A quick, simple DIY (with four methods) for how to grind flaxseed for flaxseed meal, which can be used to boost the nutritional value of meals and for gluten-free & vegan baking!
Flaxseed (also called linseed) is a superfood worthy of being added to your diet daily. However, research shows that consuming the whole seeds doesn’t allow us to unlock the nutrients of the seeds as we cannot digest them properly. Therefore, this post is going to take you through the health benefits, how to grind flaxseed, how to store the flaxseed meal as well as a variety of recipe and usage suggestions.
Flaxseed is available in multiple forms – as whole seeds, flaxseed meal, oil, capsules, etc. There are also two types of flaxseed; golden and brown. Their nutritional profiles are relatively similar, although the brown seeds contain higher levels of ALA and have a slightly more neutral taste. They will affect the color of the dish you’re adding them to in different ways, too.
Regardless, flaxseeds have a fairly mild flavor anyway – with a slightly nutty flavor that can be incorporated into sweet and savory dishes. It’s also an excellent nutrient ‘booster’ to hide in meals for picky eaters.
The reason why this seed is such a good addition to your diet is because of its vast health benefits and versatility. Not only can the ground flax seeds be used as a powder, but they can also be made into a vegan ‘egg’ alternative. In fact, flaxseed is Paleo, Whole30, low carb, and Keto friendly.
But first, you need to ground them into a flaxseed meal.
What Is Flaxseed Meal?
There is a little bit of debate about this. Just the same as how there is technically a difference between almond meal and almond flour, some argue that there is a difference between flaxseed meal and ground flaxseed/flaxseed powder.
From what I can tell, and my various supermarket trips, the two are pretty much interchangeable and often identical. However, there are a few cases when ‘flaxseed meal’ refers to the crushed seeds left over after the oil has been extracted from the seeds, which means that they don’t contain their healthy oils and fats.
As this post is dedicated to making our own, rather than buying it from stores, I’ll be referring to flaxseed meal/ground flaxseed as the same. The flaxseed meal we will be making is a ground version of the seeds into a fine powder, which makes them easier to digest and add to a variety of recipes.
Flaxseed Benefits
Flaxseed is an absolute powerhouse ingredient for nutritional value and health benefits. With high levels of dietary fiber and healthy omega-3 fatty acids (ALA), these seeds provide several health benefits.
Research shows that they can help reduce harmful cholesterol levels, lower blood pressure and blood sugar levels, reduce inflammations, and even reduce the risk of certain types of cancer. Plus, flax may also reduce the risk of cardiovascular and lung disease.
Much of the benefits are down to the combination of the omega-3 ALA, fiber, and lignans found within the seeds.
Omega-3’s are known for being very beneficial to our bodies, in general. Research shows that they can help prevent the hardening of arteries and stop plaque from being deposited in the arteries. It can also help maintain heart health. The fatty acids also help to maintain skin, hair, and nail health.
PLUS ALA omega 3 found in flaxseed is actually an ‘essential omega 3’ and can’t be synthesized by our bodies, which means that we have to consume it through our diet.
Meanwhile, just 2 tablespoon of ground flaxseed per day provides 20-25% of your daily fiber needs.
The lignans within flaxseed also do their bit for our bodies. Lignans may help in improving blood sugar levels – thus useful to those with type 2 diabetes. Lignans also contain antioxidants as well as plant-based estrogen, which help to promote hormonal balance in our bodies.
I could talk (or type) far more here; however, if you do want to read more about flaxseed benefits, then you can in my flaxseed egg DIY post.
How To Grind Flaxseed
There are several methods that you can use to grind the seeds into flaxseed meal. These include a blender or food processor, using a coffee grinder or spice grinder, and even by mortar and pestle.
All methods aim to grind the seeds into a powdery form that we can digest easily. However, there is a little bit more to it than that.
Each method has its positives and negatives, so you can decide which you’d prefer to use. For example, using a coffee grinder is probably the easiest method – however, you need to use one that isn’t also used as a coffee grinder. The coffee can, otherwise, affect the flavor of the seeds and cause them to spoil sooner.
