How to Prepare Flax Seeds

Co-authored by Lyssandra Guerra and Jessica Gibson

Last Updated: September 1, 2022 References Approved

Flax seeds may be small, but they contain protein, vitamin B, and magnesium! They also have a high omega-3 content, which can reduce inflammation, and they have a phytoestrogen quality that helps balance hormones. Plus, flax seeds are high in soluble fiber, which helps remove toxins and waste from the body and prevents constipation. If you'd like to reap these benefits, purchase whole or ground flax seeds. You can sprinkle whole flax seeds on yogurt, soak them to use in baked goods, or blend them into a smoothie, for instance. Regardless of how you prepare flax seeds, use them before the expiration date so you get the most nutrients out of them.

Method 1

Method 1 of 3:

Using Whole Flax Seeds

1
Choose whole flax seeds for texture and appearance. Flax seeds are nutritional powerhouses, but your body absorbs most of the nutrients if you grind them. If you choose to leave the seeds whole, treat them as garnishes or as a way to add texture. You can also replace some flour in baked goods with whole flax seeds to lower the gluten.^{[1]
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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
Toast the whole seeds for 5 to 7 minutes if you want them to have 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.^{[2]
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- 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.
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3
Sprinkle 1 to 2 tablespoons (14.8 to 29.6 ml) (15 to 30 g) of seeds over yogurt, oatmeal, or salad. To give your morning yogurt, oatmeal, or parfait a little crunch, scatter whole flax seeds over the top. This can make creamy foods a little more interesting to eat. You could also top salads or soft avocado slices with the seeds.^{[3]
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- 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 add a nutty flavor to the oatmeal.
- You could scatter the seeds over stir-fry dishes in place of sesame seeds.
4
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.^{[4]
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- Since your baked goods don't have as much gluten, they won't have as much volume.
5
Garnish baked goods with whole flax seeds for a rustic look. Bread and muffins topped with flax seeds look hearty and healthy. Sprinkle whole seeds over muffin batter before you bake them. If you're making bread, brush the top of the dough with water or beaten egg before you sprinkle the seeds on top.^{[5]
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- The water or beaten egg prevents the seeds from falling off of the bread.
6
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 their expiration date.^{[6]
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- If your flax seeds came in a sealable bag, you can press the air out of the bag before sealing it shut or transfer the seeds to an airtight container.

Method 2

Method 2 of 3:

Softening the Seeds in Water

1
Put whole or ground flax seeds into a bowl. Decide how much flax seed you'd like to soak and place the seeds in a bowl. For example, if you're replacing an egg in a recipe, put 1 tablespoon (14.8 ml) (15 g) of flax seeds in the bowl. To make bread or crackers with flax seed, you might use up to 1 cup (170 g).^{[7]
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- 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
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, pour 3 tablespoons (44 ml) of water into it.^{[8]
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- Avoid using hot water, which could make the flax seeds gummy.
3
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.^{[9]
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- Keep the bowl of soaking flax seeds at room temperature while they hydrate.
4
Use the soaked flax seeds in baked goods and smoothies. You can replace 1 egg in a baked good recipe with 1 tablespoon (14.8 ml) (15 g) of soaked flax seeds. If you'd like to give a batch of smoothies a nutritional boost, pour a larger bowl of soaked flax seeds in with your smoothie ingredients.^{[10]
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- 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.

Method 3

Method 3 of 3:

Grinding Flax Seeds

1
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, spice grinder, or blender. Then, pound the seeds or grind them until they're fine like breadcrumbs.^{[11]
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- You can also grind the seeds in a clean coffee grinder.
2
Use ground flax seeds as filler for burgers, patties, or meatloaf. Whether you're using ground beef or making vegetarian versions, replace 1/4 cup (31 g) of the breadcrumbs with ground flax seeds. The ground seeds bind the mixture together so your burgers, patties, or meatloaf hold their shape.^{[12]
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- Ground flax seeds are a great gluten-free replacement for breadcrumbs.
3
Blend ground flax seeds into smoothies, salad dressings, or soup. 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.^{[13]
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- You could even add ground flax seeds to nutritional shakes or milkshakes!
4
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.^{[14]
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- For example, if you're making muffins that call for 1/2 cup 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
Store ground flax seeds in an airtight container for up to 10 months. If you bought ground flax seeds or ground more than you need, put it in an airtight container. Refrigerate the ground flax seed for up to 10 months. Although you could store it even longer, many of the nutrients will be lost.^{[15]
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- If you'd like to store the ground flax seed for up to 12 months, store it in an airtight container in the freezer.

Community Q&A

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.
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.
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.