I was recently trying out a new bread recipe that needed psyllium husk powder. I had never heard of psyllium husk powder and I definitely didn’t have it in my pantry.
I took to the internet to find out all about this exciting new ingredient.
Of course, I also needed to find a psyllium husk powder substitute for bread so I could keep baking. Luckily, there are quite a few!
The best overall substitute for psyllium husk powder is ground flaxseeds. Flaxseeds are high in fiber and thicken sauces and baked goods just like psyllium husk powder. Chia seeds and xanthan gum are also good substitutes for psyllium husk powder. Oat fiber is a good psyllium husk replacement to help with digestion.
What is Psyllium Husk Powder?
Psyllium husk powder is made by grinding the outer coating of psyllium seeds. The powder has a very high fiber content.
This makes psyllium husk powder great for using in certain baking applications and it can also be taken as a fiber supplement.
Wondering where to buy psyllium husk powder? You can often find it in health food stores on the shelf with other fiber supplements.
Psyllium husk powder is often sold as a capsule or as a loose powder.
Uses for Psyllium Husk Powder
Psyllium husk powder is often used in baking and cooking as a thickener. A little bit of psyllium husk powder can bind together a bread loaf or thicken a sauce.
It is very popular in gluten free baking and keto baking. It is completely gluten free and the carbs in psyllium husk powder are not absorbed by the body.
Psyllium husk powder is also used as a natural laxative.
The high fiber content will help with constipation. Since it is completely natural, many people turn to psyllium husk powder rather than medication.
Is Psyllium Husk Powder Healthy?
Psyllium husk powder is healthy. It is high in soluble and insoluble dietary fiber.
It can help improve cholesterol and control blood sugar. It can greatly help improve digestion.
Eating too much psyllium husk powder can cause belly aches or stomach cramps. Be sure to use it in moderation!
Here is a quick look at the nutritional content of one teaspoon of psyllium husk powder.
| Calories | 15 |
| Fat | 0 grams |
| Carbohydrates | 4 grams |
| Protein | 0 grams |
| Fiber | 1.5 grams |
Psyllium Husk Powder Substitutes
Psyllium husk is often used to thicken sauces and gravies. A little bit of psyllium will thicken a liquid quite quickly.
If you don’t have psyllium husk and need a substitute, each of these will work great to make perfect sauce and gravy.
1)Rice Flour
Rice flour is made by grinding white rice into a fine powder.
The powder is very high in starch and can act as a thickener in sauces and gravies. It is a great psyllium substitute for cooking.
Use double the amount of rice flour to replace psyllium husk powder.
Rice flour isn’t quite as strong so you will need more. One tablespoon of rice flour has 36 calories but only .2 grams of fiber.
2)Cornstarch
Use cornstarch to replace psyllium husk powder in any sauce, custard or pie recipe. It is a very convenient and easy to use substitute.
You probably already have some in your fridge right now!
Cornstarch helps thicken liquids. To substitute psyllium husk powder for cornstarch, use two times the amount of cornstarch to replace psyllium husk powder.
One teaspoon of psyllium husk powder can be replaced with two teaspoons of sifted cornstarch.
Cornstarch is gluten free but it is not keto. It has about 30 calories per tablespoon, zero fats and only .1 gram of fiber.
It should be mainly used as a cooking substitute for psyllium husk powder, not a nutritional substitute.
3)Xanthan Gum
As a psyllium husk substitute, xanthan gum is one of the best.
It is a fine powder that is used to thicken sauces, keep baked goods tender and prevent bread from being too crumbly.
It essentially acts just like psyllium husk powder when baked.
Xanthan gum has about 30 calories per tablespoon and 7 grams of fiber. It is also high in sodium with about 250 mg per tablespoon.
Replace psyllium husk powder with ½ the amount of xanthan gum. If your recipe asks for 1 teaspoon of psyllium husk powder, use ½ teaspoon xanthan gum.
It is quite strong but a great psyllium husk substitute in bread.
4)Egg
Egg is classically used in baking as a binder and to keep breads, muffins and brownies tender and soft.
Many people use a psyllium husk powder egg substitute in order to make a recipe vegan.
However, you can go the other way, using egg to replace psyllium husk powder instead.
Use one egg to replace 1 teaspoon of psyllium husk powder. Decrease the liquid in your recip by one tablespoon as well. This will make up for the additional liquid of the egg.
Eggs do not have any fiber but they are rich in protein and healthy fats. One egg has about 78 calories so using this psyllium husk replacement will increase the calories in your foods.
5)Chia Seeds
Chia seeds are a soluble fiber that are also very high in omega 3 fatty acids.
They have also been shown to help lower blood pressure and prevent cardiovascular disease.
Chia seeds do have more calories than psyllium husk powder with about 59 calories per tablespoon.
Chia seeds thicken liquids by absorbing water and becoming quite gummy. Grind chia seeds into a powder to use in place of psyllium husk powder.
Use a psyllium husk powder substitute ratio of 1:1in any baking recipe.
6)Arrowroot
Arrowroot powder is a fantastic substitute for psyllium husk powder. It is a fine powder that is a natural thickener and binder.
