How to Prepare Flax Seeds: Soaking, Grinding, & More

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Use flax seeds for cooking with our helpful guide
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Flaxseeds, or linseeds, may be small, but they’re packed with protein, vitamin B, omega-3s, and magnesium. They’re also high in soluble fiber, which helps remove toxins and waste from the body and prevents constipation. If you'd like to reap these many benefits, consider adding whole or ground flax seeds to your diet. You can sprinkle raw flax seeds on dishes as a topping, or cook them for a nuttier flavor. Keep reading for everything you need to know about preparing flax seeds and using them in your cooking!

Ways to Use Flaxseed

  • Use a 1:3 flaxseed to water ratio to soften flax seeds in a bowl. Then, leave the flax seeds to soak for 2-10 minutes.
  • Pour a few spoonfuls of whole flax seeds into a mortar, spice grinder, or blender. Then, pound or grind the seeds until they're fine, like breadcrumbs.
  • Add flax seeds to anything from yogurt to veggie burgers. Hello, nutritional benefits and tasty flavor!
Method 1
Method 1 of 3:

Using Whole Flax Seeds

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  1. Watermark wikiHow to Prepare Flax Seeds
    Pour whole flax seeds into a dry skillet and turn the burner to medium heat. Stir the flax seeds occasionally as they toast and give off a nutty smell. If you'd rather toast them in the oven, spread them on a dry sheet and roast them at 375 °F (191 °C) for 5 to 10 minutes. [1]
    • Toast the seeds in small batches, since toasted flax seeds won't keep as long as raw flax seeds. Try to use the toasted flax seeds immediately.

    Tip: If you're unsure whether or not you like the flavor and texture of flax seeds, start by adding a few pinches of them to your dishes.

  2. To give your morning yogurt, oatmeal, or parfait a little crunch, scatter 1 to 2 tablespoons (14.8 to 29.6 ml) (15 to 30 g) of whole flax seeds over the top. This can add an interesting texture to creamy foods while also upping their nutritional value. Flax seeds also make a great topping for salads or avocado toast. [2]
    • If you like to prep your oatmeal the night before, go ahead and place the seeds on top. They may soften slightly, but they'll still be good to eat in the morning.
    • Flax seeds also work wonderfully as a substitute for sesame seeds in stir-fry dishes.
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  3. If you're making muffins or pancakes, replace 8% of the flour in the recipe with whole flax seeds. To use whole seeds in bread, replace 10 to 15% of the flour. Keep in mind that using whole seeds reduces the amount of gluten in the baked goods. [3]
    • Note: Since your baked goods don't have as much gluten, they won't have as much volume.
  4. Bread and muffins topped with flax seeds look hearty and unique. Sprinkle whole seeds over muffin batter before you bake them, or add them to the top of a loaf of bread before adding it to the oven. Just remember to brush the top of the dough with water or beaten egg before you sprinkle the seeds on top to help them stick. [4]
  5. Watermark wikiHow to Prepare Flax Seeds
    Whole flax seeds last much longer than ground seeds, but you should still put them in an airtight container. Refrigerate them for up to 1 year, or until the expiration date printed on their packaging. [5]
    • If your flax seeds came in a sealable bag, press the air out of the bag before sealing it, or transfer the seeds to an airtight container to prolong their shelf life.
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Method 2
Method 2 of 3:

Soaking Flax Seeds in Water

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  1. Watermark wikiHow to Prepare Flax Seeds
    If you're replacing an egg in a recipe, for example, you’ll only need to soak 1 tablespoon (14.8 ml) (15 g) of ground flax seeds to equal roughly one “egg.” [6] To make bread or crackers with flax seed, you might use up to 1 cup (170 g).
    • Since soaked flax seeds will become softer and slimier the longer they're stored, you might want to prepare only as much as you plan on using right away.
  2. Watermark wikiHow to Prepare Flax Seeds
    The flax seeds absorb a lot of liquid, which is why you need to put so much water into the bowl. For example, if you only put 1 tablespoon (14.8 ml) (15 g) of flax seeds in the bowl to make a flax egg replacer, pour 3 tablespoons (44 ml) of water into it. [7]
    • Avoid using hot water, which could make the flax seeds gummy.
  3. Stir them every few minutes and let them absorb water until they're as gel-like as you want. Keep in mind that if you're soaking a small amount of flax seeds, you'll only need to soak them for a few minutes, while larger amounts will take closer to 10 minutes.
    • Keep the bowl of soaking flax seeds at room temperature while they hydrate.
  4. If your recipe calls for 1 egg, you can replace it with 1 tablespoon (14.8 ml) (15 g) of soaked flax seeds. Double this for 2 eggs, triple it for 3, and so on. If you'd like to give a batch of smoothies a nutritional boost, pour a larger serving of soaked flax seeds in with your smoothie ingredients.
    • Try adding soaked flax seeds to pancakes, muffins, or cookies.
    • Store leftover soaked flax seeds in an airtight container in the refrigerator for up to 5 days.

