Omega 3 Recipes That Aren T Fish

This salad is packed with omega-3s so you can get the benefits of the anti-inflammatory fat without forking into fish.

Image Credit: Elena_Danileiko/iStock/GettyImages It’s no secret that omega-3 fatty acids are good for our hearts, our immunity and even our brains, from keeping us sharp to boosting our mood. But what if you don’t like fish or are vegan? Good news: fish isn’t the only source of omega-3s — the healthy fats are found in some plants, too.

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 So what are some other sources of omega-3s that you can find above sea level? Chia seeds, flax seeds, tofu, edamame, beans, walnuts and hemp seeds are all plant-based sources rich in ALA, or alpha-linolenic acid, a plant-based omega-3. Because ALA isn't used as efficiently by the body as EPA and DHA, two other types of omega-3s typically found in fish and seafood, it's good to get a balance of both.

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  Read more: How to Use Chia Seeds for Weight Loss

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 We pulled together five fish-free recipes to help you get more omega-3s in your diet.

1. Walnut and Flaxseed Soy Yogurt
   
Flax seeds are rich in plant-based omega-3s.

Image Credit: Keri Glassman/LIVESTRONG.com This recipe is an omega-3 two-for-one because it includes walnuts and flaxseeds — two ingredients high in omega-3 fatty acids. The earthy and nutty flavor of the nuts and seeds are paired with the creamy yogurt for a perfectly balanced breakfast.

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 Aside from their omega-3 content, walnuts really pull their weight when it comes to health benefits. One May 2019 study published in the Journal of the American Heart Association found that replacing saturated fat with walnuts reduced heart health risks, especially when it came to diastolic blood pressure.

Get the Walnut and Flaxseed Soy Yogurt recipe and nutrition info here.

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2. Chocolate Peanut Butter Smoothie
   
This protein-packed smoothie sneaks in chia seeds for omega-3s and crunch.

Image Credit: Sherrie Castellano/LIVESTRONG.com To some, chocolate and peanut butter are considered a culinary wonder. We put our healthy twist on this one by adding chia seeds to bump up the omega-3 content. Although they’re teeny tiny in size, chia seeds are powerhouses when it comes to fiber, protein and omega-3s. Two tablespoons of chia seeds pack in 8 grams of fiber and 6 grams of protein.

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 This smoothie has the perfect balance of healthy fats, protein and carbohydrates — deeming it ideal for breakfast or any meal of the day. Pro tip: Use a frozen banana to make your smoothie even thicker!

Get the Chocolate Peanut Butter Smoothie recipe and nutrition info here.

3. Vegan Artichoke and Edamame Salad
   
Instead of forking into a shrimp salad, try this omega-3-packed edamame salad.

Image Credit: Jenna Butler/LIVESTRONG.com This recipe is a plant-based take on a creamy shrimp salad. It combines soybeans, pistachios, artichokes and radishes. Edamame provides about 0.3 grams of ALA per half-cup and they’re a great option because you can buy them frozen at the grocery store — just use what you need and keep the rest frozen.

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 Soy-based foods like soybeans can help to lower LDL-cholesterol levels and blood pressure, according to a December 2016 study published in Nutrients. The paper also suggests there is preliminary research linking soy and a reduction in both breast and prostate cancer.

Get the Vegan Artichoke and Edamame Salad recipe and nutrition info here.

4. Tarragon Tofu "Chicken" Salad
   
Soy products, like the tofu in this delicious salad, pack in plant-based omega-3s.

Image Credit: Jackie Newgent/LIVESTRONG.com Swapping out meat for a plant-based protein is all the rage right now. And this salad with tarragon, mayo, red onion, celery and sliced almonds knocks it out of the park. While it’s trendy to eat more plant-based, it turns out it’s good for your health, the planet and animals — a triple win!

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 In fact, sticking to a plant‐based may lower your risk of dying from heart disease by 19 percent, an August 2019 study in JAHA found. This recipe swaps chicken for tofu, which is rich in ALA, a plant-based source of omega-3s.

If you’re vegan, swap the mayo in this recipe with an egg-free alternative. Get the Tarragon Tofu Chicken Salad recipe and nutrition info here.

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 Read more: Tempeh vs. Tofu vs. Seitan: Your Guide to Meat Alternatives

5. Zesty White Bean and Arugula Salad
   
White beans contain gut-boosting fiber as well as anti-inflammatory omega-3s.

