Are you looking for a way to add more nutrition and omega-3 power to your diet? Look no further than flax seed meal, a versatile ingredient that can be used in a variety of dishes. With its nutty flavor and impressive nutritional profile, flax seed meal is a great addition to many recipes. From sweet treats like banana bread and muffins to savory options like energy bars and veggie burgers, there are countless ways to use this superfood.
In the following article, we’ll explore 18 nutritious flax seed meal recipes that will help you make healthy living a breeze. Whether you’re looking for a quick breakfast option or a satisfying snack, these recipes have got you covered. So grab your flax seed meal and get cooking!
Flax Seed Meal Banana Bread
This recipe combines the natural sweetness of ripe bananas with the nutty flavor of flax seed meal, resulting in a deliciously moist and nutritious banana bread. Perfect for breakfast or a snack, this loaf is packed with omega-3 rich flax seeds and whole wheat flour.
Ingredients:
– 3 large ripe bananas, mashed
– 1 cup whole wheat flour
– 1/2 cup rolled oats
– 1/4 cup flax seed meal
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 cup honey or maple syrup
– 1 large egg
– 1/2 cup plain Greek yogurt
Instructions:
1. Preheat oven to 350°F (180°C). Grease a 9×5-inch loaf pan.
2. In a medium bowl, whisk together flour, oats, flax seed meal, baking powder, and salt.
3. In a large bowl, combine mashed bananas, honey or maple syrup, egg, and Greek yogurt. Stir until smooth.
4. Add dry ingredients to wet ingredients and mix until just combined.
5. Pour batter into prepared loaf pan and bake for 45-50 minutes, or until a toothpick inserted in the center comes out clean.
Cooking Time: 45-50 minutes
Flax Seed Meal Pancakes
Start your day with a nutritious and delicious breakfast by trying these flax seed meal pancakes! Made with ground flax seeds, whole wheat flour, and minimal sugar, these pancakes are a great way to get your daily dose of omega-3 fatty acids.
Ingredients:
– 1 cup rolled oats
– 1/2 cup whole wheat flour
– 2 tablespoons ground flaxseed meal
– 1/4 cup honey or maple syrup (optional)
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1 large egg
– 1/2 cup milk or water
Instructions:
1. In a bowl, mix together oats, flour, flaxseed meal, and baking powder.
2. Add honey or maple syrup (if using), egg, and milk or water. Mix until smooth batter forms.
3. Heat a non-stick pan over medium heat. Drop 1/4 cup of batter onto the pan.
4. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry. Flip and cook for another minute.
5. Serve warm with your favorite toppings, such as fresh fruit or yogurt.
Cooking Time: 10-12 minutes (depending on number of pancakes)
Flax Seed Meal Muffins with Blueberries
These moist and flavorful muffins are packed with the nutritional benefits of flax seed meal and the sweetness of fresh blueberries. Perfect for a quick breakfast or snack on-the-go.
Ingredients:
– 1 1/2 cups all-purpose flour
– 1/2 cup flax seed meal
– 1/4 cup rolled oats
– 1/2 cup sugar
– 1/2 cup unsalted butter, melted
– 2 large eggs
– 1 teaspoon vanilla extract
– 1 cup fresh blueberries
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together flour, flax seed meal, oats, sugar, and salt.
3. In a separate bowl, combine melted butter, eggs, and vanilla extract. Stir until smooth.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
5. Gently fold in blueberries.
6. Divide batter evenly among muffin cups.
7. Bake for 20-25 minutes or until a toothpick inserted into the center of a muffin comes out clean.
Cooking Time: 20-25 minutes
Flax Seed Meal Energy Bars
Get a boost of nutrition with these no-bake energy bars packed with the nutritional benefits of flax seed meal.
Ingredients:
– 2 cups rolled oats
– 1 cup puffed rice cereal
– 1/2 cup honey
– 1/4 cup almond butter
– 2 tablespoons flax seed meal
– 1/4 teaspoon salt
– 1/4 teaspoon vanilla extract
– Pinch of cinnamon
Instructions:
1. In a large bowl, combine oats and puffed rice cereal.
2. In a small saucepan, heat honey over low heat until smooth.
3. Add almond butter, flax seed meal, salt, vanilla extract, and cinnamon to the honey mixture. Stir until well combined.
4. Pour the wet ingredients into the dry ingredients and stir until a dough forms.
5. Press the dough into a lined or greased 8×8 inch baking dish.
6. Refrigerate for at least 30 minutes or until firm.
Cooking Time: None (no-bake)
Yield: 12-16 energy bars
Flax Seed Meal Smoothie Bowl
Start your day off right with this protein-packed smoothie bowl made with flax seed meal, a rich source of omega-3 fatty acids and fiber. This recipe is quick, easy, and deliciously healthy.
