Eggs are one of the most basic ingredients in almost all recipes, but some people choose to avoid them for different reasons. There are various ingredients that you can use to replace eggs whether it’s because you decide to choose a vegan lifestyle or because you might be intolerant to eggs. Either way, this shouldn’t stop you from enjoying a delicious meal.
We at Nutralina collected some information about ways to replace eggs and we wanted to share them with you, as well.
When you are working with a recipe that mainly consists of eggs, then tofu is the best way to go. 1/4 cup of tofu is equivalent to one egg and it makes it a delicious way to cook quiches and custards. Even though tofu can be slightly tasteless, it offers the same health benefits that eggs do and even more. It is high in protein and it contains 9 amino acids. Furthermore, it is high in iron, selenium, manganese, and calcium.
If you would like to prepare vegan deviled eggs and you would like to go the extra mile with the details, consider adding a pinch of turmeric into the tofu mixture to turn it a golden color. Just make sure to mix it really well.
When you choose to cook with tofu instead of eggs, remember to:
- Always go for the soft kind of tofu, otherwise, the firm one will make it difficult to blend.
- Avoid tofu that has been pre-seasoned because it will intervene with the taste and texture of your dish.
2. Mashed potatoes
Mashed potatoes are great when you are creating a dish that requires eggs as a binder. It will help “glue” all your ingredients together and it will improve the taste of any dish that you are working on. It works wonders for savory dishes such as vegetarian/vegan meatloaf and burgers. In this case, you can use both mashed potatoes or potato starch — whichever you have available.
- 1/4 cup mashed potato is equal to one egg.
- 2 tbsp of starch potatoes is equal to one egg.
3. Chia seeds
Chia seeds are a great alternative to eggs and can add some color to your dish. Eggs are mainly used as a glue/binder to stick all the ingredients together in many recipes so chia seeds, when used correctly, can do the exact same thing with the only difference being that they are healthier. Chia seeds are a great source of protein and they are filled with healthy omega-3 fatty acids that can boost the health of your heart and prevent cardiovascular diseases.
- Add one tbsp of Chia seeds to a cup and mix with 3 tbsp of water to replace one egg.
- Let it sit there for 30 minutes until it becomes thick jello-like substance and then place it into your cooking mixture.
Flaxseeds are one of the tastiest ways to replace eggs and give your dish a nutty flavor. They are loaded with so many nutrients that make them a superfood. Flaxseeds are packed with protein, omega-3 fatty acids, fiber, calcium, iron, magnesium, phosphorous, and almost all the B-vitamins.
If you choose to replace eggs with flaxseeds here are some things to remember:
- Grind the flaxseeds in a coffee grinder.
- Mix one tbsp flaxseeds with 3 tbsp water to replace one egg.
- Let the mixture sit for 30 minutes and then add it into your cooking mixture.
When it comes to baking sweet recipes such as pancakes, cakes, muffins, etc, bananas are the most popular replacement. If you are a fan of the taste and the smell of bananas, it will make your cakes irresistible. Ripe bananas have the ability to bind all the ingredients together due to the fact that they are high in moisture and have a creamy texture. Bananas can moderate blood sugar levels, improve digestion, and promote weight loss which makes them a healthier alternative to eggs.
- 1/2 a banana substitutes one egg.
- Use 1/2 of a ripe banana and mash it into a puree.
Pumpkin can be used similarly to potatoes but in baking recipes, for example, cookies, cakes, bread, and muffins. Pumpkin will give the baking mixture more moisture to work with and can give color to a delicious cake butter, especially during the fall.
Using pumpkins instead of eggs can be very beneficial to your overall health, as well. Pumpkins are rich in antioxidants and potassium which can help regulate blood pressure. They are high in protein and fiber and are low in calories which makes it a healthier alternative to eggs.
- 1/4 cup mashed pumpkin is equal to one egg.
- Remember NOT to add an excess amount of pumpkin because it naturally has a strong taste so you don’t want to overdo it and lose the taste of the other ingredients.
If you are looking for an egg white replacement, then aquafaba is the way to go. Aquafaba is the water in which beans/chickpeas are cooked in. Aquafaba can replace eggs in meringues and marshmallows. Aquafaba is rich in carbohydrates, proteins, and antioxidants due to the fact that the ingredients of the seeds have migrated into the cooking water.
Those proteins turn the water into a consistency that is similar to egg whites, which you can mix and create a foamy texture for your creamy recipes. You can add vanilla or sugar into the mixture if you are cooking something sweet to make it tastier.
- 3 tbsp aquafaba substitute one egg.
- 2 tbsp aquafaba substitute one egg white.
If you are making a chocolate cake/brownies, chocolate muffins, or anything chocolate-flavored, then applesauce is the ideal egg replacement. Chocolate can conceal the taste and smell of applesauce and will still bind and stick all the ingredients together in the cake butter. Applesauce is abundant in vitamin C and fiber and it is low in cholesterol and calories, unlike eggs.
- 1/3 cup applesauce puree can be used as a substitute for one egg.
- To make the mixture lighter, add 1/4 cup of applesauce and mix it with one tbsp of baking soda.
An interesting way to replace 3 eggs in one recipe is to use a can of soda. Even though it is not the healthiest alternative, it is the vegan alternative if it does NOT contain ester gum. It gives a great taste to cakes and muffins — just make sure to leave out the oil that the recipe requires to prevent it from being too runny.
- 12 oz of soda (one can) can replace 3 eggs.
- 4 oz of soda can replace one egg.
Have you tried any of these ways to substitute eggs? Do you know any other alternatives? Please let us know your experience in the comments below.