The 7 Best Substitutes for Chia Seeds
Chia seeds are an excellent substitute for many different types of food, from grains to nuts and even dairy products. They are high in fiber, protein, and omega-3 fatty acids, making them a great addition to any diet. However, some people may be unable to eat chia seeds due to allergies or dietary restrictions. If you’re one of those people, there are several substitute foods that can provide similar benefits as chia seeds. Read on to discover the best substitutes for chia seeds, whether you enjoy them whole, ground, or as a nutritional boost.
What are chia seeds?
Chia seeds are a nutrient-rich, superfood that have been used by ancient cultures for centuries. They are tiny black and white seeds that come from the Salvia hispanica plant, which is native to Central and South America. These seeds are an excellent source of omega-3 fatty acids, dietary fiber, protein, calcium, antioxidants, vitamins and minerals which is why they are often referred to as a superfood.
As a naturally gluten-free, low carb, high fiber, vegan food, chia seeds can be added into almost any meal plan. And consuming these tiny seeds regularly can also offer potential health benefits. The nutrients found in chia seeds may help to regulate blood sugar levels, reduce inflammation in the body, and support gut health. Additionally they are known for providing sustained energy, as they help the body to absorb and store carbohydrates more efficiently.
How are chia seeds used?
Chia seeds are a great way to add nutrition and texture to smoothies, salads, cereals or yogurt. You can even mix them into baked goods or sprinkle on top of your favorite dishes for an extra nutritional boost. Chia seeds can be added into salad dressings or incorporating into homemade jellies, puddings, and over night oats to thicken up the dish to provide a gel-like consistency while adding a boost of fiber, protein, and healthy fats.
Why substitute for chia seeds
If you are looking to increase your intake of omega-3s, reduce inflammation, balance blood sugar levels or just get more nutrition in your diet – chia seeds are a great choice. But not everyone can enjoy these tiny seeds. Whether you have a food allergy, a dietary restriction, or just don’t enjoy them, there are plenty of comparable substitues for chia seeds that you can consume daily as well.
The best substitutes for chia seeds
Chia can be incorporated into foods and recipes in a variety of ways. Whole chia seeds are often used to thicken up a recipe and provide a gel-like texture in puddings, dressings, and even jellies or jams. They are also sprinkled into food to provide a nutrient boost such as increasing the fiber content of the recipe. Ground chia can also be incorporated into baked goods as a nutrient enhancer or flour substitute. However you plan to use these seeds, there are easy substitutes for chia seeds you can use whenever you don’t have them on hand.
Flaxseed
Ground flaxseed is a great substitute for chia seeds due to its high content of fiber and omega-3 fatty acids. In fact, it has more omega-3s than chia does! It also contains lignans—antioxidants that have been linked to a variety of health benefits, including improved heart health and a reduced risk for certain cancers.
Flaxseed can also help to work as a binding agent and provide a similar gel-like texture that chia seeds can offer, you just have to prepare them a bit differently. Flaxseeds need to be ground, not whole, in order to absorb water. With chia seeds, recipes generally recommend adding 3 tablespoons of water to 1 tablespoon chia to create a ‘chia egg’ or binding agent. Ground flax works just as well, but use slightly less water. For one tablespoon of ground flax, use just 2.5 tablespoons water. Too much water will result in a liquidly substance that won’t be sticky enough to provide the texture you are looking for.
Hemp hearts
Hemp hearts are also an excellent substitute for chia seeds. Like chia, hemp hearts are high in protein and fiber, as well as omega-3 fatty acids. They’re also low in carbohydrates and calories, making them a great option if you’re trying to lose weight or just watch your calorie intake. To substitute hemp hearts for chia seeds, use a 1:1 ratio. For example, you can replace one tablespoon of hemp hearts with one tablespoon of chia seeds.
Sesame seeds
These little seeds are readily available and can use used in baking and cooking in a similar way to chia seeds, while being more affordable as well. You can add sesame seeds into a variety of dishes from savory to sweet including salads, trail mix, smoothies, and baked goods. Just keep in mind, sesame seeds have a slightly stronger flavor than chia seeds, so they may change the taste of the recipe slightly.
Quinoa
Quinoa is another great substitute for chia seeds. Quinoa is rich in protein, dietary fiber, and vitamins, making it nutritionally comparable. It also contains all nine essential amino acids, which are important for building muscle and repairing tissue. To substitute quinoa for chia seeds, simply substitute ½ cup of cooked quinoa for every tablespoon of chia seeds called for in the recipe. Keep in mind, this will change the volume and carbohydrate content of the recipe, which is important to pay attention to if you are managing blood sugar levels and body weight.
Psyllium husks
If you are using chia seeds to add fiber to your diet, psyllium can be a great substitute. Ground psyllium, or psyllium husk, is rich in soluble fiber- the fiber that helps to lower unhealthy LDL cholesterol levels. This fiber also slows digestion, helping you to feel full longer while balancing blood sugar levels. Psyllium can be purchased whole – called psyllium husks – or ground and powdered. This swap works best in soft and liquid foods to boost fiber. If you do add psyllium to beverages however, don’t let it sit too long as it can thicken quickly into a gel-like substance.
Sunflower seeds
Sunflower seeds can be used as a substitute for chia as well.
Sunflower Seeds are high in magnesium and contain more vitamin E than any other nut or seed—which has been linked to reduced levels of “bad” LDL cholesterol. They’re also a good source of fiber and healthy fats. To substitute sunflower seeds for chia seeds, substitute 1/4 cup of raw or roasted sunflower seeds for every tablespoon of chia called for in the recipe. This swap works well on salads and in trail mixes, but would not be an appropriate swap in baked goods or in recipes where chia adds to the texture, such as a chia pudding.
Almonds
Almonds can also be used as a substitute for chia, depending on the recipe. This nut provides a good source of dietary fiber and healthy fats, as well as vitamin E. Almonds also contain plant-based protein, which combined with the fiber and healthy fats, can help to keep you feeling full for hours after eating.
Similar to sunflower seeds, almonds can be swapped in for chia seeds in recipes such as trail mix and salads. If you wish to bake with almonds, use almond flour as a replacement for ground chia. Just remember, almonds will not hold water in the same way as chia and cannot be used as a binding agent or for texture in soft and liquid foods in the same way chia seeds can.
These are just a few examples of substitute foods that can be used instead of chia seeds in recipes, however remember that can swap you make to a recipe can change the final product. It is best to use recipes that include these chia substitutes originally or have been tested with the ingredient swaps to ensure a good outcome of the final product. The swaps can provide similar nutritional benefits as chia seeds, but may not always provide the same taste and texture.
Want more ways to enjoy chia (or an opportunity to try out a substitute)? Give these recipes a try:
Low Carb Plum Chia Cheesecake Pudding
28 Healthy Brownies You Need to Try
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