, reducing the risk of stroke and heart attack. flaxseeds are also good for eye health,” as mentioned in Dorling Kindersley’s book Healing Foods.

Flaxseeds are enriched with some of the most essential and basic nutrients that our body requires. These come enriched with fibre, protein, magnesium, calcium, phosphorous, lignan among other nutrients and minerals. Lignans present in them help in battling high levels of estrogen and help in maintaining balanced hormonal levels. Since flaxseeds are energy-dense with great satiety value, these make you feel full and therefore facilitate weight management.

Flaxseeds are great for women’s health, regular consumption may help reduce menopausal symptoms and can also help tackling irregular periods and menstruation-linked discomfort. Women should make the best out of these alsi seeds benefits.

Lignans present in flaxseeds help in battling high levels of estrogen and help in maintaining balanced hormonal levels.

How To Eat Flaxseeds?

“If you buy whole flaxseeds, grind as needed and add to yogurt, oatmeal, cereal, smoothies, casseroles, and baked goods. Sprouting flaxseeds releases more of their protein and omega-3 fats,” as mentioned in Healing Foods.

Flaxseeds, when not chewed properly, can go undigested, flushed out your system.

Flaxseeds, when ground, get so versatile that you don’t even have to think twice to create a splendid array of delicacies. From rotis, parathas, pooris, breads, desserts, drinks to soups, salads, and what not, adding a tablespoon of flaxseeds can give any dish a healthy, nutty, toasty spin. Just in case you want a little push to start using flaxseeds in your regular cooking, we have got some of the simplest and fuss-free recipes for you to get started.

Interesting Flaxseeds Recipes

1. Grilled Peach and Papaya Salad with Amaranth Granola RecipeRecipe by Shamsul Wahid, Smoke House

The goodness of fresh peaches and papaya meets the crunchiness of granola made of flaxseeds, amaranth and other health-loaded ingredients.

2. Flaxseed SmoothieRecipe by Dr. Gargi Sharma

2 Tbsp flaxseeds
1 cup flavored soya milk
1 cup chilled and roughly chopped strawberries
1/2 cup chilled and roughly chopped bananas
2 tsp honey
Garnish: 2 strawberries and 2 bananas slices

Add strawberries, bananas, flaxseeds and honey in soya milk, blend in a juicer till the mixture is smooth and frothy.
Pour equal quantities of the smoothie into 2 individual glasses.
Serve garnished with a strawberry and banana slice.

3. Flaxseed RaitaRecipe by Dr. Gargi Sharma

1 cup bottle gourd, thickly grated
1 cup low-fat curd, freshly beaten
1/2 cup mint leaves, finely chopped (pudina)
1/4 tsp roasted cumin seeds (jeera)
1/4 tsp black salt
1 1/2 tbsp roasted and coarsely ground flaxseeds
Salt to taste

Combine the bottle guard with one cup of water. Cover and cook on a medium flame for 4 minutes.
Combine all the ingredients, including the cooked bottle gourd in a deep bowl and mix well.
Refrigerate for at least 1 hour and serve chilled.

Learn how to make flax eggs because they’re a great vegan egg substitute for baking. Use this flax egg recipe as a binder, but it also adds moisture, and it’s healthy too!

Learning to bake as a vegan was worrisome for me at the beginning. Once I dipped my toes in the vegan baking waters, I was hooked. I was surprised to learn how little we actually need eggs in our baked goods. In fact, most baked foods are quite great without eggs or dairy. One of my favorite tricks? Using flax seeds as egg substitutes.

How to Make a Flax Egg

You can find the full printable recipe, including ingredient quantities, below. But first, here are some explanations of ingredients and steps to help you make this recipe perfect every time.

Add the flax to a small dish.
Add water and stir.
Set aside for a minute or two to let the flax soak and thicken.
Add this flax egg as an egg replacer in your favorite baked goods, such as cornbread, cookies, muffins, cakes, etc.

I know it sounds implausible, but this flax egg substitute is easy to use in most of your dessert recipes, and it works. I like to use a flax seeds egg substitute in cookies, muffins, and even pancakes.

Actually, there are several great egg replacers for vegan baking, including a chia egg too.

The trick is to know when and how to use the variety of egg replacers available. That’s because a chicken egg can serve multiple purposes in baking. You will need to identify that and find the perfect plant-based substitute.

