15 Fantastic Chia Seed Substitutes to Impress Your Friends

Chia seeds have grown in popularity in recent years due to their many health advantages and culinary applications. Chia seeds are high in Omega 3 fatty acids and fiber. Vegans and vegetarians utilize them in lieu of eggs as well. Chia seeds are flavorful yet not overpowering.

Chia seeds have become a household staple due to their many applications. So what happens if you’re intending to make a meal using chia seeds but run out of the ingredient? The good news is that you can still make the meal since chia seeds are readily interchangeable.

Chia seeds may be replaced with substances that are easily accessible in your cupboard. Whichever cuisine you’re intending to make, there’s a chia seed substitute you may use. Here are some examples:

  1. Seeds of Sesame
  2. Husks from Psyllium
  3. Oatmeal Bran
  4. Quinoa
  5. Flaxseed
  6. Bananas
  7. Eggs
  8. Yogurt
  9. Walnuts

15 Best Chia Seeds Substitute

Sesame Seeds


Sesame seeds are more common than chia seeds. They were, after all, used for baking and cooking long before chia seeds. They are also less expensive.

Sesame seeds are often used to season both sweet and salty meals. Sesame seeds may also be used to produce tahini (a sort of paste).

Sesame seeds have a stronger taste, although they may be substituted for each other in a variety of dishes. In many dishes, including as smoothies, granolas, and salads, sesame seeds may be used in place of chia seeds in a 1:1 ratio.

Psyllium Husks

Psyllium husks, like chia seeds, are an excellent source of fiber. As a result, you may use psyllium husks to help you feel fuller for longer. They are frequently available in powder or supplement form, but they may also be found in whole form, which is preferable if you want to use them as a replacement for chia seeds in your recipe.

In smoothies, psyllium husks work best as a chia seed alternative. In many circumstances, you would not detect a change in flavor. But, you will get more nourishment.

Oat Bran


Oat bran is the most affordable alternative to chia seeds, and it works best in meat and vegetable patties, as well as in sweets. In energy bars, smoothies, and crackers, oat bran may be used in place of chia seeds.

Keep in mind that oat bran contains gluten. As a result, if you’re attempting to avoid gluten, you may want to look into other options first.


Contrary to popular belief, quinoa is a seed rather than a grain. As a result, it is an excellent alternative for chia seeds. It is a high-protein food that is often utilized in veggie patties and salads.

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Quinoa may be used in place of chia seeds in puddings. Chia seeds may be replaced with quinoa in a 1:1 ratio. Just be sure to soak the quinoa in water for 15 to 20 minutes before using it.



Chia seeds are often employed as a binding factor in many recipes, but they must first be mixed with water to form a sticky gel. Flaxseed and chia seeds both perform well as binding agents.

When substituting flaxseed for chia seeds as a binding agent, use less water. Whereas 3 tablespoons of water are required for every tablespoon of chia seeds, 2 tablespoons of water are required for every tablespoon of flaxseed. Adding additional water will result in a less sticky gel.

When replacing ground flaxseed for chia seeds, keep in mind that you must use ground flaxseed. Whole flaxseed cannot be made into a sticky gel.


You may use mashed bananas instead of chia gel as a binding agent. If you want to add some natural sugar to your dessert dishes, this is a perfect substitute.

To make chia gel, combine a spoonful of chia seeds with water. Substitute it with a cup of mashed bananas, ideally ripe.

Since bananas are inherently sweet, substituting chia seeds with bananas will need less sugar for your dessert.


Eggs are another gel substitute for chia seeds. It’s worth noting that chia seeds initially gained popularity as a vegan egg alternative.

As a result, the inverse makes logical. One egg replaces one spoonful of chia seeds mixed with water. The substitute may then be used in any cake or dessert recipe.



There are several overnight oat recipes available, and the majority of them use chia seeds as an ingredient. But, if you are short of chia seeds, you do not have to abandon your intentions to make overnight oats.

