Eggs are a valuable source of protein, vitamins B2 and B12, phosphorus, and zinc. They often play a crucial role in the structure and texture of dishes. However, for those who are allergic to eggs or follow a vegan diet, it is essential to know effective alternatives. Here are some tips for replacing eggs based on their role in the recipe.
*Note that these alternatives are not nutritionally equivalent to eggs.
To Bind Ingredients
In recipes where eggs are used to bind ingredients, particularly in baking, several alternatives can be used:
1. Mashed Banana
Replace 1 egg with ½ a well-mashed ripe banana. This substitution works well in cake, muffin, and pancake recipes.
Try this substitution in our delicious Peach, Blueberry, and Yogourt Cake (Gluten-Free).
2. Applesauce
Use ¼ cup of unsweetened applesauce to replace 1 egg. Ideal for brownie, cake, and cookie recipes.
No eggs to bake our Oreo-Style Sandwich Cookies? No problem with this alternative!
3. Ground Flaxseeds
Mix 1 tablespoon (15 ml) of ground flaxseeds with 3 tablespoons (45 ml) of water and let it sit for 1 minute. This substitute is perfect for muffin and bread recipes, like our Banana and Vegetable Bread. The mixture can also replace eggs in savory recipes like meatballs and croquettes.
4. Chia Seeds
Mix 1 tablespoon (15 ml) of chia seeds with 3 tablespoons (45 ml) of water and let it sit for 30 minutes. Use this mixture in cake, muffin, and pancake recipes.
Our Freezable Mini Pancakes cook very well with chia seeds instead of eggs.
To Leaven a Recipe
If eggs are used as a leavening agent in a recipe, here's a good option:
5. Vegetable Oil and Baking Powder Mix
Combine 1 ½ tablespoons (22.5 ml) of vegetable oil with 1 ½ tablespoons (22.5 ml) of water and 1 teaspoon (5 ml) of baking powder to replace 1 egg. This substitution is ideal for cakes and muffins.
Try this option in our delicious Carrot and Lentil Muffins!
To Replace Egg Whites
Aquafaba, the liquid from canned chickpeas, is an amazingly effective alternative for replacing egg whites. Use 3 tablespoons (45 ml) of aquafaba to replace 1 egg white. Whip the aquafaba until you get a firm and foamy consistency, similar to beaten egg whites. This substitute is perfect for meringues, mousses, macarons, and other desserts requiring egg whites.
Our Iced Matcha Dalgona Latte uses aquafaba for the frothy top!
Egg-Free Recipes
Here are some recipes that mimic eggs but do not contain them:
- Scrambled Tofu With Asparagus and Mushrooms
- Western-Style Lentil Omelette
- Chickpea Sandwich Filling, Egg-Style!
Replacing eggs in recipes is simpler than it seems. Whether you need to bind ingredients or leaven your preparations, there are a variety of options that allow you to continue cooking your favourite dishes without eggs. Try these substitutions and discover which ones work best for your recipes and personal tastes.
Do you have an egg allergy or are you vegan? Contact us to schedule an appointment with a registered dietitian nutritionist from our team to ensure you have all the necessary nutrients in your diet.
