The 5 Best Substitutes for Chia Seeds

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Chia Seeds are a good therapeutic plant in addition to being widely utilized in foods.

The Aztecs grew these seeds extensively, and their roots may be traced back to Mexico.

Many South American nations, including Bolivia, Nicaragua, Guatemala, Argentina, and Ecuador, are also big fans of chia seeds.

Did you know you can include Chia Seeds in a variety of foods, including juice, smoothies, puddings, cereal, salad, water, baked products, and more?

So, what are the finest chia seed substitutes? Sesame seeds, flaxseeds, oat bran, Quinoa, and psyllium husks are among them.

What are Chia Seeds?

The 5 Best Substitutes for Chia Seeds

Chia Seeds are edible seeds derived from the flowering plant Salvia Hispanica.

These seeds are oval in form and have a black and grey color with white dots.

It has a diameter of up to 2 mm (0.08 inch).

Chia seeds are hygroscopic, which means they absorb more than 12 times their weight when soaked in liquid.

They grow a mucilaginous covering, which is responsible for the gel-like feel of the seeds.

Despite their small size, these seeds are rich in nutrients such Omega-3 fatty acids, antioxidants, iron, and calcium.

Chia seeds are well-known for their nutty, mild flavor.

You can bet that these seeds will make a wonderful complement to your healthy diet.

The 5 Best Substitutes For Chia Seeds

Let’s look at the best chia seed replacements available today:

1 – Sesame Seeds

Do you having difficulty finding chia seeds in your area? You may always replace it with sesame seeds.

You may not realize it, but sesame seeds have a considerably longer history of usage than chia seeds.

It may be used for both baking and cooking, making it quite handy.

Sesame seeds complement both sweet and savory foods.

You can include them in granolas, smoothies, salads, and so much more.

Plus, they are much cheaper than chia seeds.

Ratio of Substitutes We recommend adding the needed chia seeds to the recipe since they have a richer flavor than the chia seeds.

2 – Flaxseeds

Flaxseeds and Linseeds are strong in Omega-3 fatty acids, fiber, protein, minerals, and vitamins.

To get all the benefits, incorporate them straight into dishes or sprinkle them over yoghurt and salads.

Flaxseeds have a gel-like texture as well, but you must use less water than you would for chia seeds.

Make sure to use ground flaxseeds since entire flaxseeds will not give you that gel-like texture.

Flaxseed has a more nutty flavor than chia seeds.

When you ingest them, you will also have smoother bowel motions and simpler digestion.

Ratio of Substitutes Use the same quantity of flaxseeds as you would chia seeds.

However, if you want to make it less nutty, use half of the recommended quantity.

3 – Quinoa

Quinoa is another excellent option for chia seeds.

This protein-rich substance is often used in vegetarian patties and salads.

We personally advocate using Quinoa into puddings for a delectable dinner.

Yes, quinoa does not have as many nutrients as chia seeds, but it is still very useful.

Quinoa has all nine essential amino acids that are beneficial to your health.

If you soak it, it will have a texture similar to chia seeds.

Ratio of Substitutes Use the same quantity of chia seeds as called for in the recipe.

However, it must first be cooked in water for 15-20 minutes.

Plus, if you want extra nutrients, you can easily add some more.

4 – Psyllium Husks

Psyllium husks, like chia seeds, contribute to an increase in fibre intake in the body.

Many people like to include this item in their diet to feel fuller between meals.

If you want to reduce weight, psyllium husks will be really beneficial to you.

This substance will be available in the form of a supplement or powder.

However, this component may still be found in full entirety.

We recommend that you purchase the full husks since you will be using them to replace chia seeds.

Ratio of Substitutes You may use the same quantity of psyllium husks as chia seeds.

Simply pour out all of the extra liquid after soaking it overnight.

You must do so in order to keep its texture intact.

5 – Oat Bran

Finally, don’t forget about one of the most popular chia seed substitutes: oat bran.

Oat bran is inexpensive and combines nicely with sweet sweets and vegetable burgers.

This item is also useful in smoothies, crackers, and energy snacks.

One advantage of oat bran is that it prevents health issues such as gas and bloating.

Ratio of Substitutes Because both of these materials tend to absorb water, a 1:1 ratio is achievable.


Chia seeds may be eaten soaking, whole, dried, or crushed.

Did you know that the term Chia comes from the popular Mayan language and translates to “strength”? Many athletes throughout the globe use these seeds to increase their endurance and energy.

Chia seeds include a wide range of nutrients that your body need.

If you are out of chia seeds, you may use any of the five replacements listed above.


What is a good alternative to chia seeds?

Linseeds (commonly known as flax seeds) are the finest replacement. 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 overnight oatmeal?

Flaxseed is the most often used chia seed alternative in oatmeal, overnight oats, and baking. Flax seed makes an excellent plant-based egg alternative.

Can I use quinoa instead of chia seeds?

Quinoa is a protein-rich seed that may be used in place of chia seeds. Contrary to popular belief, quinoa is a sort of seed. It is also a superfood since it is strong in protein and hence works well as a chia seed alternative. Quinoa may be used in place of chia seeds in desserts such as chia pudding.

Which is better for anti-inflammatory chia or flax seeds?

If you want to reduce inflammation and attain maximum health, you should incorporate chia or flax seeds in your diet. These anti-inflammatory, nutrient-dense seeds are very useful and simple to get and apply.

Is there a downside to eating chia seeds?

Consuming too much chia seeds may result in digestive difficulties, allergic responses, or weight gain. Chia seeds, in moderation, may be a healthy complement to a well-balanced diet.

Are chia seeds inflammatory or anti inflammatory?

Chia seeds are similarly strong in anti-inflammatory ALA, but their main advantage, according to Moore, is their high fiber content (approximately 10 grams per serving), which will keep you full and help you regulate your weight. Chia seeds absorb liquid quickly and form a jelly-like consistency.

Are overnight oats better for you than oatmeal?

Another benefit of overnight oatmeal is that it retains more nutrients than cooked oatmeal since it is not boiled. Overnight oatmeal also contains raw oats, as opposed to cooked oatmeal, which contains quick oats, making it more healthy.

Are flax seeds better than chia seeds in oatmeal?

Chia seeds include less calories and more fiber. 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. Choose flax seeds if you want to increase your omega-3 intake.

What are the best kind of oats for overnight oats?

How to Make the Best Overnight Oats

Use regular rolled oats rather than quick oats. When soaked in milk, quick oats become overly soggy. Also, do not use steel cut oats since they will not soften enough to consume only with milk.

Are chia seeds or quinoa better?

Aside from being high in protein and calories, quinoa and chia seeds are also high in iron, magnesium, potassium, and fiber. Quinoa, in particular, is high in vitamin E and lysine, whilst chia seeds are strong in calcium and omega-3 fatty acids.

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