21 Easy Substitutes For Chia Seeds

About Chia Seeds

Chia seeds are from a plant that’s in the mint family called Salvia hispanica, a plant that is native to the southern regions of Mexico. They’re full of fiber and omega-3 fatty acids and are a great source of protein for those following a plant-based diet. 

What are the different types of chia seeds?

Chia seeds come in two varieties—black and white—with the primary difference being their colors.

• Black: You’ll find black chia seeds more easily found than white ones. Beyond color, they have more protein than the white variety, but it’s only a slight amount more. 
• White: Meanwhile, white chia seeds differ in that they have just a little bit more omega-3 fatty acids in them.

What do chia seeds taste like?

Chia seeds are known for their mild, nutty flavor.

What are chia seeds commonly used for?

• Chia Pudding: Let’s talk pudding! Try this coconut milk chia pudding, banana chia pudding, or matcha chia pudding.
• Chia Pudding: You can make an easy 5-minute jam using chia seeds and your favorite berries. This raspberry chia jam is delicious!
• Oats: For a dose of omega-3 fatty acids, try this chia seed oatmeal recipe or overnight oats with chia seeds.
• Smoothies: Adding chia seeds to smoothies is a great idea. It can add to its thickness and nutrition. 
• Homemade Energy Bars: Similar to other recipes, chia seeds can bind ingredients in energy bars together. 
• Egg Replacer: Chia seeds can replace eggs in some recipes when mixed with water. Here is a recipe for making a Chia Egg.

Nutrition For Mental Health

Whole chia seeds or even ground chia seeds can be  a great addition to your diet. To start, they contain all nine essential amino acids. Two tablespoons of chia seeds contain 4.7g of protein, 8.7g of fat, 11.9g of carbohydrates, and 9.8g of fiber. Chia seeds are rich in magnesium, phosphorus, antioxidants, and omega-3 fatty acids, specifically alpha-linolenic acid (ALA). They are also a good source of vitamins B1, B3, calcium, iron, and zinc.

Chia seeds are shown to have many health benefits, including positively impacting anxiety.

The List: 21 Best Chia Seed Substitutes

Some say that chia seeds have a nutty taste, while others can’t really detect a flavor. Used in cooking or baking, they can be rendered into a gel-like substance though when they are raw, they have a satisfying crunch like many other seeds. 

Chia Seed Alternatives For Thickening OR Binding

When using chia seeds to thicken a recipe or bind something together, these are the best alternatives to pick, whether you dislike chia seeds or can’t find them near you.

1. Black Chia Seeds: Nutty black chia seeds can be used in place of white chia seeds. Since they’re easier to find, you can simply buy them.
2. White Chia Seeds: Of course, if you can only find white chia seeds but your recipe calls for black ones, you can sub one for the other. 
3. Whole Flax Seeds: The next best option for replacing chia seeds is using flax seeds. If you can only find them whole, you’ll want to grind them up first, which is easy with your food processor. 
4. Ground Flax Seeds: Ground flax seeds are truly the best way to replace chia seeds. You can mix them with water to make a flax egg, perfect for vegan recipes.
5. Psyllium Husk: Another option is psyllium husk, which works like ground flax seed. However, it can soak up more water, so you may need to add just a little more to make your binding agent. 
6. Arrowroot Powder: If you need an egg substitute to turn a recipe into a vegan-friendly one but don’t have chia seeds, you can choose arrowroot powder. It is great for thickening. 
7. Agar Agar: This odorless and tasteless sea vegetable gelatin is a great choice to thicken or bind, though it does have a more dense and thicker texture. 
8. Corn Starch: If you’re simply thickening a sauce, corn starch is a great go-to option that you likely have on hand. It’s also ideal for anyone who can’t have gluten. 
9. Xanthan Gum: When you need a binder in a recipe, xanthan gum can also do the trick. It’s just a thickening agent made by fermenting sugar with a certain type of bacteria.
10. Banana: When you need to replace eggs but have none of the other replacements for chia seeds, try half of a large banana per every egg called for in your recipe. This is best for desserts and other sweet recipes.
11. Almond Butter: You can rely on almond butter to replace chia seeds in smoothies, baked treats, oatmeal, and more. It provides an extra boost of nutty flavors.
12. Peanut Butter: Similarly, peanut butter can be used to replace chia seeds, just like almond butter. 
13. Cashew Butter: If you prefer cashew butter to other nut butters and have it in your pantry, you’ll find it can be a perfect replacement for chia seeds in breakfast recipes and baked goodies. 
14. Sunflower Seed Butter: Just like nut butters, this seed butter can help you out. It may be a little fattier than the others, but you’ll have no trouble swapping it for chia seeds. 

Substitutes For Texture + Nutrients

Try these substitutes for chia seeds when texture and nutrients are your top priority.

15. Poppy Seeds: Poppy seeds are rich in fiber, protein, calcium, and magnesium. They’re nutty and crunchy, making them great when you need them for texture. 
16. Black Sesame Seeds: Black sesame seeds can fill in for chia seeds when you need a topping or garnish.
17. White Sesame Seeds: Like chia seeds, there is really no difference between black sesame seeds and white sesame seeds. You can also use these in place of chia seeds. 
18. Hemp Seeds: Hemp seeds are mild, nutty, and nutritious. While you can use them on top of baked goods, salads, or yogurt, they don’t gel as well as chia seeds. You can use them that way but be prepared for the texture to come out much differently than you planned.
19. Oats: If you want to make overnight oats or you want to thicken up a smoothie, oats can come to the rescue. 
20. Quinoa: Cooked quinoa can fill in when you need a binder or to add protein to your salads. 
21. Plant-Based Yogurt: For a creamy texture, try plant-based yogurt as your chia seed replacement. Make sure you go with a plain variety if you’re adding it to a recipe.