How to Make Flax Eggs and Why We Should Use Them

When I discovered flax eggs years ago, I was already phasing out eggs, and was pleasantly surprised that I could easily recreate an egg with an uber-healthy superfood substitute.  I’m not talking about egg scrambles, clearly, but flax eggs are super effective subs for real eggs in baking.

Before the how, here are a couple of reasons why you may want to consider (at least occasionally) swapping in flax for your eggs in your next baking sensation.

For me, personally, I started giving eggs the side-eye when I began to really think about the fact that they would turn into cute fluffy chicks if they didn’t end up in an egg crate.  I just really like cute, fluffy things.  And then when I did some more research into the realities (atrocities) of big dairy, I decided to permanently sideline the scrambles.  I don’t want to make this heartbreaking, so if you’re an animal lover like me and want to read more about big dairy’s practices around eggs, check out this article.  BUT, there are ways to buy eggs from farms that treat chickens and chicks humanely, so if you’re an egg lover, be sure to look into where you’re buying from.  Or add some chickens to the mix—they make great pets!

Also, while having an egg occasionally is likely not a health detriment for most people, about 60 percent of calories in eggs are from fat, most of which is saturated.  And an average size egg (yolk included) also has about 200 milligrams of cholesterol, which is double the amount of cholesterol in a big mac (what?!) (google that, seriously).  Both fat and cholesterol contribute to heart disease.  So, in addition to opting for egg-white-only omelets, if you bake frequently, which requires using egg yolks, flax eggs are a great alternative.

On the flip side, there are major positives to incorporating more flax into our diets.  Flaxseeds are one of the most concentrated food sources of alpha-linolenic acid (ALA), which is an omega-3 fatty acid that is highly beneficial for heart health, and is associated with lower overall and LDL (bad) cholesterol.  Flaxseeds are also the most concentrated source of special lignan phyto-estrogens, which are converted into hormone-like substances shown to protect against breast cancer.  And if those reasons alone weren’t enough to make you a flaxseed convert, flax is also packed with other goodies, like folate (healthy cell growth and function), vitamin B6 (brain and nervous system function), magnesium (bone, cardiovascular and immune system health, sleep aid), manganese (antioxidant), copper (bone, blood, and immune system health), and phosphorous (bone-builder).  For more detail on some of the myriad benefits of flax, take a look at this Healthline article.

A couple of tips on enjoying flaxseeds.  First, to make them bioavailable (digestible), flaxseeds need to be ground.  It’s like doing up-front digestive work for your body.  In their ground form, flaxseeds are called flax meal.  Also, flax meal should be refrigerated (lasts for three months), or can be frozen for a longer life (6 months).

Now that you know how amazing flaxseeds are, and how to get the most from them, I’m sure you want to get cracking on those flax eggs.  And it couldn’t be easier!

To make one “egg,” combine:

1. One tablespoon of flax meal with
2. Three tablespoons of filtered water

If your recipe calls for more than one egg, just up the ratio!  Once you combine the flax meal and water, let the mixture rest in the fridge for about 15 minutes to allow it to thicken.  When it’s ready, it will have a gelatinous consistency similar to an egg.  Which is why it makes a great substitute!

If you prefer to stick with eggs but still want to up your flax intake, there are plenty of other ways to incorporate flax, so don’t fret.  Flax meal has a very innocuous, mildly nutty flavor, so you can sprinkle it on any grain bowl, or add it to yogurt, granola, salads, or smoothies.  If you find small ways to sprinkle flax meal into your food routinely, you’ll be doing your mind and body a major solid.

I hope you’re feeling jazzed on flax! Happy baking!