Download Article
Use flax seeds for cooking with our helpful guide
Download Article
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!
Steps
-
Toast whole flax seeds for 5 to 7 minutes for a nuttier flavor. 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] X Research source- 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.
-
Sprinkle flax seeds over yogurt, oatmeal, or salad. 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] X Research source
- 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.
Advertisement -
Replace some of the flour in baked goods with whole flax seeds. 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] X Research source
- Note: Since your baked goods don't have as much gluten, they won't have as much volume.
-
Garnish baked goods with whole flax seeds for a rustic look. 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] X Research source
-
Store whole flax seeds in the fridge for up to 1 year. 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] X Research source
- 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.
Advertisement
-
Place your desired amount of flax seeds into a bowl. 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] X Research source 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.
-
Stir 3 times as much warm water into the bowl. 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] X Research source
- Avoid using hot water, which could make the flax seeds gummy.
-
Leave the flax seeds to soak for 2 to 10 minutes. 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.
-
Use the soaked flax seeds in baked goods and smoothies. 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.
Advertisement
-
Use a grinder to reduce seeds to a powder for more nutritional benefits. 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] X Research source
- You can also grind the seeds in a clean coffee grinder.
-
Use ground flax seeds as filler for burgers, patties, or meatloaf. 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] X Research source 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.
-
Blend ground flax seeds into salad dressings, soups, and smoothies. 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] X Research source This is a great option if you want added nutritional benefits, but you aren’t a fan of the texture of whole flax seeds.
-
Use ground flax seed to replace flour or fat when you bake. 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] X Research source
- 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.
-
Store ground flax seeds in an airtight container for up to 10 months. 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.
Advertisement
Community Q&A
Search
-
QuestionAre linseed and flaxseed the same thing?Community AnswerYes. The term linseed is often used for commercial purposes, so the quality may not be food grade.
-
QuestionWhat about cooking with ground flaxseed?Community AnswerYou 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.
-
QuestionDo I have to grind the seed for best absorption?Community AnswerYes. 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.
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
Advertisement
Tips
- Look for flax seeds in the health aisles at your grocery store.Thanks
- Store flax in the fridge, not your pantry, to preserve their nutrients.Thanks
- Golden and brown flax seeds have the same nutritional benefits, but brown flax seeds may have a nuttier flavor.Thanks
Submit a Tip
All tip submissions are carefully reviewed before being published
Name
Please provide your name and last initial
Thanks for submitting a tip for review!
Advertisement
References
- ↑ https://youtu.be/bZ3dI2Gtkwc?t=143
- ↑ https://www.thekitchn.com/five-ways-to-eat-flaxseeds-99170
- ↑ https://www.webmd.com/diet/features/benefits-of-flaxseed
- ↑ https://healthyflax.org/recipes/how-to.php
- ↑ https://www.canitgobad.net/can-flaxseed-go-bad/
- ↑ https://minimalistbaker.com/how-to-make-a-flax-egg/
- ↑ https://youtu.be/h0lf-M7QTr4?t=13
- ↑ https://www.thekitchn.com/the-original-superfood-flax-seedsingredient-spotlight-167118
- ↑ https://healthyflax.org/news/10-tips-for-adding-flax-to-your-diet
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!
Did this summary help you?
Thanks to all authors for creating a page that has been read 295,718 times.
Reader Success Stories
- "Short, to the point and simple instructions on preparing linseed. Glad to know that I can soak them, as I have no electric grinder and the pestle and mortar doesn't work on the slippery little blighters!" ..." more
Advertisement
93%
of readers found this article helpful
.
Click a star to add your vote
% of people told us that this article helped them.
"Short, to the point and simple instructions on preparing linseed. Glad to know that I can soak them, as I have no electric grinder and the pestle and mortar doesn't work on the slippery little blighters!"
..."
more
"I have bowel and stomach problems and this helps me to prepare flax seeds more effectively. Thanks a lot. Especially now I am getting up in age, this is really helpful."
..."
more
"Never knew about toasting or soaking prior to reading it here!"
"I didn't know how to use, this helped me."
