The eggs are incredibly healthy and versatile, which makes them a popular food for many.
They are especially common in cooking, where almost all recipes require them.
But for several reasons, some people avoid eggs. Fortunately, there are many replacements that you can use instead.
This article explores the various ingredients that can be used as egg alternatives.
Reasons why you might need to replace the eggs
There are several reasons why you may need to find a substitute for eggs in your diet. Allergies and dietary preferences are two of the most common.
Eggs are the second most common food allergy in infants and young children (1).
One study indicated that 50% of children will overcome allergy when they are three years old, while 66% will overcome it when they are three years old (2).
Other studies suggest that it may take up to 16 years to overcome an egg allergy (3).
While most children who are allergic to eggs become tolerant over time, some people remain allergic all their lives.
Some people follow a vegan diet and choose not to eat meat, dairy products, eggs or any other animal product.
Vegans avoid consuming products of animal origin for several reasons, including health purposes, environmental problems or ethical reasons related to animal rights.
Summary: Some people may need to avoid eggs due to egg allergies, while others avoid them for reasons of personal, environmental or ethical health.
Why are eggs used in cooking?
The eggs serve several purposes in cooking. They contribute to the structure, color, taste and consistency of baked goods in the following ways:
- Union: The eggs help to combine the ingredients and keep them together. This gives the food its structure and prevents it from falling apart.
- Yeast: The eggs trap air pockets in food, which causes them to expand during heating. This helps the food to swell or rise, giving the baked goods, such as soufflés, angel cake and meringues, its volume and its light and airy texture.
- Humidity: The liquid in the eggs is absorbed in the other ingredients in a recipe, which helps add moisture to the finished product.
- Taste and appearance: The eggs help bring the flavors of other ingredients and brown when exposed to heat. They help to improve the taste of baked goods and contribute to their golden brown appearance.
Summary: The eggs serve several purposes in cooking. Without them, baked goods can be dry, flat or tasteless. Fortunately, there are a lot of egg alternatives.
1. apple compote
Apple compote is a puree of cooked apples.
It is often sweetened or flavored with other spices such as nutmeg and cinnamon.
The use of a quarter cup (approximately 65 grams) of applesauce can replace one egg in most recipes.
It is better to use applesauce without sugar. If you are using a sweetened variety, you should reduce the amount of sugar or sweetener in the recipe.
Summary: Apple sauce without sugar is a great substitute for eggs in most recipes. You can use a quarter cup (approximately 65 grams) to replace an egg.
2. Banana Puree
The crushed banana is another popular substitute for eggs.
The only drawback of baking with bananas is that your finished product can have a mild banana flavor.
Other pureed fruits, such as pumpkin and avocado, also work and may not affect the taste as much.
Whichever fruit you choose to use, you can replace each egg with a quarter cup (65 grams) of puree.
Baked goods made with mashed fruits may not brown as deeply, but will be very dense and moist.
This substitution works best on cakes, muffins, brownies and quick breads.
Summary: You can use mashed banana or other fruits such as pumpkin and avocado to replace the eggs. Use a quarter cup (65 grams) of fruit puree for each egg you want to replace.
3. Flax seeds or chia seeds
Flax seeds and chia seeds are very small seeds that are highly nutritious.
They are rich in omega-3 fatty acids, fiber and other unique plant compounds (4, 5, 6, 7).
You can grind the seeds yourself at home or buy ready-made seed flour in the store.
To replace an egg, mix 1 tablespoon (7 grams) of ground chia or flax seed with 3 tablespoons (45 grams) of water until it is completely absorbed and thickened.
Doing so can cause the baked goods to become heavy and dense. In addition, it can result in a nutty flavor, so it works best on products like pancakes, waffles, rolls, breads and cookies.
Summary: Flax seeds and chia seeds are excellent egg substitutes. Mixing 1 tablespoon (7 grams) of anyone with 3 tablespoons (45 grams) of water can replace an egg.
4. Commercial egg substitute
There is a variety of commercial egg substitutes on the market. These are typically made from potato starch, tapioca starch and fermentation agents.
Egg substitutes are suitable for all baked goods and should not affect the taste of the finished product.
Some commercially available brands include Bob's Red Mill, Ener-G and Organ.
Each brand comes with its own instructions, but usually combines 1.5 teaspoons (10 grams) of powder with 2 to 3 tablespoons (30 to 45 grams) of warm water to replace an egg.
Summary: A variety of commercial egg substitutes are available. Combine 1.5 teaspoons (10 grams) of powder with 2-3 tablespoons (30-40 grams) of water to replace each egg.
5. Silken Tofu
Tofu is condensed soy milk that has been processed and pressed into solid blocks.
The texture of tofu varies depending on its water content. The more water is extracted, the tighter the tofu becomes.
Silk tofu has a high water content and, therefore, has a softer consistency.
To replace an egg, substitute a quarter cup (about 60 grams) of silky tofu and mash.
Silken tofu is relatively flavorless, but it can make baked goods dense and heavy, so it's best to use it in brownies, cookies, quick breads and cakes.
Summary: Silky tofu is an excellent substitute for eggs, but can lead to a heavier and denser product. To replace an egg, use a quarter cup (approximately 60 grams) of mashed tofu.
6. Vinegar and baking soda.
Mixing 1 teaspoon (7 grams) of baking soda with 1 tablespoon (15 grams) of vinegar can replace one egg in most recipes.
Apple cider vinegar or white distilled vinegar are the most popular options.
