6 Substitutes For Chia Seeds
If you need an alternative to chia seeds then here are 6 chia seed substitutes that mimic the thickening abilities, protein and fat content, as well as appearance of chia seeds themselves!
Chia seeds have been consumed for thousands of years and continue to be popular in todays diets as a source of fiber, plant based protein, phytonutrients, and more! If you are interested in more learning about whether or not you should be adding chia seeds to your plate, 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 6 substitutes for chia seeds that can mimic the thickening properties, protein, fat, or appearance of chia seeds themselves!
The best alternative to chia seeds:
1) Flax seeds
One of the most common chia seed alternatives that people use are flax seeds and it comes in as the best alternative for a reason! Unlike some of the other alternatives mentioned in this blog, flax seeds feature multiple nutrients and properties of chia seeds including protein, healthy fats, fiber, and thickening capabilities. Here is a quick macronutrient side by side of chia seeds vs flax seeds:
*flax seed information has been adjusted from the USDA Nutrient Database information to match serving sizes.
Flax seeds have a more robust flavor and will add a nutty flavor to your recipes making it the perfect thing to add to oatmeal or stir into nut butters for a nutrient boost. I personally recommend buying ground flaxseeds which have better absorption in the body and are easier to incorporate into recipes.
For the healthy fats and protein content:
2) Hemp seeds (or hemp hearts)
After flaxseeds, hemp hearts are the second most popular chia seed alternative due to their high protein content and concentrated healthy fats. While chia seeds boast about 5 grams of protein per ounce, hemp hearts contain double that amount with around 10 grams of protein per ounce! Though hemp hearts are a great source of protein and healthy fats, they do fall short on fiber compared to both seeds and flax seeds. Here is a macronutrient comparison of hemp seeds vs chia seeds:
Hemp seeds have more of a “sprouted” flavor than chia seeds do but are the perfect option to sprinkle on to avocado toast, blend into smoothies, are add to salads as a source of protein.
For the thickening properties:
If you are looking to replicate the gelling and thickening properties of chia seeds or chia seed flour, try adding psyllium husk to your recipes! Psyllium husk is very common ingredient used to thicken recipes and could be a great replacement for ground chia seeds. 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.
4) Old Fashioned oats
Alright this one is a bit different from my other suggestions but I figured I would add it to the list because if you are looking for a chia seed pudding alternative then old fashioned oats are a great, fiber rich option! Similar to chia seeds, old fashioned oats (or rolled oats) will absorb the liquid they’re submerged and swell into a pudding like texture. If you want to try overnight oats, check out some of these recipes:
Cinnamon Overnight Oats for overnight oats without chia seeds
High Protein Overnight Oats with Date Caramel for a fun twist on overnight oats!
For the protein content:
5) Quinoa
Often included in the grain section of a meal, quinoa is actually a seed making it much higher in protein than other grains. Both chia seeds and quinoa are seeds of a plant and have similar protein contents 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.
For the appearance:
6) Poppyseeds
Looking for an alternative that features a similar appearance as chia seeds? Poppyseed could be the one for you! We all know and love poppyseeds from delicious lemon flavored recipes or even poppyseed muffins, but don’t keep them limited to that. Poppyseeds are also small, black seeds that look just like chia seeds only slightly smaller in size and a bit more herbal in flavor. I find that poppyseeds pair best with sweeter recipes like breads and muffins!
Liked this blog? You may also like:
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!