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Is Flaxseed Meal Low Carb?

Is Flaxseed Meal Low Carb?

By: Bob's Red Mill | March 6 2018

Flaxseed is a nutrient-dense seed that’s easy to sprinkle into bread and cookies and on top of your morning oatmeal. Often called linseeds, flaxseeds are tan, brown, or golden in color. The seed comes from the flax plant and has a slightly nutty, earthy flavor, making it a wonderful accompaniment to a variety of wholesome meals and ingredients. Flaxseeds are known as an excellent whole grain option for those following low-carb diets (as nearly all of the carbs in the seeds are fiber, a non-digestible form of carbohydrates that aren’t counted in the overall carb content). This means that two cups of flaxseed meal contain just 5 grams of carbs. The seed was cultivated in Babylon as early as 3000 BC, and in the 8th century, King Charlemagne so passionately believed in the health benefits of the seed that he actually passed laws that required his subjects to consume it. Today, research agrees: the king was right about what an incredible ingredient flaxseed truly is. When it’s in the seed form, our bodies aren’t able to break it down and digest the bounty of nutrition that flaxseed offers. Whole seeds tend to pass through our system undigested, so grinding them allows our bodies to enjoy their benefits. You can grind flax seeds in a coffee grinder just before eating them or purchase pre-ground flaxseed meal. Flaxseed meal contains a wealth of omega-3 fatty acids. It also contains lignans, insoluble fiber, and soluble fiber. Lignans have both plant estrogen and antioxidant qualities, and within flaxseed, there are 75 to 800 times more lignans than other plant foods. It’s a low carb alternative to flour and adds a simple, nutritional boost to everything from batters and smoothies to doughs of all sorts. Bob’s Red Mill Flaxseed Meal is from cold-milled flaxseed to preserve the freshness and nutrition of its flax oil. Per 2 tablespoons, our flaxseed meal contains 4 grams of carbohydrates (including 3 grams of dietary fiber) and 2,430 mg of omega-3s. Consider adding flaxseed meal to bread, muffins, pancakes, and cookies, like many of the recipes seen below, for a boost of nutrition. In addition, you can substitute ground flaxseed (3:1 ratio) for oil or shortening. It can be used as a flour reducer in recipes (up to 25%) and even as an egg replacer (1 tablespoon of flaxseed meal and 3 tablespoons of liquid). Just combine the flax meal and water and allow the mixture to sit for about 5 minutes. Then add this ingredient to your recipe as you would the eggs. Ready to incorporate the amazing ingredient of flaxseed meal into your own healthy lifestyle? From granola bars and waffles to blondie bites, here are some tidbits of recipe inspiration to get you going.

Vegan Granola Bars

Is Flaxseed Meal Low Carb?_Bob’s Red Mill

These delicious Vegan Granola Bars are made with flaxseed meal, whole wheat pastry flour, and coconut shreds and are packed full with nutritious ingredients like dried apricots, sunflower seeds, slivered almonds, tart cherries, and more. Once you combine your wet and dry ingredients, simply press the dough into a baking pan and bake at 350°F for 15 minutes. Once cooled, just cut and enjoy. Make them ahead for a yummy breakfast on-the-go or keep them on hand for a healthy snack.

Steel Cut Oat Waffles

These gluten free Steel Cut Oat Waffles are a high-fiber way to kickstart your morning routine. Steel cut oats, yogurt, and milk are soaked overnight before being combined with salt, cinnamon, baking powder, brown sugar, butter, ground flax seed, and eggs. Blend until smooth, cook in your waffle iron, and top with your favorite ingredients like fresh berries or bananas, and almond or peanut butter. For an extra nutty flavor and a boost of added nutrition, sprinkle your waffles with gluten free hemp seed. If you’re looking to combine your waffles with a little something extra, consider pairing them with an Almond Mocha Smoothie for a boost of energy. Printed on our bags of Chocolate Protein Powder Nutritional Booster, this drink is made with instant coffee powder, sliced almonds, and vanilla almond milk–the perfect way to start your morning.

PB&J Protein Balls

If you’re a PB&J lover looking for a protein-packed snack, get ready to fall in love with these Peanut Butter and Jelly Protein Balls. Gluten free, vegan, and protein-filled, they’re made with creamy peanut butter, shredded coconut, rolled oats, organic chia seed, and flaxseed meal. For a subtle dose of sweetness, add a bit of vanilla, dried strawberries, vanilla extract, and raw honey. The best part? All you have to do is mix, scoop, and enjoy! Keep them on hand in the fridge for a healthy treat when a PB&J craving calls. Or, pack them up on a warm day alongside a light dish like this Roasted Cherry Tomato, Arugula, and Sorghum Salad and take your lunch to the park.

Muesli Blondie Bites

Staying healthy and incorporating the benefits of flaxseed meal into your diet doesn’t have to mean foregoing taste in your baked goods! In this recipe for Muesli Blondie Bites, Chef Josh Cohen gives the classic sweet treat a new twist by combining Old Country Style Muesli with butter, brown sugar, almond milk, flour, Flaxseed Meal, and more. Have these bites for breakfast, dessert, or any snack in between. If you’re looking for a beverage pairing, enjoy your blondie bites with a Coconut Chai Smoothie for a sweet afternoon pick-me-up.