For example, this flaxseed substitute for eggs is great when you only need a little binding power.

Let’s begin with some basics.

A flax egg is a combination of ground flax seeds and water that creates a gelatinous mixture that serves as a plant-based egg replacer. It’s best when used to bind baked goods, like cakes, pancakes, cookies, and more.

Are flax eggs healthy?

Because flax seeds are a rich source of healthy fats, fiber, protein, and more, it’s good to include them in your diet. A flax egg is made with ground flax seeds which help to get the full nutritional benefits since the whole seeds are not as easily digestible.

What are flax seeds?

Flax seeds come from the flax plant and are tiny, nutrient-packed seeds. Because they’re rich in omega-3s, they’re an essential part of your diet, especially if you’re vegan.

Why use ground flax seeds?

Because the whole flaxseed has a tough outer shell, it isn’t permeable to the water. In other words, whole seeds won’t interact with water to create the gel we’re after. However, grinding the flax seeds breaks down the outer shell, allowing it to absorb the water.

You can actually plant flax seeds that will grow into lovely purple wildflowers. Or make some flax microgreens to add to your salads too.

Buying Flax Seeds

There are three main types of flax seeds you can buy:

brown flax seeds
golden flax seeds
ground flax seeds (also referred to as flax meal).

We have tried both golden and brown whole flax seeds and have not noticed a huge difference in taste. There are minor differences between the nutritional values between brown and golden. Golden flax seeds are oftentimes more expensive, so I typically buy brown.

Grinding Flax Seeds

If you buy whole seeds, you’ll need to grind them in order to use them. I use our Vitamix (paid link) to blend whole flax seeds, but a food processor works here too.

How to grind flax seeds in a blender:

Add 1 cup of whole flax seeds to the device you’re using
Pulse in short bursts for a few minutes until the flax is ground to the desired consistency.

For smaller batches, you’ll need to use a different appliance. Here are tools you can use to grind flax seeds in smaller batches:

A coffee grinder works great
You can use a pepper mill (be sure to clear it of all pepper first)
A mortar and pestle also works for small batches.

If you don’t have an appliance to grind or don’t want to mess with it, I recommend buying flax meal instead. I can find ground flax seeds at Costco, my local grocery store, health food stores, and it can be found in bulk at places like Sprouts.

Storing Flax Seeds

Because flax seeds have a high-fat content they can go rancid very quickly.

Always store flax seeds in an airtight container.
I recommend storing flaxseed meal in the freezer. It helps keep it fresh for a longer period of time.
Once the seeds are ground, you can store them in the fridge for up to one week, but they won’t last much longer than that in the fridge.

Ground flax seeds should have a slightly nutty flavor. If they taste bitter, that’s a sign the seeds are rancid and should not be eaten.

Flax Egg Ratio

Just remember this flax egg ratio: 1 tablespoon of ground flax seeds per 3 tablespoons of water.

The resulting mixture may not look attractive, but that egg replacer will work wonders in baked goods.

Don’t like flax? Or can’t find the seeds in your area? The chia seed egg is also a great option. If there were sides to be taken in the flax egg vs chia egg debate, I’d be a neutral participant. I use them both and have had great success.

Replacing Eggs in Baked Goods

Chicken eggs are an important binder for many baked goods. However, a flax egg replacement can be an effective binder, too!

The good news about a flaxseed egg replacement is that it has a relatively neutral flavor profile so it won’t impact the flavor of your baked goods like a mashed banana.

Flax Egg Ratio: One flax egg will usually replace 1 chicken egg in a recipe. However, if your recipe calls for 3–4 eggs, you won’t want to rely on 3–4 flax eggs. See note below on when NOT to use flaxseed eggs.

Flax Seed Benefits

There’s no doubt that flaxseed is a nutritional powerhouse. Two tablespoons of flax seeds offer:

74 calories
4 grams of fiber
4 grams of protein
4g of carbs (making flaxseed a great low-carb or keto option).
You’ll also get omega-3 fats, folate, calcium, and some of those healthy B vitamins

Flax seeds have other health implications too. For example, studies have shown they can improve cholesterol, blood pressure, diabetes, and more. This is one reason why eating plants is so great — not only do they not have the bad stuff (like cholesterol), but they’re loaded with a lot of the good stuff!

When to NOT use Flax Eggs

There are some situations where a flax egg simply will not work.