The same quantity of arrowroot powder can replace psyllium husk powder in any baking or cooking recipe.
Arrowroot powder is essentially flavorless so it will not alter the taste of your foods. It is gluten free, keto friendly and also nut free.
Arrowroot powder does have about 65 calories per tablespoon so keep in mind that it is a higher calorie substitute for psyllium husk powder.
7)Tapioca Powder
Tapioca powder is made from the dried root of the cassava plant. It has a subtle nutty flavor that can go well in baked goods.
Tapioca powder is not keto but it is gluten free. It is also very high in calcium and B vitamins but does not have the high fiber of psyllium husk.
Tapioca powder does have about 34 calories per tablespoon which is slightly higher than psyllium husk powder.
8)Flaxseeds
Flaxseeds are a fantastic substitute for psyllium husk powder. They are also keto friendly, gluten free and vegan.
When looking at flaxseed vs psyllium husk for baking, you will find they are not much different!
The nutritional value of flaxseed is also amazing, just like that of psyllium husk. Flaxseeds are high in beneficial fats, B vitamins and fiber.
Replace psyllium husk powder with the same quantity of flaxseeds. This will give your foods a nutritional boost.
It will also work as a thickener and binder for your baked goods and sauces.
9)Almond Flour
Almond Flour is a very popular keto and gluten free substitute for psyllium husk powder.
It is very low in carbs but high in protein, fiber and healthy fats. It is a great, nutritional substitute for psyllium husk.
Use the same quantity of almond flour to replace psyllium husk powder in sauces, brownies and even in muffins.
It is not a good substitute in breads as it is not a natural binder. Almond flour can make bread crumbly due to the high concentration of oils and proteins.
Make your own almond flour by grinding almonds in a food processor until fluffy. This is a very easy to find substitute for psyllium husk powder.
10)Coconut Flour
Coconut flour is another great keto approved, gluten free substitute for psyllium husk powder. It is high in healthy fats, protein and fiber.
One tablespoon of coconut flour has just 25 calories, 1 gram of protein and 3 grams of fiber.
Substitute psyllium husk powder with the same quantity of coconut flour. Whisk it into sauces as a thickener or stir it into your favorite keto muffin recipe.
It is not a good substitute for bread baking as it will make your breads dense and too chewy.
11)Guar Gum
You may see guar gum on the nutritional labels of many different foods.
It is a very common thickener and binder that is used quite often in commercial food production. You can easily use guar gum to replace psyllium husk powder.
Guar gum comes from legumes. The beans are dried and ground into a very fine white powder which can then be used as a thickener and stabilizer.
Guar gum helps keep baked goods tender and moist, just like psyllium husk powder.
Replace psyllium husk powder with half the quantity of guar gum. Half a teaspoon of guar gum will work in place of a full teaspoon of psyllium husk powder.
Guar gum does have more calories than psyllium husk with about 58 calories per tablespoon. It is very high in fiber, though with 13.5 grams per tablespoon.
12)Oat Fiber
Oat fiber is a fantastic substitute for psyllium husk powder if you are looking for a high fiber food.
Oat fiber is made by grinding rolled oats into a fine dust. It can be used in the same quantity to replace psyllium husk powder as a supplement.
The high quantity of fiber in oat fiber is great for helping with constipation. It will help keep your gut healthy.
Oat fiber also has a very mild flavor so the taste will not be overpowering or harsh.
Keto Peanut Butter Cookies with Psyllium Husk Powder
Keto Peanut Butter Cookies with Psyllium Husk Powder
These delicious cookies are perfect for anyone on a keto diet or gluten free diet. The addition of psyllium husk powder makes them the perfect chewy texture. Give them a try using psyllium husk powder or one of the baking substitutes listed above.
Ingredients
- 1 cup peanut butter
- ¾ cup granular erythritol
- ½ tsp cinnamon
- 1 Tbsp psyllium husk powder
- 1 ½ tsp vanilla extract
- 1 egg
Instructions
- Preheat your oven to 350 degrees F and line a baking sheet tray with parchment paper.
- Add all of the ingredients together in a large bowl, mixing well to form a smooth dough.
- Scoop the dough into 8 even balls and place them on the prepared sheet tray.
- Press each cookie with a fork, flattening it slightly.
- Bake the cookies for 14 minutes or until the edges start to turn golden brown.
- Let the cookies cool completely before moving them off the tray. Enjoy!
Nutrition Information:
Yield: 8 Serving Size: 1Amount Per Serving:Calories: 213Total Fat: 17gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 23mgSodium: 175mgCarbohydrates: 11gFiber: 3gSugar: 2gProtein: 8g
Final Considerations
Psyllium husk powder is a very useful and interesting ingredient. It is great to have a gluten free, keto friendly thickener on hand!
But, if you can’t find this unique powder in a store near you, any of these psyllium husk substitutes will work well.
We are a team of passionate moms and homemakers. Among us are certified nutritionists, chefs, certified food handlers, accountants, financial gurus, and other professionals. Our joint goal is to educate homemakers. Check out the about us page for more information about our team’s credentials.