7 Substitutes For Chia Seeds
Chia seeds are a popular ingredient to add to recipes for a fiber and plant-based protein boost… however, chia seeds don’t always work for everyone. If you need an alternative, here are 7 chia seed substitutes that mimic the thickening abilities, protein and fat content, or appearance of chia seeds themselves!
Substitutes For Chia Seeds
Chia seeds have been consumed for thousands of years and continue to be popular today as a source of fiber, plant based protein, phytonutrients, and more! While I generally don’t subscribe to the idea of “superfoods,” if I had to make a list of superfood selections then chia seeds would be on it.
If you are interested in more learning about them, check out my dietitian review of chia seeds.
Despite their rise in popularity, sometimes you may need a chia seed alternative. Whether you can’t tolerate, don’t enjoy, or simply don’t own chia seeds, here are 7 substitutes to consider!
The best alternative to chia seeds:
1) Flax seeds
The most common chia seed alternative is flax seeds, or ground flax. Unlike some of the other alternatives mentioned in this blog, flax seeds feature multiple nutrients and properties of chia seeds including protein, omega-3 fatty acids, fiber, and thickening capabilities.
Here is a macronutrient comparison of chia seeds vs flax seeds:
*this information is from the USDA Nutrient Database.
Flax seeds will add a nutty flavor to your recipes making it the perfect thing to add to oatmeal or baked recipes. I personally recommend buying ground flaxseeds which have better absorption and are easier to incorporate into recipes.
Side note- While ground flaxseeds are commonly used as a chia seed replacement, they are also an excellent egg replacer. If you need an egg substitute due to an egg allergy, vegan diet, or you are simply out of eggs, know that you can use ground flax instead.
For the healthy fats and protein content:
2) Hemp seeds (or hemp hearts)
Hemp seeds are another popular chia seed alternative due to their high protein content and healthy fats like omega-3 fatty acid. While chia seeds boast about 5 grams of protein per ounce, hemp hearts contain double that amount with 10 grams of protein per ounce!
Though hemp-hearts are a great source of protein and healthy fats, they do fall shorter on fiber content. Here is a macronutrient comparison of hemp seeds vs chia seeds:
*this information is from the USDA Nutrient Database.
Hemp seeds have more of a “sprouted” flavor and are great on avocado toast, blended into smoothies, are tossed in salads.
For the thickening properties:
3) Psyllium Husk
If you are looking to replicate the thickening properties of chia seeds then try using psyllium husk!
Beyond its thickening abilities, psyllium husk is also a concentrated source of soluble fiber which can help lower cholesterol and decrease your risk for heart disease. Psyllium husk is commonly taken as a supplement but it can also be used as an ingredient in baked recipes, sauces, or to thicken salad dressings.
4) Old Fashioned oats
Similar to chia seeds, old fashioned oats absorb the liquid they’re submerged and will swell into a pudding like texture. If you want to try overnight oats, check out these recipes:
One thing to note is that you should not replace chia seeds for oats in equal amounts. One serving of chia seeds is approximately 2 tablespoons and a serving of old fashioned oats is 1/2 cup, so be sure to account for that when making your recipe.
Want the best of both worlds? Add one tablespoon of chia seeds to your overnight oats for a small boost in fiber and protein.
For the protein content:
5) Quinoa
Often considered a grain, quinoa is actually a seed and is much higher in protein. Both chia seeds and quinoa have a similar protein content with chia seeds containing 17 grams of protein and uncooked quinoa containing 14 grams per 100 gram measurement.
One cup of cooked quinoa has around 220 calories, 8 grams of protein, and 5 grams of fiber making it a great addition to salads and bowls.
My recent favorite way to use quinoa is in granola. Combine popped quinoa with seeds like sunflower seeds or pumpkin seeds, oats, and nuts of choice then bake into a high protein granola.
For the appearance:
6) Poppyseeds
Looking for a chia seed alternative that features a similar appearance? Try poppyseeds! Poppyseeds are also small, black seeds that look just like chia seeds only slightly smaller in size and a bit more herbal in flavor.
We all know and love poppyseeds in lemon flavored recipes and poppyseed muffins. If you are baking recipes that call for chia seeds then you can replace one tablespoon of chia seeds with one tablespoon of poppyseeds for a similar appearance.
7) Black sesame seeds
Another appearance swap for chia seeds would be black sesame seeds. Sesame seeds are available in both black and white colors and are rich in antioxidants, calcium, iron, and other nutrients.
Sesame seeds are commonly used in tahini recipes, salad dressings, or stir fry’s but are an incredibly versatile ingredient to cook with.
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Disclaimer: please note that I am a registered dietitian but I am not YOUR registered dietitian. This information is meant to be educational and should not be used as personalized medical or nutrition advice. This blog may contain affiliate links and any purchase made through my links gives me a small commission and supports Lauren Twigge Nutrition. 
Hey! I’m Lauren
I’m a registered dietitian and my goal is to give you tips and tricks to make healthy eating fun, easy, and even delicious!