Ingredients:
– 1/2 cup frozen berries (such as blueberries or strawberries)
– 1/4 cup plain Greek yogurt
– 2 tablespoons flax seed meal
– 1 tablespoon honey
– 1/2 cup unsweetened almond milk
– Ice cubes (as needed)
– Toppings: sliced banana, shredded coconut, and chopped nuts (optional)
Instructions:
1. In a blender, combine frozen berries, Greek yogurt, flax seed meal, and honey.
2. Blend on high speed until smooth and creamy.
3. Add unsweetened almond milk and blend until well combined.
4. Pour into a bowl and add ice cubes if desired.
5. Top with your favorite toppings (such as sliced banana, shredded coconut, and chopped nuts).
Cooking Time: 5 minutes
Flax Seed Meal Oatmeal Cookies
These chewy cookies are packed with nutritious flax seed meal and wholesome oatmeal, perfect for a quick breakfast or snack on-the-go. With only a few ingredients, you can whip up a batch in no time.
Ingredients:
– 1 cup rolled oats
– 1/2 cup brown sugar
– 1/4 cup honey
– 1/2 cup flax seed meal
– 1/2 teaspoon baking soda
– 1/2 teaspoon salt
– 1 large egg
– 1 tablespoon vanilla extract
– Optional: chopped nuts or dried fruit
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together oats, brown sugar, and flax seed meal.
3. In a separate bowl, mix honey, egg, and vanilla extract.
4. Combine wet and dry ingredients; stir until well combined.
5. Drop rounded tablespoonfuls onto the prepared baking sheet, about 2 inches apart.
6. Bake for 12-15 minutes or until lightly golden.
7. Remove from oven and let cool on the baking sheet for 5 minutes before transferring to a wire rack.
Cooking Time: 12-15 minutes
Flax Seed Meal Crackers
A nutritious and crunchy snack made with wholesome ingredients, these flax seed meal crackers are perfect for a quick pick-me-up or as a healthy accompaniment to your favorite dips.
Ingredients:
– 1 cup whole wheat flour
– 1/2 cup flax seed meal
– 1/4 cup water
– 1 tablespoon olive oil
– Salt, to taste
Instructions:
1. Preheat oven to 350°F (180°C). Line a baking sheet with parchment paper.
2. In a bowl, whisk together flour and flax seed meal.
3. Gradually add water and mix until a dough forms. Add olive oil and salt; knead until combined.
4. Roll out the dough to about 1/8 inch thickness.
5. Cut into desired shapes using a cookie cutter or a knife.
6. Place on prepared baking sheet and bake for 20-25 minutes, or until lightly golden.
7. Allow crackers to cool completely before serving.
Cooking Time: 20-25 minutes
Flax Seed Meal Pizza Crust
Looking for a healthier pizza crust option? This recipe uses flax seed meal to create a crispy and nutritious base for your favorite toppings. With its nutty flavor and high fiber content, this crust is not only delicious but also good for you.
Ingredients:
– 1 cup flax seed meal
– 1/2 cup warm water
– 1 tablespoon olive oil
– 1 teaspoon salt
– 1/4 teaspoon sugar
Instructions:
1. In a large bowl, mix together the flax seed meal and warm water until a sticky dough forms.
2. Add the olive oil, salt, and sugar to the dough and mix well.
3. Knead the dough for 5-7 minutes until it becomes smooth and elastic.
4. Divide the dough into two equal portions and shape each portion into a ball.
5. Roll out each ball into a thin circle, about 1/8 inch thick.
6. Place the crust on a baking sheet or pizza stone and bake at 425°F (220°C) for 12-15 minutes.
Cooking Time: 12-15 minutes
Flax Seed Meal Waffles
Start your day with a nutritious twist on classic waffles using flax seed meal, a rich source of omega-3 fatty acids and fiber. These delicious waffles are perfect for breakfast or brunch.
Ingredients:
– 1 cup all-purpose flour
– 2 tablespoons ground flaxseed meal
– 2 teaspoons baking powder
– 1 teaspoon salt
– 1/4 cup granulated sugar
– 1 large egg
– 1 cup milk
– Melted butter or oil for greasing the waffle iron
Instructions:
1. Preheat your waffle iron according to manufacturer’s instructions.
2. In a medium bowl, whisk together flour, flaxseed meal, baking powder, salt, and sugar.
3. In a large bowl, whisk together egg and milk until well combined.
4. Add the dry ingredients to the wet ingredients and stir until smooth.
5. Grease the waffle iron with melted butter or oil.
6. Pour about 1/4 cup of batter onto the center of the iron and spread evenly.
7. Cook for 3-5 minutes, or until the edges are crispy and the center is cooked through.
Cooking Time: 15-20 minutes (depending on waffle iron)
Flax Seed Meal Granola
Elevate your breakfast or snack game with this nutritious granola recipe, featuring the nutty flavor of flax seed meal. Perfect for a quick energy boost or as a crunchy topping for yogurt or oatmeal.
