Eggs are incredibly healthy and versatile, making them a popular food for many.
They are especially common in baking, where almost every recipe calls for.
But for various reasons, some people avoid eggs. Fortunately, there are plenty of alternatives that you can use instead.
This article explores the different ingredients that can be used as egg substitutes.
Reasons you may need to replace eggs
There are many reasons why you may need to find an alternative to eggs in your diet. Allergies and food preferences are among the most common.
Egg allergy
Eggs are the second most common food allergy in infants and young children.
One study indicated that 50% of children will outgrow their allergies by the time they are three years old, with 66% outgrow it by the age of five.
Other studies suggest that it may take up to 16 years of age to overcome an egg allergy.
While most children who are allergic to eggs become tolerant over time, some individuals remain allergic throughout their lives.
Vegetarian diet
Some people follow a vegan diet and choose not to eat meat, dairy, eggs, or other animal products.
Vegetarians avoid consuming animal products for various reasons, including health purposes, environmental concerns, or ethical reasons regarding animal rights.
Why is eggs used in baking?
Eggs serve several purposes in baking. They contribute to the structure, color, flavor and consistency of baked goods in the following ways:
Binding: The eggs help hold the ingredients together. This gives the food its structure and prevents it from breaking down.
Fermentation: Eggs trap pockets of air in foods, causing them to expand during heating. This helps foods to puff up or rise, giving baked goods like soufflés, angel food cake and meringues their volume and lightness with an airy texture.
Moisture: The egg liquid is absorbed into the other ingredients in the recipe, which helps add moisture to the final product.
Flavor and Appearance: Eggs help carry the flavors of other ingredients and brown when exposed to heat. They help improve the taste of baked goods and contribute to their golden-brown appearance.
1. Apple juice
Apple juice is a puree made from cooked apples.
They are often sweetened or flavored with other spices such as nutmeg and cinnamon.
Using 1/4 cup (about 65 grams) of applesauce can replace 1 egg in most recipes.
2. Banana mashed
Mashed bananas are another popular alternative to eggs.
The only downside to banana bread is that your final product may have a mild banana flavor.
3. Ground flaxseeds or chia seeds
Flaxseeds and chia seeds are both very nutritious little seeds.
They are rich in omega-3 fatty acids, fiber and other unique plant compounds.
You can grind the seeds yourself at home or buy ready-made seed meal at the store.
4. Commercial Egg Analyzer
There are a variety of commercial egg substitutes on the market. These are usually made from potato starch, tapioca starch, and leavening agents.
Egg substitutes are suitable for all baked goods and should not affect the flavor of the final product.
5. Silken Tofu
Tofu is condensed soy milk that has been processed and pressed into solid lumps.
The texture of tofu varies with its water content. The higher the water pressure, the more solid the tofu becomes.
Silken tofu has a higher water content and is therefore much softer in consistency.
6. Vinegar and baking soda
Mixing 1 teaspoon (7 grams) of baking soda with 1 tablespoon (15 grams) of vinegar can replace 1 egg in most recipes.
Apple cider vinegar or distilled white vinegar are the most popular options.
When mixed together, the vinegar and baking soda start a chemical reaction that produces carbon dioxide and water, making baked goods light and airy.
7. Yogurt or yogurt
Both milk and yogurt are good alternatives to eggs.
It’s best to use plain yogurt, as flavored and sweetened varieties may change the flavor of your recipe.
You can use 1/4 cup (60 grams) of yogurt or milk for each egg you need to replace.
8. Arrowroot powder
Arrowroot is a South American tuber plant that is high in starch. Starch is extracted from the roots of the plant and sold in the form of powder, starch or flour.
It is similar to cornstarch and is used in cooking, baking, and a variety of personal and household products. You can find it in many health food stores and online.
A mixture of 2 tablespoons (about 18 grams) of arrowroot powder and 3 tablespoons (45 grams) of water can be used to replace one egg.
9. Aquafaba
Aquafaba is the liquid left over from cooking beans or legumes.
It’s the same liquid found in canned chickpeas or 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 one egg.
Aquafaba works especially well in recipes that require only egg whites, such as meringues, marshmallows, pasta, or nougat.
10. Nut Butter
Nut butters such as peanut butter, cashew or almond butter can also be used as an egg substitute in most recipes.
To make up for 1 egg, use 3 tablespoons (60 grams) of nut butter.
This may affect the flavor of your final product, and is best used in brownies, pies, and cookies.
11. Carbonated water
Carbonated water can add moisture to a recipe, but it also works as a great leavening agent.
Carbonation traps air bubbles, which helps make the final product light and fluffy.
You can replace each egg with 1/4 cup (60 grams) of carbonated water.
This substitution works great for cakes, cupcakes, and quick bread.
12. Agar-agar or gelatin
Gelatin is a gelling agent that makes a great alternative to eggs.
However, it is an animal protein that is usually derived from the collagen of pigs and cows. If you avoid animal products, agar-agar is a plant-based alternative that is obtained from some type of seaweed or algae.
Both can be found as unflavored powders in most supermarkets, health food stores, or online.
13. Soybean lecithin
Soy lecithin is a byproduct of soybean oil and has binding properties similar to those of eggs.
It is frequently added to commercially prepared foods due to its ability to mix ingredients together.
It is also sold in powder form in most health food stores and online.