Omega Shake

Found on Bob’s Red Mill packages of Hemp Protein Powder, this Omega Shake is packed with banana, hemp milk, Organic Chia Seed, honey, Flaxseed Meal, and hemp protein powder. Just add your ingredients to a blender, blend until smooth, and have your shake at home or on-the-go. To make a light yet hearty lunch, serve this shake alongside the refreshing flavors of a Blueberry and Feta Quinoa Salad.

Sweet Potato Spice Cookie

Here’s a healthy cookie recipe that is both wheat free and gluten free. Flaxseed Meal combines with Brown Rice Flour, Tapioca Flour, sweet potatoes, and nutmeg to give the cookies a sweet yet spicy flavor. This is a great swap for a nutritious after-dinner treat that will leave your sweet tooth feeling satisfied. Pair your cookies with an ice cold glass of almond milk for something extra special.

Whole Grain Cereal Bars

Did you know your Bob’s Red Mill Rolled Hot Cereal can make for more than just a bowl of oatmeal? Once combined with ingredients like Scottish Oatmeal, Flaxseed Meal, Whole Wheat Pastry Flour, Shredded Coconut, Cane Sugar, cranberries, and chocolate chips—your morning breakfast bowl turns into a bar. These Whole Grain Cereal Bars are great for kids and adults alike and may quickly find their way into your weekly morning routine. For a kid-friendly breakfast that will sustain them before a long day at school or a nutritious afternoon snack, pair these whole grain bars with a Neapolitan Smoothie. Rich in iron and omega-3s, these tasty smoothies are made with Chocolate Protein Powder, milk, vanilla yogurt, and strawberries.

Sally’s GF Hamburger Buns or Rolls

If you’re looking for an alternative to the often preservative-filled hamburger buns found in stores, try whipping up a batch of your own Gluten Free Hamburger Buns. Unique ingredients like Garbanzo Fava Flour, White Rice Flour, Millet Flour, Brown Rice Flour, and Flaxseed Meal combine for a flavorful twist on the traditional wheat or white roll. When the buns are done, fill them with these tasty Spicy Veggie Burgers created with the Indian flavors of cumin, curry, and ginger root.

Soy Protein Bars

These Soy Protein Bars are said to be the perfect thing to munch on before or after a workout or to tame that midday hunger. They take 15 minutes or less to throw together using peanut butter, maple syrup, vanilla extract, water, Soy Protein Powder, Flaxseed Meal, Whole Grain Oat Flour, Regular Rolled Oats, sliced almonds, and chocolate chips. For even more protein and fiber, pair these bars with a Chai-na-na Smoothie, a kid-friendly and vegan smoothie made with just four ingredients–light coconut milk, banana, ice cubes, and Chai Protein Powder Nutritional Booster.

Blueberry Vegan Protein Pancakes

A blender and a few spare minutes in the morning is all it takes to make these protein-packed pancakes. Loaded with blueberries and plant-based fiber and protein, Flaxseed Meal is combined with the flavors of applesauce and cinnamon to give your pancakes a nutritional boost. Serve them with additional blueberries, pure maple syrup, and a scoop of plain Greek yogurt, if you’d like. You just may find yourself making them often during weekdays and late weekend mornings alongside a mug of warm coffee and some mellow tunes. However you’re choosing to enjoy flaxseed meal, integrating it into your daily diet is a fantastic way to enjoy all of the benefits it offers. Use this magical low-carb ingredient to incorporate healthy omega-3 fatty acids, lignans, fibers and more to all your meals. Whether you’re adding flaxseed meal into your smoothies, your pancakes, or your bread, we’re certain you’ll enjoy its slightly nutty flavor and the way it makes you feel happy from the inside out! Do you have any favorite ways you like to utilize this nutrient-dense seed in your own recipes? Feel free to share them with us in the comments below.

by Bob's Red Mill

6 Comments

Carolyn Halbert
March 14 2018 at 7:25 pm
Pharmacy by us had yummy chocolate flax bars before. Love em in my chocolate yogurt, not fround up. Supposed to b good for blood pressure or cholesteral or both. Where can I find them?

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1. Sarena Shasteen
  March 15 2018 at 8:35 am
  We have them available here on our website or you can use our store finder https://www.bobsredmill.com/store-finder.html
  
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Maria
August 1 2019 at 6:14 pm
Can I substitute Flax Meal for All Purpose Flour? What is the ratio?

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1. Whitney Barnes
  August 2 2019 at 10:11 am
  Hi Maria - No, we would not recommend using Flaxseed Meal as a direct substitute for All Purpose Flour. You can use it in smaller amounts to supplement your recipes or use it as a replacement for eggs.
  
  If you have more recipe questions our Customer Service team is happy to help. They can be reached at 1-800-349-2173 or [email protected]
  
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Sondra Seeger
February 1 2020 at 12:37 pm
Flax meal works wonderfully in the Muffin in a Mug recipes.

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Bev Garon
February 2 2022 at 7:23 am
Love your ground flaxseed! Cinnamon is GREAT with flaxseed. Each morning I have steel cut oats with a mix of cinnamon and flaxseed ( 2/3 flaxseed to 1/3 cinnamon mix). I add blueberries and some diced bananas. Nuke it and it’s ready to go.
To me, cinnamon and ground flaxseed meal are the the perfect marriage!
Great in smoothies too!
I like some of your recipes here. Iwill definitely try some. How about mixing them with breadcrumbs in a meatloaf?

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