Ingredients:
– 2 cups rolled oats
– 1 cup flax seed meal
– 1/2 cup honey
– 2 tablespoons maple syrup
– 1/4 cup chopped nuts (almonds or walnuts)
– 1/4 teaspoon salt
– 1/4 teaspoon vanilla extract
Instructions:
1. Preheat oven to 325°F (165°C). Line a large baking sheet with parchment paper.
2. In a medium bowl, mix together oats, flax seed meal, and nuts.
3. In a separate bowl, whisk together honey, maple syrup, salt, and vanilla extract.
4. Pour the wet ingredients over the dry mixture and stir until well combined.
5. Spread the mixture onto the prepared baking sheet and bake for 25-30 minutes, stirring every 10 minutes, until lightly toasted.
Cooking Time: 25-30 minutes
Flax Seed Meal Brownies
These rich and fudgy brownies are packed with the nutritional benefits of flax seed meal, making them an excellent choice for those looking to incorporate more omega-3s into their diet. The addition of dark chocolate chips provides an intense cocoa flavor and a boost of antioxidants.
Ingredients:
– 1 cup (120g) unsalted butter, at room temperature
– 1/2 cup (60g) sugar
– 1/4 cup (30g) flax seed meal
– 1/2 cup (60g) dark chocolate chips
– 2 large eggs
– 1 teaspoon vanilla extract
– 1/4 cup (30g) all-purpose flour
Instructions:
1. Preheat oven to 350°F (180°C). Grease an 8-inch square baking pan.
2. In a medium bowl, whisk together sugar, flax seed meal, and flour.
3. Add melted butter, eggs, and vanilla extract; stir until smooth.
4. Fold in dark chocolate chips.
5. Pour batter into prepared pan and bake for 25-30 minutes or until a toothpick comes out clean.
Cooking Time: 25-30 minutes
Flax Seed Meal Breadsticks
A delicious and nutritious twist on traditional breadsticks, these flax seed meal breadsticks are perfect for snacking or serving alongside your favorite soups and salads.
Ingredients:
– 1 cup warm water
– 2 tablespoons active dry yeast
– 3 cups all-purpose flour
– 1/2 cup ground flaxseed meal
– 1 teaspoon salt
– 1 tablespoon olive oil
Instructions:
1. In a large bowl, combine warm water and yeast. Let sit for 5 minutes until yeast is activated.
2. Add flour, ground flaxseed meal, and salt to the bowl. Mix until a sticky dough forms.
3. Knead the dough on a floured surface for 5-7 minutes until smooth and elastic.
4. Place dough in a greased bowl, cover with plastic wrap, and let rise in a warm place for 1 hour.
5. Preheat oven to 375°F (190°C).
6. Punch down dough and shape into long, thin breadsticks. Place on a baking sheet lined with parchment paper.
7. Drizzle with olive oil and bake for 15-20 minutes until golden brown.
Cooking Time: 20 minutes
Flax Seed Meal Veggie Burgers
These veggie burgers are packed with protein-rich flax seed meal, fiber-rich veggies, and savory spices. Perfect for a quick weeknight dinner or a healthy lunch option.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup cooked brown rice
– 1/4 cup flax seed meal
– 1/4 cup finely chopped onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– Optional: your favorite burger toppings!
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a large bowl, mash the black beans using a fork or a potato masher.
3. Add the cooked rice, flax seed meal, onion, garlic, olive oil, smoked paprika, salt, and pepper to the bowl. Mix well until everything is fully incorporated.
4. Using your hands, shape the mixture into 2-3 patties, depending on desired size.
5. Cook the patties for about 4-5 minutes per side, or until they’re golden brown and crispy.
6. Serve on a bun with your favorite toppings!
Cooking Time: 8-10 minutes
Flax Seed Meal Protein Balls
Boost your energy levels with these no-bake protein balls made with flax seed meal, a rich source of omega-3 fatty acids and fiber. These bite-sized treats are perfect for post-workout snacking or as a healthy pick-me-up throughout the day.
Ingredients:
– 1 cup rolled oats
– 1/2 cup flax seed meal
– 1/4 cup almond butter
– 1/4 cup honey
– 1 scoop vanilla protein powder (or to taste)
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine oats, flax seed meal, and protein powder.
2. In a separate bowl, mix together almond butter and honey until smooth.
3. Add the wet ingredients to the dry ingredients and stir until a dough forms.
4. Use your hands to shape the dough into 6-8 balls, about 1 inch in diameter.
5. Refrigerate for at least 30 minutes to set.
Cooking Time: None, as these are no-bake protein balls!
