FREE 5-Ingredient Recipe EBook

• Why You’ll Love My Flax Egg Recipe
• How To Make A Flax Egg
• The Perfect Ratio
• Storage Instructions
• Best And Worst Uses
• Flax Egg Recipe Recipe card
• Recipe Reviews

One of the most common questions I get asked is “what can I use as an egg substitute in my baking recipes ?” While I personally don’t have an egg allergy, I’m all for providing people with options — like my flax egg recipe ! Eggs are naturally vegetarian, but they aren’t vegan, and some people avoid them for other reasons. Or maybe you just ran out? That’s why I’m going to show you how to make a flax egg and the best uses for it. I’ve got the best ratio for your recipes!

Why You’ll Love My Flax Egg Recipe

• Egg replacement – Let’s be real. The primary reason you’d make this is because you either can’t have eggs or don’t have any. It’s an easy solution and works in many situations!
• Neutral taste – Flax eggs don’t taste like much of anything, except maybe a mild nutty flavor. I find it pleasant and it compliments most baked goods nicely.
• Creates a moist and chewy texture – While this alternative won’t provide leavening like real eggs do, it does help with structure, moisture, and chewiness factor.
• Quick and easy – My flax egg recipe takes all of 2 ingredients and 2 minutes prep time! The mixture does need to sit for at least 15 minutes, but I usually just prep the other ingredients I’ll be using with it while I wait — or make them ahead.
• Good for you – Flaxseeds are packed with omega-3 fatty acids and fiber. Plus, they are gluten-free.
• Flexible – Once you know the flax egg ratio to use, you can easily scale it up or down. But I’ve found that some uses are better than others, so I’ll cover those for you below.

How To Make A Flax Egg

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

This substitute is typically made using regular ground flaxseed meal, but I highly recommend using golden flaxseed meal . It has a more mild, neutral flavor. This is my top tip for best results!

If you only have whole flaxseeds (regular or golden), you can make ground flax seeds out of them. Simply grind into a meal consistency in a coffee grinder, spice grinder, or food processor. I don’t recommend using them whole to make flax eggs, though.

1. Mix the flaxseed meal and water. Simply whisk them together in a small bowl, or a larger one if you’re making more at a time. My second picture below shows how it looks initially — very thin.
2. Let it thicken. Refrigerate the mixture to let it thicken before you use it in recipes. My 3rd picture below shows how it looks afterward — like a thick, viscous gel. You can use my flax egg recipe after 15 minutes, but I find it works even better after 1 hour.

The Perfect Ratio

I use 1 part flaxseed meal and 3 parts water to make my flax egg substitute:

1 tablespoon of flaxseed meal + 3 tablespoons of water = 1 large egg

If you need to replace more than one egg, just multiply the amounts above by the number you need. However, in my experience flax eggs work best as an egg substitute in recipes that call for only 1 or 2 eggs.

You can also make chia eggs by using the same ratio of ground chia seeds and water!

Storage Instructions

• Store: You can totally make this flax egg recipe ahead. Just keep it in an airtight container in the refrigerator for 1-2 days.
• Freeze: You can also freeze these for up to 3-4 months. I keep my batches in a silicone ice cube tray in the freezer, so that I can pop them out as needed.

Best And Worst Uses

Now that you know how to make flax eggs (and how easy they are), you probably want to know where you can use them! Here are my tips on when they work well and when they don’t:

Use Flax Eggs For:

A flax egg will work well in any recipe that uses eggs as a binder, but not in a huge amount and not as the primary ingredient:

• Muffins, quick breads, and cakes – These are one of my best uses for a flax egg! I don’t notice a big difference compared to using regular eggs. (Try my healthy options without refined sugar, like zucchini muffins , keto blueberry muffins , almond flour banana bread , or almond flour cake !) However, they will be a bit more dense than those made with eggs, because they don’t have leavening properties of eggs.
• Brownies – Brownies (including my coconut flour brownies ) made with this egg alternative will be more dense and fudgy. I think this is a great thing — fudgy brownies are the best!
• Most types of cookies – With the exception of specialty cookie types, like meringues or macarons, they work great for most cookie recipes. Try them in my healthy oatmeal cookies .
• Pancakes – Yes, my flax egg recipe can work with pancakes (including my popular keto pancakes ). Just keep in mind they will be more fragile and harder to flip.
• Waffles – Making waffles with this substitute will turn out less airy compared to using eggs, but still delicious. I’ve even used it for my chaffles !
• Snacks & Bars – Energy bites, bars, and granola ! This vegan egg substitute makes the perfect binding agent for these.
• Crackers – You can use them as a binder in most cracker recipes, or make my flax seed crackers that don’t call for any eggs to begin with.

Don’t Use Them For:

Although they work in a lot of recipes, you can’t use flax eggs for everything. Here’s are ways that have not worked for me:

• Whipped egg recipes – You can’t use them for recipes that require whipped egg whites to create lift and structure, such as angel food cake , soufflé, meringues, macarons, or cloud bread . You’re better off using aquafaba if you need a sub for those.
• Flourless recipes – Flour helps provide structure and binding with the eggs. So, recipes such as flourless chocolate cookies , flourless chocolate cake, or protein bread won’t work with this substitute.
• Light and airy desserts – Since flaxseeds don’t have the leavening properties of eggs, they are not a good fit for desserts that need a light and airy texture, such as delicate pastries.
• Custards, puddings, and ice cream – Avoid using them for these because the result will be grainy and not creamy.
• Egg-based sauces – Flax eggs won’t emulsify, so they won’t work for making my homemade hollandaise sauce or mayonnaise .
• Recipes where egg is the primary ingredient – Flax eggs work best for binding, but they won’t be a star on their own. This one might be obvious, but using this substitute to make scrambled eggs, omelettes , or frittatas will not produce the result you are looking for!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Golden flaxseed meal (or regular flax seed meal) ▢
• 3 tbsp Water ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a small bowl, whisk together the flax seed meal and water.
2. Refrigerate for 15 minutes before using in recipes.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 flax egg (entire recipe)

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Flax Egg Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Flax Egg Recipe

Learn how to make a flax egg recipe with the perfect ratio and an easy trick for best results. Use it in all kinds of egg-free recipes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/how-to-make-a-flax-egg/

Ingredients

• 1 tbsp Golden flaxseed meal (or regular flax seed meal)
• 3 tbsp Water

Instructions

1. In a small bowl, whisk together the flax seed meal and water.
2. Refrigerate for 15 minutes before using in recipes.

Maya’s Recipe Notes

Serving size: 1 flax egg (entire recipe)

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)