Image Credit: Sherrie Castellano/LIVESTRONG.com This simple recipe with white beans, arugula and lemon juice makes the perfect accompaniment to any dish. The white beans are the omega-3 star in this dish but all beans are a natural source of the healthy fat. Pulses such as beans, peas and lentils all have notable health benefits. A June 2014 paper published in Applied Physiology, Nutrition, and Metabolism found that, thanks in part to the phytochemicals, tannins and saponins found in pulses, this group of plant-based foods is linked to heart health as well as a reduced risk of a cancer and overall inflammation. Get the Zesty White Bean and Arugula Salad recipe and nutrition info here.

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  references & resources
  
      Journal of the American Heart Association: "Replacing Saturated Fat With Walnuts or Vegetable Oils Improves Central Blood Pressure and Serum Lipids in Adults at Risk for Cardiovascular Disease: A Randomized Controlled‐Feeding Trial"
    
      USDA Nutrient Database: "Chia Seeds"
    
      Nutrients: "Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature"
    
      Applied Physiology, Nutrition, and Metabolism: "Nutritional and Health Benefits of Pulses"
    
      World Cancer Research Fund Internationl: "Two Thirds of Us Are Not Eating Enough Fish"
    
      California Walnuts: "Health Research on Walnuts"
    
      Journal of the American Heart Association: "Replacing Saturated Fat With Walnuts or Vegetable Oils Improves Central Blood Pressure and Serum Lipids in Adults at Risk for Cardiovascular Disease: A Randomized Controlled‐Feeding Trial"
    
      USDA Nutrient Database: "Chia Seeds"
    
      Nutrients: "Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature"
    
      Applied Physiology, Nutrition, and Metabolism: "Nutritional and Health Benefits of Pulses"
       




  references & resources
  
      Journal of the American Heart Association: "Replacing Saturated Fat With Walnuts or Vegetable Oils Improves Central Blood Pressure and Serum Lipids in Adults at Risk for Cardiovascular Disease: A Randomized Controlled‐Feeding Trial"
    
      USDA Nutrient Database: "Chia Seeds"
    
      Nutrients: "Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature"
    
      Applied Physiology, Nutrition, and Metabolism: "Nutritional and Health Benefits of Pulses"
    
      World Cancer Research Fund Internationl: "Two Thirds of Us Are Not Eating Enough Fish"
    
      California Walnuts: "Health Research on Walnuts"
    
      Journal of the American Heart Association: "Replacing Saturated Fat With Walnuts or Vegetable Oils Improves Central Blood Pressure and Serum Lipids in Adults at Risk for Cardiovascular Disease: A Randomized Controlled‐Feeding Trial"
    
      USDA Nutrient Database: "Chia Seeds"
    
      Nutrients: "Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature"
    
      Applied Physiology, Nutrition, and Metabolism: "Nutritional and Health Benefits of Pulses"
    




This salad is packed with omega-3s so you can get the benefits of the anti-inflammatory fat without forking into fish.

Image Credit: Elena_Danileiko/iStock/GettyImages

Flax seeds are rich in plant-based omega-3s.

Image Credit: Keri Glassman/LIVESTRONG.com

This protein-packed smoothie sneaks in chia seeds for omega-3s and crunch.

Image Credit: Sherrie Castellano/LIVESTRONG.com

Instead of forking into a shrimp salad, try this omega-3-packed edamame salad.

Image Credit: Jenna Butler/LIVESTRONG.com

Soy products, like the tofu in this delicious salad, pack in plant-based omega-3s.

Image Credit: Jackie Newgent/LIVESTRONG.com

White beans contain gut-boosting fiber as well as anti-inflammatory omega-3s.

Image Credit: Sherrie Castellano/LIVESTRONG.com

      Journal of the American Heart Association: "Replacing Saturated Fat With Walnuts or Vegetable Oils Improves Central Blood Pressure and Serum Lipids in Adults at Risk for Cardiovascular Disease: A Randomized Controlled‐Feeding Trial"
    
      USDA Nutrient Database: "Chia Seeds"
    
      Nutrients: "Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature"
    
      Applied Physiology, Nutrition, and Metabolism: "Nutritional and Health Benefits of Pulses"
    
      World Cancer Research Fund Internationl: "Two Thirds of Us Are Not Eating Enough Fish"
    
      California Walnuts: "Health Research on Walnuts"
    
      Journal of the American Heart Association: "Replacing Saturated Fat With Walnuts or Vegetable Oils Improves Central Blood Pressure and Serum Lipids in Adults at Risk for Cardiovascular Disease: A Randomized Controlled‐Feeding Trial"
    
      USDA Nutrient Database: "Chia Seeds"
    
      Nutrients: "Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature"
    
      Applied Physiology, Nutrition, and Metabolism: "Nutritional and Health Benefits of Pulses"