Multiple Eggs: If you have recipes that call for 2 or more chicken eggs, you’ll want to think about alternatives to using a flax egg. Of course, you can do a combination of egg replacers, such as one flax egg combined with a mashed banana or applesauce.

Here’s why. When a recipe calls for 3 to 4 eggs, it’s an indicator that they’re relying on eggs for multiple purposes. It’s doing more than just binding, which is what the flax egg is so great at. Chances are, a recipe with multiple eggs is also relying on them to add texture too. A flax egg won’t help with texture.

So, when a recipe calls for multiple chicken eggs, it’s a good idea to do a mixture of ingredients, like a flax egg combined with whipped tofu. If you’re having trouble replacing a particular recipe with multiple eggs, such as a lemon meringue pie, find a tested vegan recipe. Trusted vegan recipe creators are very helpful with these more complicated recipes.

Meringue: You can’t whip a flax egg up like egg whites in a meringue. That’s because flax seeds don’t have the level of starches provided in egg whites. That said, a vegan meringue is entirely possible with other plant-based ingredients (some that might surprise you).

Scrambled Eggs: If you want scrambled eggs, flax seeds will not be your go-to ingredient. Although I do use flax seeds in my scrambled tofu recipe.

Ways to Use a Flax Egg

Now that you know how to make one and when to use flax seeds instead of eggs, here are some great ground flaxseed recipes:

Quick Fix Tip

You don’t always have to soak ground flaxseed in water first. In some recipes, you can simply add flax meal to the wet part of the batter and allow it to sit in that mixture before combining it with dry ingredients.

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Combine the flax with the water in a small dish. Set aside for a minute or two to let the flax soak.
Add this flax egg as an egg replacer in your favorite baked goods, such as cornbread, cookies, muffins, cakes, etc.

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The nutrition information shown is an estimate provided by an online nutrition calculator and should not be considered a substitute for a professional nutritionist’s advice.

It’s just a tiny seed, so how can something so small be so nutritious? Once you learn all the fantastic ways flaxseed benefits heart health, lower cholesterol levels, and even plays a part in regulating blood sugar, you’ll be using it every chance you get.

Looks undoubtedly can be deceiving. This tiny little member of the seed family is a powerful superfood with enormous health benefits. As long as it’s ground up before you eat it, flaxseed is incredibly easy to incorporate into your daily regimen.

I’ll show you some great tips for getting more of this beneficial food into your meals and explain why everyone needs more flaxseed in their life.

What are flaxseeds?

Flax seeds, also known as linseeds, are the seeds of the flax plant. Every part of the flax plant has its use. Flax fibers are used to make linen and rope. Flax seeds are also used to make linseed oil in woodworking and carpentry.

As far back as 30,000 years ago, flax has been cultivated and grown as a steady crop in Egypt, Switzerland, Syria, and China. And as if that’s not enough, this wondrous tiny seed scores huge in the health department, too.

Taste profile

Like many seeds, flaxseeds have a slightly mild, nutty flavor, which is ideal for adding to sweet and savory foods. In case you’re wondering, children and picky eaters may overlook a little flaxseed meal when it’s added to their favorite foods in small amounts.

How it’s grown

Only the sturdiest and most tenacious plant could last thousands of years. Linum usitatissimum, Latin for “the most useful kind of flax,” is the variety cultivated for seeds. It grows in huge fields and likes full-sun, cooler climates with well-drained soil.

The seeds are harvested when the seed pods swell and turn brown after blooming. Canada supplies most brown flax seeds, while North America grows the golden variety.

Types of flaxseeds

There are two basic types of flax seeds, brown and golden, both found in health food and specialty stores. Most people find that dark brown seeds have a more robust flavor than golden seeds. Both are good sources of alpha-linolenic acid, although the dark seeds are slightly higher in ALA than the golden variety.

What is flaxseed oil?

For a more concentrated dose of all the benefits flaxseed has to offer, many people rely on flaxseed oil, which is extracted oil from the seed. Since it’s an oil, it’s richer than ground flaxseed, but it’s a wonderful supplement on its own.

One teaspoon of flaxseed oil contains 40 calories. Not only can flaxseed oil be consumed, but it can also be used directly on the skin to balance out minor skin problems.

How to use flaxseeds

Since the body cannot fully digest whole flax seeds, they have to be ground up before you eat them. The best way to do this is in a small coffee grinder, spice mill, or even a mortar and pestle. Grind just what you need, though, because ground meal spoils quickly.

