Flaxseed may be tiny, but it’s one of the most useful pantry staples. Ground into a meal, it adds a mild, nutty flavor to baked goods, thickens smoothies and oatmeal, and turns into a flax egg, a simple plant-based binder for muffins, pancakes, and cookies.
In this guide, I’ll walk you through the types of flaxseed, how to grind and store it, the best ways to cook with it, and my easy flax egg recipe.
What Is Flaxseed?
Flaxseeds, also known as linseeds, are the seeds of the flax plant. Every part of the plant has a purpose. Flax fibers make linen and rope, and the seeds are pressed into oil, including the linseed oil used to finish wood. Flax is one of the oldest cultivated crops, grown for thousands of years for both its fiber and its seeds.
The variety grown for seeds is Linum usitatissimum, Latin for “the most useful kind of flax.” It grows best in full sun and cooler climates. Harvest the seeds after the plant blooms, once the seed pods swell and turn brown.
What Does Flaxseed Taste Like?
Like many seeds, flaxseeds have a mild, nutty flavor that works in both sweet and savory foods. A spoonful of flaxseed meal blends easily into batters, oatmeal, and smoothies, so even picky eaters usually won’t notice it.
Types of Flaxseed
There are two main types of flaxseed, brown and golden, and you’ll find both whole, ground, and pressed into oil. You can use them interchangeably in recipes.
Brown Flaxseed
Brown flaxseed is the most common variety. It has a slightly more robust, earthy flavor and adds dark specks to baked goods.
Golden Flaxseed
Golden flaxseed has a milder, more buttery taste and a light color, so it blends in nicely with pale batters like vanilla muffins or pancakes.
Ground Flaxseed (Flaxseed Meal)
Ground flaxseed, sold as flaxseed meal or milled flaxseed, is what most recipes call for. It mixes smoothly into batters and doughs, and when combined with water, it forms the thick gel that makes flax eggs work. You can buy it pre-ground or grind whole seeds yourself.
Flaxseed Oil
Flaxseed oil is pressed from the seeds and has a mild, nutty flavor. It has a very low smoke point of about 225°F, so it’s best used without heat. Whisk it into salad dressings, blend it into smoothies, or drizzle it over food after cooking. For high-heat cooking, choose one of these cooking oils instead. Some cooks also use flaxseed oil to season cast iron pans.
Flaxseed at a Glance
| Form | Texture and Flavor | Best Uses | Storage |
|---|---|---|---|
| Whole flaxseeds | Crunchy, nutty | Breads, granola, and crackers for texture | Cool, dark pantry |
| Ground flaxseed | Soft, mild, absorbs liquid | Flax eggs, baking, smoothies, oatmeal | Airtight container; use soon after grinding |
| Flaxseed oil | Smooth, nutty | Dressings and drizzling (no heat) | Dark bottle; follow the label |
How to Grind Flaxseed
The easiest way to grind flaxseed is in a small coffee grinder or spice mill. Pulse until the seeds become a fine meal. A mortar and pestle works, too, with a bit more effort. Grind only what you need, because ground flaxseed loses its fresh flavor quickly.
How to Buy and Store Flaxseed
Flaxseed, flaxseed meal, and flaxseed oil are all sensitive to light and can turn rancid with long exposure. Look for opaque packaging and check the “use by” dates on the labels.
Whole flaxseeds can keep at room temperature for up to a year. Once ground, use flaxseed meal as soon as possible, so buy pre-ground meal and flaxseed oil in smaller amounts. If ground flaxseed or the oil smells bitter or like paint, it has gone rancid and should be tossed.
How to Cook with Flaxseed
- Egg substitute: Ground flaxseed mixed with water makes a flax egg, one of my favorite egg substitutes for baking. See the recipe below.
- Baking: Add ground flaxseed to cookies, muffins, pancakes, and quick breads for a nutty flavor and heartier texture, like in this zucchini bread.
- Smoothies: Blend a tablespoon or two of ground flaxseed into a smoothie. It adds body and helps thicken it.
- Oatmeal and puddings: Stir flaxseed meal into hot oatmeal or chia pudding with a little cinnamon and brown sugar.
- Granola and bars: Mix ground flaxseed into homemade granola or energy bars.
- Crackers and coatings: Combine flaxseed meal with herbs and spices to make crackers, or add whole seeds to bread dough and breadcrumb coatings for crunch.
- Dressings: Use flaxseed oil in a vinaigrette or drizzle it over roasted vegetables just before serving.
How to Make a Flax Egg
A flax egg is made by stirring 1 tablespoon of ground flaxseed into 3 tablespoons of water and letting it sit for 5 to 10 minutes. The ground seeds absorb the water and form a thick, gel-like mixture that helps bind ingredients, much like an egg. It’s an easy swap if you’re baking vegan, have run out of eggs, or are cooking for someone who avoids them.
Flax eggs work best in recipes where eggs mainly bind, such as muffins, quick breads, pancakes, and cookies. They aren’t a good substitute in recipes that rely on eggs for most of their structure or lift, like soufflés, custards, or meringues. For more options, see my guide to common baking substitutes.