When mixed, the vinegar and sodium bicarbonate initiate a chemical reaction that produces carbon dioxide and water, which makes the baked products light and airy.
This substitution works best for cakes, cupcakes and quick breads.
Summary: Mixing 1 teaspoon (7 grams) of baking soda with 1 tablespoon (15 grams) of vinegar can replace one egg in most recipes. This combination works especially well in baked goods that should be light and airy.
7. Yogurt or buttermilk
Both yogurt and buttermilk are good substitutes for eggs.
It is best to use plain yogurt, as flavored and sweetened varieties can alter the flavor of your recipe.
You can use a quarter cup (60 grams) of yogurt or buttermilk for each egg that needs to be replaced.
This substitution works best for rolls, cakes and cupcakes.
Summary: You can replace a quarter cup (60 grams) of plain yogurt or buttermilk to replace an egg. These substitutions work especially well in muffins and cakes.
8. Arrow powder
Arrowroot is a South American tubers plant with a high starch content. The starch is extracted from the roots of the plant and sold as powder, starch or flour.
It resembles corn starch and is used for cooking, baking and a variety of personal and household products.
A mixture of 2 tablespoons (approximately 18 grams) of arrowroot powder and 3 tablespoons (45 grams) of water can be used to replace an egg.
Summary: Arrowroot powder is a great replacement for eggs. Mix 2 tablespoons (approximately 18 grams) with 3 tablespoons (45 grams) of water to replace an egg.
Aquafaba is the liquid left over from cooking beans or legumes.
It is the same liquid found in chickpeas or canned beans.
The liquid has a consistency very similar to that of raw egg whites, which makes it an excellent substitute for many recipes.
You can use 3 tablespoons (45 grams) of aquafaba to replace an egg.
Aquafaba works especially well in recipes that only require egg whites, such as meringues, marshmallows, macaroni or nougat.
Summary: Aquafaba is the liquid found in canned beans. You can use 3 tablespoons (45 grams) of this as a substitute for a whole egg or an egg white.
10. Walnut butter
Butter from nuts such as peanuts, cashew or almond butter can also be used to replace eggs in most recipes.
To replace an egg, use 3 tablespoons (60 grams) of walnut butter.
This can affect the taste of your finished product, and it is better to use it in brownies, pancakes and cookies.
You should also make sure to use creamy nut butters, instead of thick varieties, so that everything is mixed correctly.
Summary: You can use 3 tablespoons (60 grams) of peanut butter, cashew or almond for each egg you want to replace. However, it can result in a crazier flavor.
11. Carbonated water
Carbonated water can add moisture to a recipe, but it also acts as a great fermentation agent.
Carbonation traps air bubbles, which help make the finished product light and fluffy.
You can replace each egg with a quarter cup (60 grams) of carbonated water.
This substitution works very well for cakes, muffins and quick breads.
Summary: Carbonated water is an excellent substitute for eggs in products that should be light and fluffy. Use a quarter cup (60 grams) to replace each egg.
12. Agar-Agar or Gelatin
Gelatin is a gelling agent that makes a great substitute for eggs.
However, it is an animal protein that is typically derived from the collagen of pigs and cows. If you avoid products of animal origin, agar-agar is a vegan alternative obtained from a type of algae or algae.
Both can be found as unflavored powders in most supermarkets and health food stores.
To replace an egg, dissolve 1 tablespoon (approximately 9 grams) of unflavored gelatin in 1 tablespoon (15 grams) of cold water. Then, mix in 2 tablespoons (30 grams) of boiling water until it is frothy.
Alternatively, you can use 1 tablespoon (9 grams) of agar-agar powder mixed with 1 tablespoon (15 grams) of water to replace an egg.
None of these replacements should affect the taste of your finished product, but it can create a slightly stiffer texture.
Summary: The mixture of 1 tablespoon (9 grams) of gelatin with 3 tablespoons (45 grams) of water can replace an egg. You can also mix 1 tablespoon (9 grams) of agar with 1 tablespoon (15 grams) of water.
13. Soy lecithin
Soy lecithin is a by-product of soybean oil and has similar binding properties to eggs.
It is frequently added to commercially prepared foods because of its ability to mix and maintain the ingredients together.
It is also sold in powder form in most health food stores.
Add 1 tablespoon (14 grams) of soy lecithin powder to your recipe can replace an egg.
Summary: You can use 1 tablespoon (14 grams) of soy lecithin to replace a whole egg or egg yolk in most recipes.
What happens if a recipe calls for egg whites or yolks?
The ingredients shared in this article are excellent substitutes for whole eggs, but some recipes only require egg whites or egg yolks.
Here are the best replacements for each one:
- Egg whites: Aquafaba is the best option. Use 3 tablespoons (45 grams) for each egg white you want to replace.
- Egg yolks: Soy lecithin is a great substitute. You can replace each large yolk with 1 tablespoon (14 grams).
Summary: Aquafaba is an excellent substitute for egg whites, while the best substitute for egg yolks is soy lecithin.
The bottom line
Eggs contribute to the overall structure, color, taste and consistency of baked goods.
Unfortunately, some people can not eat eggs, or simply choose not to. Fortunately, many foods can replace the eggs in the cooking, although not all act in the same way.
Some egg alternatives are better for heavy and dense products, while others are excellent for light and fluffy baked goods.
You may have to experiment with several egg alternatives to get the texture and flavor you want in your recipes.
Reference: https: //www.healthline.com/nutrition/egg-substitutes