Chia seeds are combined with milk in overnight oats to produce a delicate creamy texture comparable to yogurt. To substitute chia seeds with yogurt, cut the amount of milk called for in the recipe in half, then add yogurt to make up the difference.

For this reason, you may use either regular or plant-based yogurt. If you wish to flavor your oats afterward, use unflavored yogurt.


If you’re short on time and your recipe calls for soaking and boiling chia seeds, walnuts are a fast and delightful substitution. Walnuts have less calories than other nuts and are high in protein and omega 3 fatty acids. Walnuts are also reasonably priced.

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Walnuts, which may be used in place of chia seeds in recipes, can help lower the risk of cancer, heart disease, hypertension, ulcer, osteoporosis, and gastrointestinal tract infection. Consider all of the advantages of these nutrient-dense nuts!

Hemp Seeds


Hemp seeds are a well-known source of protein, vital amino acids, and antioxidants, as well as omega 3 fatty acids, fiber, and zinc. In the absence of chia seeds, hemp seeds provide a decent alternative for health-conscious consumers.

When substituting chia seeds, you may use shelled or unshelled types in a variety of tastes. Hemp seeds may be eaten raw or soaked in liquid. These are free of gluten and soy. Hemp seeds are also non-GMO. As a result, the seeds are great for those who have food sensitivities or allergies.

Sunflower Seeds


Sunflower seeds are satisfyingly crunchy and high in protein, healthy fats, and dietary fiber, all for just 120 calories per ounce! Sunflower seeds are high in vitamins and might help you regain energy to get through the day. Just sprinkle it on your favorite meal or use it as a salad dressing.

The little yet nutritious sunflower seeds, which are typically used as midday snacks, give the appropriate protein and fiber boost that will keep you energized throughout the day.

If you want to use sunflower seeds instead of chia seeds in your recipes, be sure you buy them when they are in season. This is because it would be difficult to get them otherwise.

Pumpkin Seeds


Despite being a rich snack, pumpkin seeds provide several health advantages. They are a good source of protein, omega 3 fatty acids, dietary fiber, zinc, and iron, all of which will assist you reach your weight loss objectives.

Pumpkin seeds are also high in vitamins, which will keep you going throughout the day.

They are high in healthful minerals and vitamins yet low in cholesterol, making them ideal for those on a low-carb diet. In vegetable dip recipes, pumpkin seeds work best as a replacement for chia seeds.


If you’re wondering how to start your day off properly with a nutritious breakfast, nutritionists and dietitians suggest making a meal with the correct balance of carbohydrates, fat, and protein. This may simply confuse you more and leave you unsure of where to begin.

To begin, start with almonds, perhaps the king of superfoods! Almonds are high in potassium, fiber, vitamin E, and magnesium, to name a few nutrients. Also, it is far less expensive than chia seeds, making it an excellent replacement.

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Almonds may be eaten directly from the bag, in the form of almond butter, or as a dip for apple slices blended with honey for a delightful start to the day.

Brazil Nuts


Brazil nuts are a healthful and delicious chia seed alternative that may be consumed as a crunchy lunchtime snack or as a morning cereal partner. You may get your nut fix whenever and wherever you want since they are very convenient to carry in little packets!

These nuts are high in protein, fiber, and good fats. They have several digestive advantages. The nice aspect is that Brazil nuts may be used in place of chia seeds in a variety of recipes.

Brazil nuts, when used as a substitute, may equal all of the buzz and nutrients of chia seeds, but are considerably tastier.



Cashews, also known as nutty pantry dynamos, are considered a superfood since they are high in potassium and magnesium and have 5 times the protein content of pistachios per ounce. They are also high in monounsaturated fat, iron, and protein.

Most significantly, cashews come in useful if you’re looking for a good alternative for chia seeds to thicken soup or porridge dishes. Cashews may also be used in lieu of chia seeds in chocolate desserts.