Flax Egg Recipe
Ingredients
- 1 tablespoon ground flaxseeds
- 3 tablespoons water
Instructions
- Combine ground flaxseeds with water in a small bowl.
- Allow the mixture to sit for 5 to 10 minutes before using. The consistency should be thick and viscous.
- Use immediately in the recipe.
Notes
- Use 1 flax egg for each egg in muffins, quick breads, pancakes, and cookies.
Nutrition Facts
Percent Daily Values are based on a 2000-calorie diet. All nutritional information is based on estimated third-party calculations. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.
Recipes Using Flaxseed
- Vegan Pancakes
- Banana Baked Oatmeal
- Vegan Pumpkin Pear Almond Muffins
- Pumpkin Chocolate Chip Cookies
- Banana Mug Cake
Frequently Asked Questions
For most recipes, yes. Ground flaxseed blends smoothly into batters, thickens liquids, and forms the gel needed for flax eggs. Whole seeds stay crunchy, so use them when you want texture, like in bread dough, granola, or crackers.
Both work the same way in recipes. Golden flaxseed has a milder flavor and lighter color, so it blends well with pale baked goods. Brown flaxseed has a slightly earthier taste and is usually easier to find.
Flaxseed oil isn’t a good choice for cooking over heat because it has a very low smoke point, about 225°F. Use it in salad dressings, smoothies, or drizzled over food after cooking.
Yes, in many recipes. Chia seeds also absorb liquid and form a gel, so you can make a chia egg with the same 1 to 3 ratio of seeds to water. You can use chia seeds whole, but flaxseed needs to be ground first. Learn more in my chia seeds guide.
Stumbit says
Deep information on flax seed and its shelf life. I do not know that flaxseed oil must be used as soon as possible otherwise it may go rancid. Thank you so much for the valuable information.
Jessica Gavin says
I”m glad that you found the flaxseed information helpful!
Eric Tom says
Hi!
I was looking up ways to add flaxseed to my diet and coincidentally came across a familiar face :). Hope you’re well, old friend!
Siva says
I have taken 2 table spoons of fluxseed powder in warm water every day. 1month later weight loss approx 5kgs and skin tone has improved.
Opinion02122 says
I wanted to use the metric measurements, since they are more accurate. But, when I did, it did not change the 3 tbsp of water. I wish it would change ALL the measurements. I also was confused by the comment about the golden flax, and the brown. “Canada supplies the majority of the brown flax seeds, while North America grows the golden variety.” Since Canada is part of North America, the statement makes little sense.
Did you mean that the other countries in North America grown the golden flax? That Canada is the only country in North America that grows the brown flax? I hope to start incorporating flax into my diet, and my dog’s! Strangely, the first article I read about the benefits of flax was about its benefits to dogs. I really appreciated your comments about how best to use it in foods, AND for the use of flax seed oil to season the cast iron pan! I’m still trying to switch to cast iron! LOL.
My mother, and other family members, never used cast iron! It seems so foreign to me. Again, thank you. And I hope that you understand that my comments were meant as constructive criticisms, not complaints. Wishing all good health. Together, we can stop Covid.
moon says
I am new to flax whole meal. need some advice n recipe to deal with , easy way.
Jessica Gavin says
I like to sprinkle hole flax seed on oatmeal or yogurt for extra crunch and nutrition.
Riya Agrawal says
Very interesting read. Thanks for sharing this informative article. I use True Elements Flax Seeds which is healthy and is 100% natural. However, I read somewhere that flax seeds can be used to make cakes, is it true?
Jessica Gavin says
You can use ground flaxseed as an egg replacer in baked goods like cakes.
Jose says
Hello Jessica,
By the means of grinding, but can a Vitamix provide a similar result–powder or would that be too fine?
Jessica Gavin says
I think you can grind flaxseed on a vitamix. You may need at least 1 cup so that it has enough ingredients to process. Let me know how it goes!
katy says
use the pulse setting if you have it to make sure not to grind it too fine.
lou pilnick says
hi Jessica just trying your smoothies what smoothie do you recommend to take before walk and workout regards lou pilnick
Jessica Gavin says
I like a green smoothie that’s not too heavy before exercising.
Dee Nierzwicki says
What methods of cooking can you use flaxseed oil for? Frying? Baking?
Jessica Gavin says
It’s best not to use flaxseed oil with high heat, as the flavor can get bitter. I would instead add it as a finishing oil at the end of cooking for it’s nutty flavor in soups or sauteed vegetables. Or use a small amount in addition to another oil for dressings.
Vicki says
Just what I was looking for – thanks, Jessica.
Jessica Gavin says
You’re welcome, Vicki!
Roy says
I like to eat flax seeds whole- I chew
Them throughly ( think I’m addicted to the the taste and the chewing process!) I usually eat no more than 3-4 tablespoons a day (1/2 teaspoon at the time)
Do you see any problems with this?
Jessica Gavin says
Hi Roy- I would check with your doctor for confirmation if you have concerns.