5 BEST Chia Seeds Substitutes in Recipes

Have you ever heard of the amazing superfood known as chia seeds? They are an incredibly versatile ingredient that can be used in every part of a meal, from breakfast to dinner.

But what if you don’t have any available? Don’t worry; you can always substitute it for some other equally nutritious and delicious ingredients.

Here are five of the best chia seed substitutes you can use in your recipes: flaxseeds, sesame seeds, hemp seeds, psyllium husks, and sunflower seeds.

Each alternative has its own unique taste and texture that will provide your dish with a delicious kick.

With these alternatives at hand, cooking with chia seeds is no longer a problem — so let’s get started.

What’s Chia Seed?

Chia seeds are small, black, and white seeds with a long history of usage.

According to ancient Mayan and Aztec cultures, chia was used as both a staple food source and in traditional medicine.

Chia has now become a very popular functional food due to its low-calorie count and high levels of nutrients like Omega-3 fatty acids, dietary fiber, essential minerals, vitamins, antioxidants, and amino acids.

This superfood also has a mild nutty flavor and crunchy texture, which makes it a great addition when baking or preparing smoothies or other dishes.

The flexibility of chia is also quite remarkable, as it can be used to replace many unhealthy fats in recipes without sacrificing flavor or nutrition.

It’s easy to incorporate chia into many diet choices because it can be used in traditional recipes even without adjustment, making it easier for households to make healthier recipe substitutions with little effort.

5 BEST Chia Seeds Substitutes in Recipes

Chia seeds are a powerhouse of nutrients, but they can be surprisingly hard to find and expensive.

Fortunately, there are several great alternatives that work well in many different recipes.

Here is a list of five of the best substitutes for chia seeds:

1 – Flax Seeds

Flax seeds, sometimes called linseeds, are among the most nutritious of all seeds.

They boast an impressive nutritional profile that includes dietary fiber, protein, and omega-3 fatty acids.

Flaxseeds have a slightly nutty flavor and crunchy texture, but they blend easily into baked goods and other dishes if ground first.

Though they can’t quite replicate the gel-like consistency created when using chia seeds in recipes like smoothies or puddings, you can try substituting freshly ground flaxseed meal to create a similar effect.

Ground flaxseed also works well as a dairy replacement in vegan cooking; simply mix it with some water and let it sit for 5 minutes before using it.

It’s no wonder why this powerhouse ingredient is so popular.

2 – Sesame Seeds

Sesame seeds are among the oldest cultivated crops, and they are a staple in Middle Eastern, Asian, African, and Mediterranean cuisine.

The small seeds are flat and oval.

They come in shades of white, brown, black, and yellow, the last being the most prized for their slightly nuttier flavor.

Sesame seeds can be toasted before use to bring out their buttery aroma and nutty taste even further.

For those who have an allergy or don’t like sesame seeds but still want to experiment with recipes that call for them, chia seeds can be used as a substitute.

Chia seeds possess a comparable texture after they swell up in liquid as sesame seeds do and can contribute similar flavor when seasonings are applied.

3 – Hemp Seeds

Hemp seeds are a great way to add nutrition to any dish.

Hemp seeds are an especially good source of proteins, carbohydrates, and healthy fats.

They offer a crunchy, nutty flavor that pairs nicely with almost any food.

In terms of texture, hemp seeds are small and round.

Though chia seeds may be more popular in the health community, hemp seeds make an excellent substitute in recipes calling for the use of chia.

Simply swap out equal amounts of hemp seeds where chia is called for – if the recipe calls for two tablespoons of chia seeds, trade them in for two tablespoons of hemp instead – and get ready to enjoy a nutritious dish.

4 – Psyllium Husks

Psyllium husks are a dietary fiber derived from the outer coating of the psyllium plant’s seeds.

Though small in size, psyllium husks possess a nutritional power punch.

Studies have shown that consuming psyllium husks is linked to benefits that include improved cholesterol levels and blood sugar regulation.

Cooks Illustrated also recommends using them as a thickener or binder in baked goods due to their unique texture when combined with liquids.

Psyllium husk has an almost undetectable flavor, so it can work well as a substitute for chia seeds in recipes; just add one tablespoon of ground psyllium husk per tablespoon of omitted chia seeds and mix thoroughly with other wet ingredients until the mixture thickens.

Keep in mind that cooked recipes containing psyllium husks require quicker consumption because they will become gelatinous over time.

5 – Sunflower Seeds

Sunflower seeds are one of the most popular seeds enjoyed in a variety of forms all over the world.

On their own, these delectable little morsels offer a nutritional punch that keeps our bodies feeling energized and healthy.

Packed with protein, folate, vitamin E, and selenium, these golden-colored kernels offer a crunchy texture and a slightly nutty flavor that is sure to please.

Sunflower seeds can also be used in many recipes as a substitute for chia seeds without compromising nutrition or taste.

In baking, they offer both moisture and sweetness depending on the size of the grind used; while in meals, they add an interesting twist to salads, stir-fries, or homemade bread.

With such diversity offered by sunflower seeds, it’s no wonder why so many people love them.


In conclusion, chia seeds are an incredibly versatile ingredient that can be used in a variety of recipes.

However, not everyone is fond of the earthy taste, so it’s great to know there are many excellent substitutes out there.

From flax seeds to sesame seeds and hemp to psyllium husks and sunflower seeds, each one offers its own unique flavor, texture, and nutritional content that can help to make any dish delicious.

So whether you’re looking for a healthier alternative or just want to try something new, these five chia seeds substitutes will have your cooking game on point in no time.

5 BEST Chia Seeds Substitutes in Recipes

5 BEST Chia Seeds Substitutes in Recipes

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes


  • 1 – Flax Seeds
  • 2 – Sesame Seeds
  • 3 – Hemp Seeds
  • 4 – Psyllium Husks
  • 5 – Sunflower Seeds


  1. Choose a preferred substitute from the provided list.
  2. Follow the cooking instructions for the selected substitute.
  3. Use the correct proportion of ingredients when preparing the substitute.

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