Meanwhile, a blender may be the most convenient method for most – however, you need to grind larger batches, and thus, it can take longer.
Read the full details (and notes) for each method in the recipe card below.
Flaxseed Meal Recipes & Uses
There are a variety of ways that you can incorporate these seeds into your diet, so I’ll touch on a few of my favorite options here.
- Add into smoothies, shakes, and juices. This includes smoothie bowls, like this Vegan Chocolate Smoothie Bowl Recipe or these breakfast smoothies like Delicious Tropical Healthy Green Smoothie.
- Spoon into/over your morning cereal, oatmeal, overnight oats- like this Healthy Salted Caramel Overnight Oats, or Healthy Carrot Cake Overnight Oats, yogurt bowls, etc.
- Add to your granola and granola/breakfast bars. Including this Healthy Homemade Granola or Homemade Chewy Almond Butter Granola Bars.
- Stir into homemade salad dressings and sauces.
- You can also add some into your favorite nut butter recipe for additional nutrients. Here is a guide to nut & seed butter recipes.
- As an omega sprinkle – I love to sprinkle my protein blend on a whole variety of dishes, to up the nutritional value, and the same goes for flaxseed meal – sprinkle over bagels, salads, soups, vegetables, or even over dips like this hummus or Muhammara dip. You can also sprinkle them over ice-cream if you dare.
- Spooned into large dishes, for additional nutrients. For example, within pasta bakes – like this vegan béchamel pasta bake or one-pot vegetarian pasta bake, casseroles, stews, etc.
- As a breadcrumb alternative, both as a coating as well as a binding agent. For example, with veggie burgers or dishes like these Healthy Mushroom & Lentil Vegan Meatballs.
It is also an ideal ingredient for baking
And can be used for a number of baked goods in different ways. For example, to substitute oil, as a flour, as a vegan egg replacement, and more.
- Adding some to cookies, brownies, pancakes, muffins, etc., will boost nutritional value and texture. You can add 1 tablespoon to any of my banana bread recipes, including this Healthy Banana Bread (Naturally Sweetened), Simple Gluten-Free Banana Bread Recipe, or this Banana Bread with Homemade Nutella.
- They are also an excellent option for including in bread recipes.
- Create a flax egg, following my quick DIY here, and use within a whole variety of baked goods recipes. You can also use these grounding methods for chia seeds, for a chia egg too.
- Use in place of oil within recipes. Use at a 3:1 ratio (3 tablespoon ground seeds vs. 1 tablespoon oil), and you may need additional water. However, it’s an excellent alternative option.
- They can also be used as a fat replacer once again at a 3:1 ratio i.e., butter/ margarine. However, they do cause more browning to baked goods, so cooking time may have to be adjusted.
And there are possibly tons more ways that I can’t even think of – so let me know in the comments your favorite ways to use ground flaxseed.
If you have any questions, leave a comment below Also, I love seeing your recreations so feel free to tag me on Instagram @AlphaFoodie.
How To Grind Flaxseed (Flaxseed Meal)
Ingredients
- flaxseed golden or brown
Suggested Equipment
- Mortar & Pestle
Instructions
The Coffee Grinder/ Spice Grinder method:
- The coffee grinder* is perfect for grinding small quantities of flaxseed, for immediate use. Begin by adding the seeds to the coffee or spice grinder **
- Turn it on (or, if using manually, then begin to grind) and the seeds will be fully ground within a few seconds and slightly longer when using a manual grinder. Don't "blend" for too long or it will become hot and turn into a 'butter'.
The Blender/Food Processor Method:
- When using a blender or food processor, you'll need to grind at least 1 cup of flaxseed - otherwise it just doesn't work very well.
- Place the flaxseed into the blender or food processor and blend until the flax is ground to your desired consistency. This can take several minutes as I like to blend in 20-30 second increments then stop and shake the machine and blend again.
