Swich | Blog - Top 5 plant-based Omega-3 foods + delicious recipes

Top 5 plant-based Omega-3 foods + delicious recipes

You’ve probably heard that it’s important to get enough Omega-3s in your diet. That’s true—Omega-3s are polyunsaturated fats that are considered essential to our health. Unfortunately, they do not occur in our bodies naturally, so we need to get them from the food we eat or by supplementing. That begs the question: can you get Omega-3s from plants? You can and in this post, we’re sharing the top 5 plant-based sources of Omega-3.

But first, it’s important that we remind you that Swich is an online cooking community and can’t provide nutritional advice. If you’d like to learn more about Omega-3s, as well as Omega 6s, and other dietary fats, check out “The Eat Better Strategy Guide” from Wellness Garage (PDF). 

Now, on to our list of high ALA Omega-3 plants + delicious Swich recipes you can make to add a little more Omega-3 to your diet. 


Alpha-linolenic acid ALA Omega-3 fatty acids is most commonly found in plant oils. The two other common forms of Omega-3s are DHA and EPA, which are common in fish and seafood. 

Top 5 Omega-3 Plants

Here are some of the best plant-based sources of Omega-3 fatty acids: 

1. Chia seeds 

Swich Chia Breakfast Pudding

Chia seeds are loaded with a ton of health benefits, including Omega-3s. They also provide a healthy dose of fiber and protein. 

How much they contain: One ounce (28 grams) of chia seeds provides 5,000 mg of ALA Omega-3 fatty acids, or 312–454% of the recommended daily intake.

How to eat them: You can boost your chia seed intake by making a chia pudding, sprinkling them on top of salads, or tossing them in your smoothie. 

Did you know? Ground chia seeds can also be used as a vegan substitute for eggs. Combine 1 tablespoon (7 grams) with 3 tablespoons of water to replace 1 egg in recipes. Talk about a game changer!

Make this Swich Chia Seed Recipe: Chia Pudding with Fresh Berries & Bananas

2. Brussels Sprouts

Swich Brussels Sprouts with Miso Sesame Sauce recipe

These lil green beauties are not only an excellent source of Omega-3 fatty acids, they also pack a powerful punch with their high Vitamin K, Vitamin C, and fiber content. 

How much they contain: A half-cup (44 grams) of raw Brussels sprouts contains about 44 mg of ALA.

How to eat them: Brussels sprouts can be roasted, steamed, blanched, or stir-fried in a variety of ways. 

Did you know? Cooked Brussels sprouts contain three times as much Omega-3s as raw, providing 135 mg of Omega-3 fatty acids in each half-cup (78-gram) serving.

Make this Swich Brussels Sprout Recipe: Brussels Sprouts with Miso Sesame Sauce

3. Hemp seeds  

Swich Low Carb Crispbreads Recipe

These gems pack a ton of goodness. Not only do they contain a good amount of Omega-3s, but they also have protein, magnesium, iron, and zinc. 

How much they contain: Three tablespoons (30 grams) of hemp seeds contain approximately 2,600 mg of ALA or 162–236% of the daily recommended intake. Wow!

How to eat them: Homemade granola bars perhaps, or toss some in a smoothie, on top of a salad, or snack on them plain!

Did you know? Hemp seed oil, which is made by pressing hemp seeds, can also be consumed to provide a concentrated dose of Omega-3 fatty acids! 

Make this Swich Hemp Seed Recipe: Low Carb Crispbread | Gluten-Free, Nut-Free, Keto-Friendly

4. Walnuts

Swich Toasted Walnut Chocolate Cookies Recipe

Look at this Omega-3 fatty acids winner! You might be surprised that walnuts are in fact loaded with a wealth of healthy fats, in addition to ALA Omega-3 fatty acids. Sign us up!

How much they contain: One serving of walnuts can fulfill an entire day’s requirements of Omega-3 fatty acids, with a single ounce (28 grams) providing 2,570 mg

How to eat them: Baking, salads, snacks, and more—there are a variety of ways that you can incorporate these into your diet.

Did you know? Walnuts are one of the world's oldest known tree foods and date back to 10,000 B.C.

Make this Swich Walnut Recipe: Toasted Walnut Chocolate Cookies

5. Flaxseed

Swich Mushroom Seed Loaf Recipe

Flaxseed is a nutritional powerhouse, providing a good amount of fiber, protein, and magnesium in each serving, as well as ALA Omega-3s. 

How much they contain: One tablespoon (10 grams) of whole flaxseed contains 2,350 mg of ALA omega-3 fatty acids, surpassing the daily recommended amount.

How to eat them: With their nutty flavor, you can sprinkle flaxseed like confetti on your soups, salad or snacks, or baking. 

Did you know? You get the most ALA omega-3 from ingesting flaxseed oil and you get more from ingesting the ground seed than from the whole seed. 

Switch Flaxseed Recipe: Mushroom-Seed Loaf | Keto, Low-Carb & Vegan-Friendly

Looking for more posts to help further build upon your cooking practice? Be sure to check these out: 

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Tags: Health Benefits Of Plants Recipes Plant Based Nutrition
Leave a Comment

K R. ( 2yr ) – Great information. I like adding walnuts, chia and flax seeds to different recipes.

Swich C. ( 2yr ) – Those are great in recipes – tasty and healthy!

Bettyjane S. ( 2yr ) – Sorry but where do I get the recipes from

Swich C. ( 2yr ) – All recipes can be viewed at: https://thebigswich.com/recipes :) enjoy!

K R. ( 2yr ) – In this article you can click on the recipe, usually at the end. You can click on your cookbook and add recipes to it also. That helps if you want to come back to it. Under most pictures is a + to add to your cook book. Hope this helps