Flax Seed Meal Chocolate Chip Cookies
These chewy cookies are packed with the nutty flavor and nutritional benefits of flax seed meal, making them a great option for those looking to add some extra fiber and omega-3s to their snack routine.
Ingredients:
– 1 cup flax seed meal
– 1/2 cup unsalted butter, softened
– 1/2 cup white sugar
– 1/4 cup brown sugar
– 2 large eggs
– 1 teaspoon vanilla extract
– 1 1/2 cups all-purpose flour
– 1 teaspoon baking soda
– 1/2 teaspoon salt
– 1 cup semi-sweet chocolate chips
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, whisk together flax seed meal, sugar, and brown sugar.
3. Add softened butter and mix until well combined.
4. Beat in eggs and vanilla extract.
5. In a separate bowl, whisk together flour, baking soda, and salt. Gradually add dry ingredients to wet mixture and stir until just combined.
6. Fold in chocolate chips.
7. Drop rounded tablespoonfuls of dough onto prepared baking sheet.
8. Bake for 10-12 minutes or until lightly golden.
Cooking Time: 10-12 minutes
Flax Seed Meal Zucchini Bread
This moist and flavorful bread is perfect for anyone looking to incorporate more omega-3 rich flax seeds into their diet. The addition of zucchini adds natural moisture and a hint of sweetness.
Ingredients:
– 1 cup all-purpose flour
– 1/2 cup whole wheat flour
– 1/4 cup flax seed meal
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1 tablespoon sugar
– 1/2 cup grated zucchini
– 1/2 cup plain yogurt
– 1 large egg
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 350°F (175°C). Grease a 9×5-inch loaf pan.
2. In a large bowl, whisk together flours, baking powder, and salt.
3. In a separate bowl, combine zucchini, yogurt, egg, and olive oil. Stir until smooth.
4. Add the wet ingredients to the dry ingredients and stir until just combined.
5. Pour batter into prepared loaf pan and bake for 45-50 minutes or until a toothpick comes out clean.
Cooking Time: 45-50 minutes
Flax Seed Meal Apple Muffins
Start your day with a delicious and nutritious treat that combines the natural goodness of flax seed meal with the sweetness of apples. These moist muffins are perfect for breakfast or a snack on-the-go.
Ingredients:
– 1 1/2 cups all-purpose flour
– 1 cup rolled oats
– 1/2 cup flax seed meal
– 1 tsp baking powder
– 1/4 tsp salt
– 1/2 cup granulated sugar
– 1/2 cup unsalted butter, melted
– 1 large egg
– 1 cup diced apples (Granny Smith or your favorite variety)
– 1 tsp vanilla extract
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together flour, oats, flax seed meal, baking powder, and salt.
3. In a large bowl, combine sugar, melted butter, egg, and vanilla extract. Stir until smooth.
4. Add the dry ingredients to the wet mixture and stir until just combined. Do not overmix.
5. Fold in diced apples.
6. Divide batter evenly among muffin cups.
7. Bake for 20-22 minutes or until a toothpick inserted into the center of a muffin comes out clean.
Cooking Time: 20-22 minutes
Flax Seed Meal Quiche Crust
A gluten-free and nutty alternative to traditional quiche crusts, made with ground flax seeds and simple ingredients.
Ingredients:
– 1 1/2 cups ground flaxseed
– 1/4 cup cold water
– 1/4 teaspoon salt
Instructions:
1. In a medium bowl, combine the ground flaxseed and salt.
2. Gradually add in the cold water, stirring with a fork until the mixture forms a crumbly dough.
3. Knead the dough for about 5 minutes until it comes together and becomes pliable.
4. Wrap the dough in plastic wrap and refrigerate for at least 30 minutes to allow it to firm up.
5. Preheat oven to 375°F (190°C).
6. Roll out the chilled dough on a lightly floured surface to a thickness of about 1/8 inch.
7. Place the rolled-out dough into a 9-inch pie dish and trim the edges to fit.
Cooking Time: 15-20 minutes or until the crust is golden brown.
Summary
Get creative with these 18 nutritious flax seed meal recipes for a healthy living. From sweet treats like Flax Seed Meal Banana Bread and Chocolate Chip Cookies to savory dishes like Flax Seed Meal Pizza Crust and Veggie Burgers, there’s something for everyone. Whip up a batch of Flax Seed Meal Pancakes or Muffins with Blueberries for a delicious breakfast, or make some Flax Seed Meal Granola as a healthy snack. With flax seed meal providing omega-3s and fiber, these recipes are not only tasty but also packed with nutrients. Try them out today!