Buying and storing flaxseeds

Because flaxseed, flaxseed meal, and flaxseed oil are all light-sensitive and can degrade with prolonged exposure to light, make sure you look for opaque packaging in the products you buy and read the recommended “use by” dates on the labels carefully.

Thankfully, whole flax seeds can keep at room temperature for up to a year, but once they are ground, the flaxseed meal should be used as soon as possible. Flaxseed oil can also go rancid if not used efficiently. Try to purchase smaller amounts of oil and pre-ground meal, and use what you grind in a short amount of time.

How to cook with it

Thickener in recipes: Flax is a great way to naturally replace gluten-containing grains in recipes, especially baked ones; flax is usually quickly metabolized.
Egg substitute: That’s right! You can replace eggs in a recipe using finely ground flax seed. To replace one egg, use one tablespoon of flax seeds and three tablespoons of water. The seeds have a gelatinous quality that emulsifies much like an egg.

How to eat flax seeds

Smoothies: For a morning jumpstart, add a tablespoon or two of ground flaxseed meal into a smoothie or shake. Your day just got a little healthier!
Baking: Ideal for cookies, muffins, pancakes, and quick breads: If you love to bake, coarsely ground flaxseeds can be added to any of these to boost texture and nutrition.
Salads: Drizzle some flaxseed oil over roasted vegetables, or add the chopped seeds as a last-minute topping. If you like, switch out olive oil and make a vinaigrette out of flaxseed oil.
Snacks: Flaxseed oil can be sprinkled on popcorn, or the ground meal can be mixed with herbs and spices and used to make crackers or baked chips.
Oatmeal: With flaxseed meal, oats just got a lot smarter. Shake overcooked oatmeal or pudding made of soaked chia seeds with a bit of cinnamon and brown sugar.
Granola and breakfast bars: If you make energy bars or granola, add ground flax meal to the recipe.

Hint: because flaxseed oil has such a low smoking point, (225) avoid cooking with it. However, it does make an excellent neutral oil for seasoning cast iron pans.

Nutrition

If you’re on a low-carb, Whole30, or Paleo diet, incorporating the healthy fats that seeds offer into your diet is especially important. Flax seeds and flaxseed oil are highly recommended for their low-carb properties and their high quantities of essential fatty acids, edging out even chia seeds, which have slightly lower omega-3 fatty acids.

Nutritional profile per serving

Eating two tablespoons of ground flax seed daily will provide about 20 percent to 25 percent of your fiber needs. (Most adults should aim to consume between 25–40 grams of fiber a day.)

3.6 g of plant-based omega-3s
75 calories
2.6 grams of protein
4 grams of carbohydrates (mostly fiber)
6 grams of fat

Flaxseeds benefits

Omega-3 essential fatty acids, known as the “good” fats that have been shown to have heart-healthy effects. Research indicates that flaxseed could reduce the risk of cardiovascular disease and certain types of cancer, like prostate cancer and breast cancer. Besides, essential fatty acids keep skin, nails, and hair shiny and healthy.
Lignans, which have both plant estrogen and antioxidant qualities, promoting hormonal balance. Flaxseed is the highest source of lignans in the plant world; it contains 75 to 800 times more lignans than other plant foods. The lignans in flaxseeds may help both menopausal and postmenopausal women alike.
Fiber. Flaxseed contains both soluble and insoluble fiber, which can help regulate blood sugar, promote weight loss, and prevent constipation. Soluble fiber can also help reduce LDL cholesterol levels.
Polyunsaturated fatty acids such as alpha-linolenic acid. The alpha-linolenic acid and related chemicals in flaxseed oil seem to have anti-inflammatory properties. That is why flaxseed oil is helpful for rheumatoid arthritis and other inflammatory diseases.
Choline, contributes to brain health and function.

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Combine ground flaxseeds with water in a small bowl.
Allow the mixture to sit for 5 to 10 minutes before using. The consistency should be thick and viscous.
Use immediately in the recipe.

Amount per Serving

% Daily Value*

* Percent Daily Values are based on a 2000 calorie diet.

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I’m a culinary school graduate, cookbook author, and a mom who loves croissants! My passion is creating recipes and sharing the science behind cooking to help you gain confidence in the kitchen.