Mortar & Pestle Method:
- If you have none of the above tools then you could also grind the flaxseed using a mortar and pestle. This is best for smaller amounts - 1 tablespoon at a time.
- Place your seeds in the mortar and use the pestle to grind the seeds into the side of the mortar, crushing them. This will take a while and you won't get a super fine consistency - however, it does work.
To Store The Ground Seeds: (see more in notes)
- Once ground, flaxseed are susceptible to going rancid fairly quickly due to the oils being sensitive to the heat and sunlight. I would usually suggest that you only make small batches anyway. However, if you do have any extra left over then store these in an airtight container in the fridge for up to 4 weeks (unfortunately, it can vary) or in the freezer for a few months.
Nicole
So much helpful info, thank you!
Support @ Alphafoodie
Thank you for your comment, Nicole!
Leanna
Thank you for sharing this wonderful information! So many important tips only experience knows! Hugs, Leanna
Support @ Alphafoodie
Thank you for your comment, Leanna 🙂
James
Does 1 cup seed=1 cup ground?
Support @ Alphafoodie
Hi James,
1 cup of flaxseed yields 1½ cups of flaxseed meal.
Mike
Howdy!
I just baked some bread that called for 2/3 cup of flaxseed meal. I have whole flaxseed, so I had to grind those down to a meal. I measured 2/3 cup of whole flaxseed and ground them up and then just dumped the result into my baking mix. The resulting bread (it is a low carb recipe, no grain flour) didn’t taste or even have the appearance that I was expecting. Should I have ground the whole flaxseed into a meal and then remeasured the meal into a 2/3 cup amount? I’m getting the feeling that I put too much flaxseed into the recipe.
Thanks for any help you can provide!
Support @ Alphafoodie
Hi Mike,
Yes, it seems you added too much flaxseed meal. If a recipe calls for flaxseed meal (or ground flaxseed), it would be better to grind the flaxseeds and measure it before you add it to the recipe. I hope this helps 🙂
Hobiel
I tried grinding in a veggie grinder and it did nothing to grind the seeds. Even with afull cup of seeds I got maybe half a dozen .
Support @ Alphafoodie
Hi Hobiel,
You need to use a coffee grinder or a spice/seed grinder. Alternatively, you can try it with a blender or with a pestle and mortar. I hope you give it a try.
Gigi
I can I take it with water or just a spoon of flax seed powder
Support @ Alphafoodie
Hi Gigi,
You could eat it just like this or with a bit of water but you can also add it to other foods (soups, baked good, etc).
Theotosca
Helpful information!
Support @ Alphafoodie
Thank you for your comment, Theotosca.
Ogochukwu Okechukwu
Do you need to roast the flaxseed before blending it?
Support @ Alphafoodie
Hi there,
No, you don’t have to roast the seeds.
Collette
I bought a mini manual coffee grinder (uses a ceramic burr), but I can’t get the seeds to grind. Either they come out whole if the setting is too big, or they just don’t get pushed down through the grinder part.
Any advice?
Support @ Alphafoodie
Hi Collette,
You will have to use the finer setting and try not to add too many seeds at a time. If it still doesn’t work, you may have to stop and give the seeds a stir to make sure they rotate and that the meal doesn’t get stuck underneath the blades. Grinders can vary so much, some work better than others. I hope you manage. 🙂
Obiageli
Do I need to wash before grinding them?
Support @ Alphafoodie
Hello.
No, there’s no need to wash them before grinding. If they are wet, it’s very hard to get them dry and they need to be dry in order to grind into powder.
LG7520
I have a mini chop and tried grinding flaxseed it did not work so well
Support @ Alphafoodie
Hi,
Is it manual or electric? Maybe you need to add a bit more flaxseed to help the blades and blend/chop for a bit longer to achieve the texture you like.
kiki
Do I need to roast the seed before grinding them? or just grind them raw?
Support @ Alphafoodie
Hi Kiki,
There is no need to roast the flaxseeds.