01
Sunflower Seeds
10.01 tbsp : 1 tbsp
Mild and crunchy; similar size, toast lightly for salads, bowls, and baked goods
10.0
vegan hemp seeds
substitute.
5 vegan substitutes for hemp seeds — top pick Sunflower Seeds at 100% function match.
all substitutes on this page are vegan
top substitutes
02
Pumpkin Seeds
10.01 tbsp : 1 tbsp
Larger green seeds; toast for crunch on salads and bowls, earthier flavor than hemp
10.0
03
Sesame Seeds
5.01 tbsp : 1 tbsp
Tiny and nutty; toast before sprinkling, adds crunch to salads and stir-fries
5.0
show 2 more substitutes
04
Quinoa
3.31 cup : 1/2 cup
No cooking needed, sprinkle on bowls for protein
3.3
05
Chia Seeds
2.51 tbsp : 1 tbsp
Crunchy and earthy; sprinkle on yogurt or salads, high omega-3 but no thickening gel
2.5
pitfalls to avoid
watch out
Quinoa: Cooked quinoa is soft and fluffy, not crunchy
watch out
Quinoa: Cook quinoa first — cannot sprinkle raw
watch out
Chia Seeds: Won't form a gel like chia seeds in liquid
watch out
Chia Seeds: Crunchy and firm; completely different mouthfeel