If you’ve read one of our recipes referencing a flax egg and wasn’t quite sure what it was then this is the page to learn all about flax eggs! We didn’t invent them and not sure who did but ground flax is definitely a staple in our cooking!
If you’re vegan or know anyone with an egg allergy, you’ve probably heard about a flax egg. A flax egg is one of the easiest ways to make a vegan egg substitute. These seeds come in two colors, golden and brown. They have a slightly nutty taste, especially the darker color. These golden and brown seeds can also be used interchangeably.
For the purpose of this recipe the focus will be on the texture of ground flax seeds when mixed with water and not so much on their flavor profile. A flax egg acts as a binder similar to egg whites.
The best part about using flax eggs vs a real egg is the nutritional benefits courtesy of Self NutritionData. Flax seeds are also an easy way to obtain Alpha-Linolenic Acid (ALA), an omega 3 fatty acids, and lignans to your day. Even if you’re not vegan this pantry friendly substitute can save a trip to the grocery store!
| 1 Chicken egg (44g) | 1 Flax Egg* | |
|---|---|---|
| Fiber | 0 g | 1 g |
| Cholesterol | 1028 mg | 0 mg |
| Calories | 62.9 | 35 |
| Total Fat | 24.2 g | 2.5 g |
| Saturated Fat | 7.5 g | 0 g |
| Monounsaturated Fat | 9.3 g | 0.5 g |
| Polyunsaturated Fat | 3.3 g | 1.75 g |
| Sugar | 1.9 g | 0 g |
| Protein | 30.6 g | 1 g |
*1 flax egg is 1 tbsp flax and 2.5 tbsp of water
What is a Flax Egg
It’s not exactly common to think that ground flax seeds mixed with water qualifies as an “egg.” But welcome to plant based living. Since we choose to cook without animal products, we vegans have to get creative. Also, experiments with the most mundane or unsophisticated of foods, are very common. Even though flax egg is not very sophisticated, it is efficient.
Most people who start exploring vegan foods, normally begin with the desserts, the sweet treats. But we’ll let you in on a little secret. Most of those baked treats are held together by flax. Surprise! You’ve been consuming part of your daily omega-3s and ya didn’t even know it.
To make this vegan egg, all you need is simply flax and water. Overall, most brands work perfectly well using 1 Tbsp of flax to 2.5 Tbsp of water. This ratio is about the standard rule to equivocate to 1 egg.
This is not the case when the flax seeds are finely ground. Finely ground flax will have a firm blob-like consistency while regular ground flax has a bit of a goopy consistency. This is because the finely ground flax will absorb more water than the regular.
Both work effectively, but it’s important to note, as you may be surprised at the difference in consistencies between the two.
Can Flax Eggs Be a Substitute In All Recipes?
In short, No. Eggs not only act as a binder but also contain a fat and texture component. You can not substitute flax eggs for any recipes that call for egg. Although flax helps bind ingredients when baking, we do not recommend flax if the recipe calls for more than two eggs.
Also, note that flax eggs are used in most baking dishes, but not in savory dishes, or in any dish in which eggs are a main component. Not to mention, you would look pretty ridiculous trying to scramble flax eggs, make a flax egg omelette, flax egg quiche, or make a flax egg shakshuka. you’d end up with a pilaf goop.
Again, this is where vegan cuisine becomes creative. Depending on the dish requirements, tofu or even mung beans with kala namak salt, a black Indian salt that tastes like eggs, can act as an egg replacement.
Directions For Making a Flax Egg
A flax egg is one of the easiest ways you can make a vegan egg substitute, specifically when baking. It acts as a binder similar to the way a chicken egg would.
Equipment
- Small bowl or cup
Total cost: USD 0
Duration
Total time: 20 minutes
Mix the flax and water
Using a ratio of 1 part flax meal to 2.5 parts water, mix the two into a small bowl.
Depending on how fine the flax is ground, the ratio of water to flax is going to be different. Read the instructions for the ratio that works best for the brand purchased
Rest 15 minutes
Finished Flax Egg Wait for the flax “egg” to coagulate. After 15 minutes, use the flax egg as a substitution for chicken eggs.
Result