Substitute For Chia Seeds Related FAQs

Can I Be Allergic To Chia Seeds?

Absolutely, but only in exceptional circumstances. This is conceivable for persons who are allergic to mustard or sesame seeds, as well as salvia family members such as sage.

Some individuals may have an allergic response to chia seeds and exhibit food allergy symptoms such as vomiting, diarrhea, and itching of the lips or tongue. [Source]

Can You Overeat Chia Seeds?

Absolutely, excessive fiber consumption may be a concern. Eating more than your body can handle may cause you to feel bloated.

You may also have stomach discomfort, constipation, diarrhea, bloating, and gas. [Source]

Chia Seeds With Water In The Morning

Eating chia seeds water in the morning might help with digestion and bowel movement.

Chia seeds absorb a lot of liquids since they have a lot of soluble fiber. They can absorb 10-12 times their own weight in water.

Drinking chia seed with water increases the sense of fullness and slows food absorption, causing you to consume less calories and assisting in weight reduction. [Source]


What is a good substitute for chia seeds?

Linseeds are the finest replacement (also know as flax seeds). Linseeds, although somewhat bigger in size, provide almost the same amount of protein and fiber as chia. With the additional advantage of a slightly higher level of Omega-3s. When soaked, linseeds and chia absorb a lot of moisture and generate a distinctive gel-textured goo.

What is a substitute for chia seeds in a smoothie?

Flaxseed Meal

Despite their somewhat stronger flavor, flaxseeds are the finest option for chia seeds in my view. Ground flax works well as an egg replacer in baked products, but it’s also a great addition to smoothies, oatmeal, overnight oats, and other recipes to provide nutrients and thickening.

What is a substitute for chia seeds in overnight oats?

You don’t have to use just chia seeds; you may also use flax seeds, pumpkin seeds, or any other kind of seed. Nevertheless, only chia will provide the tapioca effect. You may also include additional ingredients like as chopped almonds, shredded coconut, cocoa nibs, or dried fruit.

Is flax seed the same as chia?

Chia seeds and flaxseeds are both fiber and protein-rich seeds. Chia seeds are bland, tasteless, and spherical, but flaxseeds are oval in form and have a richer, nutty flavor.

Which is healthier flaxseed or chia seed?

Both seeds are heavy in macronutrients and have high levels of omega 3 and omega 6 acids. While flax seeds have a tiny advantage in terms of protein and omega 3 acids, chia seeds take the cake in terms of fiber and reduced calorie count.

Which is better chia seeds or pumpkin seeds?

Pumpkin and chia seeds are both abundant in calcium, calories, carbs, dietary fiber, iron, potassium, and protein. Chia seed has more thiamin, riboflavin, niacin, and folate than pumpkin seed, while pumpkin seed has more pantothenic acid and Vitamin B6.

Which is better for Shake flax or chia seeds?

They also contain 2.5 times more calcium, a mineral that strengthens bones, as well as slightly more iron and phosphorus. Both seeds are high in nutrients. Use flax seeds if you want to increase your omega-3 intake. Chia seeds are a good source of fiber and nutrients that help strengthen your bones.

Is flax seed better than chia seeds in smoothie?

Chia seeds have a mild taste and may be used as a nutrient-rich thickening agent in puddings, smoothies, and soups. Flaxseeds may be used to lend a nutty taste to savory meals or as an egg replacement in baked products.

How do you eat chia seeds if you don’t like the texture?

When combined with other grains

If the sticky texture of soaked chia seeds bothers you, combine them with other grains. You don’t need a complicated recipe. Just combine 1 tablespoon (15 grams) of seeds with 1 cup (180 grams) rice or quinoa.

What happens when you soak chia seeds overnight?

Similarly to overnight oats, soaking chia seeds in water or milk overnight might help them germinate and eliminate any digestive inhibitors (which act as a protective layer).

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