Chia seeds are a popular ingredient in many recipes due to their nutritional benefits and binding properties. However, there may be instances where you need to find a suitable replacement. This article explores various alternatives to chia seeds and how to use them in your recipes.
Chia seeds are generally used either as a binding agent like what eggs bring to non-vegan recipes or they can be used to add nutrients to make a recipe healthier.
Replacing Chia Seeds as a Binder
Chia seeds are often used as a gel or binder in recipes like overnight oats, chia pudding, or as an egg replacement in vegan baking.
- Basil Seeds: Basil seeds can be used in the same amount as chia seeds, providing a similar result and taste.
- Flaxmeal: Flaxmeal, but not whole flaxseeds, can be used if the purpose is to form a gel. The seeds need to be ground, unlike chia seeds that work whole. Replace the chia with the same amount of flaxmeal. Note that flaxmeal has a slightly more bitter taste and can be very slippery if used in unbaked recipes.
- Psyllium Husk: If you’re swapping a chia egg (1 tbsp chia seed + 3 tbsp water), you can use pure husk or flaxmeal instead. It’s tasteless, colorless, but can be rubbery in no-bake food and hard to swallow.
- Arrowroot Powder or Tapioca Starch: These can be used in the same amount as chia seeds. They have similar properties to cornstarch.
- Cornstarch: Cornstarch needs to be dissolved in cold water and then thickens with heat, while chia seeds activate faster when soaked in lukewarm water and don’t need heat to thicken.
- Xanthan Gum or Guar Gum: These are suitable for liquid recipes. Use 1/4 teaspoon to replace 1 tablespoon of chia seeds.
Replacing Chia Seeds for Nutritional Benefits
Chia seeds are often used to add health benefits like in protein balls or smoothies.
- Hemp Seeds: Hemp seeds also add proteins and healthy fats but won’t add bulk to a smoothie or liquid.
- Oats: Oats are a great thickener in smoothies, but you need to use three times more.
- Pumpkin Seeds: Pumpkin seeds add a green color and healthy fats but don’t add bulk.
- Sunflower Seeds: Sunflower seeds don’t add bulk or color and are tasteless.
- Poppy Seeds: Poppy seeds are the same size and add some crunch like chia seeds but have a lower nutrition profile.
- Sesame Seeds: Sesame seeds are the same size and add the same texture as chia seeds.
| Nutrient (per 1 oz) | Chia Seeds | Hemp Seeds | Oats | Pumpkin Seeds | Poppy Seeds | Sesame Seeds |
|---|---|---|---|---|---|---|
| Calories | 138 | 166 | 103 | 151 | 126 | 160 |
| Protein (g) | 4.7 | 9.2 | 3.4 | 7.0 | 3.9 | 5.0 |
| Total Fat (g) | 8.7 | 14.6 | 1.7 | 13.0 | 8.6 | 13.5 |
| Saturated Fat (g) | 0.9 | 1.4 | 0.3 | 2.4 | 0.6 | 1.9 |
| Carbohydrates (g) | 11.9 | 2.6 | 18.6 | 5.7 | 18.7 | 11.5 |
| Fiber (g) | 9.8 | 1.2 | 3.3 | 1.7 | 4.1 | 3.3 |
| Calcium (%DV) | 18 | 2 | 2 | 5 | 13 | 28 |
| Iron (%DV) | 22 | 26 | 10 | 23 | 26 | 26 |
| Magnesium (%DV) | 23 | 48 | 20 | 37 | 32 | 32 |
| Phosphorus (%DV) | 27 | 52 | 14 | 48 | 38 | 37 |
| Zinc (%DV) | 15 | 22 | 11 | 17 | 12 | 21 |
| Manganese (%DV) | 30 | 110 | 105 | 42 | 61 | 87 |
| Omega-3 Fatty Acids (g) | 5.1 | 2.5 | 0.2 | 0.4 | 0.3 | 0.1 |
| Omega-6 Fatty Acids (g) | 1.6 | 7.5 | 0.6 | 4.0 | 1.7 | 4.8 |
| Source | USDA [1] | USDA [2] | USDA [3] | USDA [4] | USDA [5] | USDA [6] |
Note: Values are approximate and can vary based on specific brands and varieties. Percent Daily Values (%DV) are based on a 2,000-calorie diet.
Frequently Asked Questions
Yes, you can. Hemp seeds are a great substitute with added protein and healthy fats.
You can use an equal amount of flaxmeal or psyllium husk as alternatives for a chia egg.
Yes, you’ll need to use three times more oats compared to chia seeds for effective thickening.
While pumpkin seeds bring nutritional benefits, they won’t add bulk like chia seeds.
Yes, flaxmeal can be slightly more bitter than chia seeds, and it may have a slippery texture in unbaked recipes.
Recipes With Chia Seeds
I have many recipes that use chia seeds, here are my favorites!
Conclusion
There are many alternatives to chia seeds depending on the purpose in your recipe. Whether you’re looking for a binder or to add nutrition, you can find a suitable replacement that works for you.
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