    Tip: Using soaked flax seeds as an egg replacement will make your baked goods a little smaller in volume. They'll also be slightly chewier than baked goods made with eggs.

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Method 3
Method 3 of 3:

Grinding Flax Seeds

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  1. Although you can eat the seeds whole, grinding them allows your body to absorb more of the omega-3 fatty acids, vitamins, and antioxidants. Put a few spoonfuls of whole seeds into a mortar , blender, food processor, or spice grinder. Then, grind them until they're a finer consistency, like breadcrumbs. [8]
    • You can also grind the seeds in a clean coffee grinder.
  2. If your recipe calls for breadcrumbs, consider replacing them with ground flax seeds. The ground seeds bind the mixture together so your burgers, patties, or meatloaf hold their shape. [9] This works for regular ground beef recipes, as well as vegetarian versions!
    • This is a great option to make your recipes gluten-free while also adding some extra nutrients.
  3. The next time you're mixing up a tasty smoothie or dressing for salad, add a few spoonfuls of ground flax seeds. You can also mix them into stew, chili, or soup to make them even heartier. [10] This is a great option if you want added nutritional benefits, but you aren’t a fan of the texture of whole flax seeds.
  4. If you'd like a low-gluten baked good, replace 10 to 15% of the flour with ground flax seeds. To cut some of the fat, use 3 parts of ground flax seed for every 1 part of butter or oil. [11]
    • For example, if you're making muffins that call for 1/2 cup (113g) of butter, use 1 1/2 cups (375 g) of ground flaxseed instead.

    Tip: If you're making a baked good that also contains yeast, add 25% more yeast so the dough rises properly.

  5. Watermark wikiHow to Prepare Flax Seeds
    If you ground more flax seeds than you need, put the rest in an airtight container. They should keep well in the refrigerator for up to 10 months.
    • If you'd like to increase the shelf-life of ground flax seeds, keep them in an airtight container in the freezer for up to 12 months.
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Community Q&A

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  • Question
    Are linseed and flaxseed the same thing?
    Community Answer
    Yes. The term linseed is often used for commercial purposes, so the quality may not be food grade.
    Thanks! We're glad this was helpful.
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    Not Helpful 2 Helpful 13
  • Question
    What about cooking with ground flaxseed?
    Community Answer
    You should preferably use it raw, as flaxseed oil deteriorates with heat. If your main purpose is to just have a higher intake of fiber, cooking the ground flaxseed would be fine.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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    Not Helpful 7 Helpful 19
  • Question
    Do I have to grind the seed for best absorption?
    Community Answer
    Yes. Unground and eaten whole, flaxseed will not be digested properly. Don't rely on chewing to kick start the digestion of the nutrient rich seeds.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
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      References

      1. ↑ https://youtu.be/bZ3dI2Gtkwc?t=143
      2. ↑ https://www.thekitchn.com/five-ways-to-eat-flaxseeds-99170
      3. ↑ https://www.webmd.com/diet/features/benefits-of-flaxseed
      4. ↑ https://healthyflax.org/recipes/how-to.php
      5. ↑ https://www.canitgobad.net/can-flaxseed-go-bad/
      6. ↑ https://minimalistbaker.com/how-to-make-a-flax-egg/
      7. ↑ https://youtu.be/h0lf-M7QTr4?t=13
      8. ↑ https://www.thekitchn.com/the-original-superfood-flax-seedsingredient-spotlight-167118
      9. ↑ https://healthyflax.org/news/10-tips-for-adding-flax-to-your-diet
      1. ↑ https://healthyflax.org/news/10-tips-for-adding-flax-to-your-diet
      2. ↑ https://healthyflax.org/recipes/how-to.php

      About This Article

      Article Summary X

      Flaxseeds are nutritious and fairly easy to prepare. Toast whole flaxseeds in a dry skillet for 5 to 7 minutes to give them a nuttier flavor. You can sprinkle a small amount of your toasted seeds over your yogurt or salad to add some extra texture. Alternatively, soak flax seeds in water using the formula 1 part flax seeds to 3 parts water if you want to use them as a replacement for eggs when baking. Alternatively, grind the flaxseeds into a powder using a mortar or blender, which makes it easier for you to absorb their nutrients. Then, you can add the powder to things like burgers, pate, or meat loaf. For tips on how to add flax seeds to smoothies or salad dressings, keep reading!

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      • Lesley Poole

        Jun 21, 2016

        "Short, to the point and simple instructions on preparing linseed. Glad to know that I can soak them, as I have no ..." more
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