How to Make Flax Egg
Making a flax egg is incredibly simple and it is a perfect vegan egg substitute for baking and cooking, adding both nutrition and consistency to your dishes. They require only 2 ingredients and can be whipped up in minutes.
If I only had a dollar for every time that I’ve been asked, “What is a flax egg?” I would be able to take a great vacation! So, let’s answer that question that I know is on your mind because they are so useful in egg-free cooking and vegan baking. A couple of my favorite ways to use them are homemade vegan waffles and for breading recipes like these air fryer potato wedges.
Reasons I love flax eggs
- Easy to Make: Vegan flax eggs are incredibly simple to prepare, requiring just ground flaxseeds and water, making them a convenient egg substitute for any recipe.
- Healthy and Nutritious: Packed with omega-3 fatty acids, fiber, and essential nutrients, flax eggs offer a nutritious alternative to traditional eggs, supporting heart health and digestion.
- Versatile in Recipes: Flax eggs work well in a variety of baked goods, including cakes, cookies, and muffins, providing excellent binding and moisture without altering the flavor.
- Allergen-Friendly: As a plant-based and allergen-free option, flax eggs are perfect for those with egg allergies or dietary restrictions, making them suitable for vegan and gluten-free baking.
What is a flax egg?
To put it simply, a flax egg is a vegan egg substitute for baking that is made up of only two ingredients–ground flaxseeds (or chia seeds) and water. Flax eggs are plant-based, whole food, gluten-free, and perfect for a vegan egg substitute.
What’s the problem with regular eggs?
I love the quote from Dr. Neal Barnard with the Physicians Committee for Responsible Medicine. “There are only two problems with eggs– the yolk and the white.”
The Yolk is loaded with cholesterol that can lead to heart disease, and nearly 70% of an egg’s calories are from fat—a big portion of which is saturated.
Egg White is pure animal protein. Animal protein has a number of negative effects on the body including causing inflammation, putting a burden on the liver and kidneys, raising IGF-1 hormone levels, as well as causing a rise in cholesterol levels.
Flaxseed benefits
Flaxseed is a rich source of healthy fat, antioxidants, and fiber. The seeds contain protein, lignans, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.
The nutrients in flaxseed may help lower the risk of diabetes, cancer, and heart disease. For this reason, it is sometimes thought of as a functional food, a food that can be consumed to achieve health purposes.–Medical News Today
- Flaxseed has long been thought to offer health benefits.
- It contains fiber, fat, protein, and various minerals and vitamins.
- These nutrients may offer protection against cancer, diabetes, and cardiovascular problems.
- Consuming ground flaxseeds enables the body to absorb the nutrients more effectively.
So flax is good for us, but how can it be used in foods we already eat? As an egg substitute for baking, that’s how!
How to make a flax egg
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
STEP #1: Add 1 tablespoon of flax meal and 3 tablespoons of warm water to a small mixing bowl and whisk together vigorously.
STEP #2: Allow the mixture to sit for a few minutes to become a flax seed gel that has the consistency of regular egg whites.
OPTIONAL: I have found that blending the mixture in my Vitamix, instead of just whisking together makes a nice thick smooth texture of this egg substitute. It also eliminates the need to let it sit and allows for use immediately. Check out my video below showing how easy it is to do this in a blender.
Substituting flax eggs for chicken eggs
Flax eggs can usually be substituted in recipes calling for regular eggs at a 1:1 ratio. That means, if a recipe calls for 1 egg, you could use one flax egg as a replacement. This works in recipes for:
- Waffles
- Pancakes
- Muffins
- Cakes
- and more
One word of caution, though. Flax eggs are not for scrambling but are rather used in recipes as a binder. They are an excellent egg substitute for pancakes, vegan gluten-free waffles, and other baked goods.
Frequently Asked Questions
Chia seeds will work well as a flax substitute. Substitute the chia seeds equally, grind the seeds, and use them just as described here for the flax seeds.
Flax eggs are tasteless in baked goods like waffles and brownies but don’t try to eat them raw. Consider yourself warned. They don’t taste good raw, just like regular eggs don’t either.
The great thing is that when combined with baked goods, there is no weird taste at all—only the flavors of the yummy dishes they are used in.
No. Flax eggs work best in recipes that require eggs for binding, such as pancakes, muffins, and cookies. However, they may not provide the same results in recipes that rely on eggs for their leavening properties, like soufflés or meringues. They will also not work for scrambled eggs.
Flax meal is just flaxseeds that have been ground up. So if all you have on hand is whole flaxseeds, simply grind those seeds up in your blender or coffee grinder to make flaxmeal.
Recipes That Use Flax Eggs
- Apple Pie Oatmeal Cookies from Fat-Free Vegan
- Pumpkin Chocolate Chip Muffins from Minimalist Baker
If you try this recipe, please let us know how you like it by rating it and leaving a comment. We love to hear from you!
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Flax Egg
Ingredients
- 1 tablespoon flax meal made by grinding flaxseed
- 3 tablespoons warm water
Instructions
- Combine flax meal and warm water in bowl.
- Whisk together vigorously. Allow it to sit for 5-minutes (or up to 30-minutes) to gel-up and become an egg white consistency.
- Use in baking recipes. One flax egg = one regular egg.
- If preferred, simply place flaxseed or flax meal in blender with water and blend. Stop to scrape down sides blend another few seconds. This makes the flax egg very thick and smooth, and it eliminates the need for allowing it it sit. The egg can instead be used immediately in baking.
Video
Notes
- Flax eggs can usually be substituted in recipes calling for regular eggs at a 1:1 ratio. That means, if a recipe calls for 1 egg, you could use one flax egg as a replacement.
- Chia seeds will work well as a flax substitute. Substitute the chia seeds equally, grind the seeds, and use them just as described here for the flax seeds.
- Flax meal is just flaxseeds that have been ground up. So if all you have on hand is whole flaxseeds, simply grind those seeds up in your blender or coffee grinder to make flaxmeal.
- Flax eggs work best in recipes that require eggs for binding, such as pancakes, muffins, and cookies. However, they may not provide the same results in recipes that rely on eggs for their leavening properties, like soufflés or meringues. They will also not work for scrambled eggs.
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
Hi, my recipe says 7 egg whites, so to substitute it with flaxseed I should put 7 tbs of flaxseed + 21 tbs of water?
Hi Simona- That’s a lot of eggs for a recipe, and I’m not sure that flax eggs will work in an instance such as this. May I ask what you are making?