The 15 Best Egg Substitutes for Baking, Cooking, and More
Eggs have long been a cherished kitchen basic that can be used to make a range of morning dishes, including omelets and eggs Benedict, as well as baked goodies.
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However, if you frequently consume eggs, you may have recently experienced some sticker shock at the grocery store. Eggs have, in fact, been more expensive recently. The cost of eggs increased by approximately 60% between December 2021 and December 2022, according to a Consumer Price Index report published on January 12, 2023. According to data from the Federal Reserve Bank of St. Louis, a dozen big eggs cost, on average, $4.25 in December.
According to CBS News, the avian flu outbreak and the fact that more families are choosing eggs as their major protein source are two potential causes. Although the rate of price growth has been slowing over the previous six months, inflation has also had an impact on the cost of several essential grocery items, according to the Wall Street Journal.
The Nutritional Benefits of Eggs
According to reports, many American families are aware that eggs are a rich source of protein, with each large egg containing more than 6 grams (g) of the satiating macronutrient (USDA).
Here are some additional noteworthy nutrients found in eggs:
5 g total fat
0.8 milligrams of iron (mg)
66.4 milligrams of potassium
: 90.5 micrograms of vitamin A (mcg)
B12 vitamin: 0.5 mcg
49.5 international units of vitamin D (IU)
169 mg of choline
When to Use an Egg Replacement
That being stated, you might be reevaluating whether to buy eggs the next time you go grocery shopping due to price or perhaps a health concern Despite recent price increases, egg-related health issues are not widespread. According to Kristin Gillespie, RD, a Virginia Beach, Virginia resident, hypercholesterolemia is the main reason egg alternatives are advised. Others might need to cut eggs out of their diets because they have an egg allergy or follow a vegan diet Eggs are the second most prevalent allergy, affecting about 1% of all children, according to the American Academy of Allergy, Asthma, and Immunology.
Additionally, it’s possible to have an intolerance to eggs. While not life-threatening like an egg allergy, an egg intolerance may still cause uncomfortable symptoms. Cleveland Clinic notes that possible symptoms of food intolerance include heartburn, headaches, and signs of gastrointestinal discomforts, such as bloating, gas, abdominal pain, and diarrhea the good news is that avoiding eggs doesn’t mean you have to give up your favorite foods or recipes. Meghan Pendleton, RD, who practices in southeastern Michigan, points out that the right substitute for eggs ultimately depends on what you’re using them for. “Eggs are used as primary dish components, as thickeners, or for flavor, among other functions,” she explains.
Continue reading to find out more about the alternatives you have to eggs, their nutritional value, and the opinions of experts.
1. Store-bought egg whites
Commercial egg whites, such as Egg Beaters, maybe a good substitute if you can eat eggs and your doctor wants you to follow a low-fat diet, according to Kids With Food Allergies, a division of the Asthma and Allergy Foundation of America. While not a cure for egg allergies, as most people are allergic to the white parts of eggs rather than the yolks (AAFA). These can be prepared similarly to whole eggs and are poured directly from the carton.3.6 g of protein, 18 calories, and 18 calories are found in one big egg white, according to the USDA.
2. Simply Egg
Gillespie and Pendleton both suggest Just Egg as a plant-based egg alternative. To prepare plant-based scrambled eggs or omelets, you pour the product from a 12-ounce (oz) bottle onto a heated skillet. To store the bottle for later use, simply place it in the refrigerator after opening it.mung bean protein isolate, canola oil, turmeric, salt, onion, and other flavorings are used in the production of Just Egg, according to the company’s website. Three tablespoons (tbsp) can be used in place of one egg. Similar to a giant egg, each 3 tbsp portion offers 70 calories, 5 g of protein, and 5 g of fat. Just Egg, however, does not contain any cholesterol.
3. Applesauce without added sugar
In recipes like drop cookies, applesauce can take the place of eggs, which serve as binders. The AAFA advises using 14 cup of applesauce for 1 whole egg in these recipes. Choose unsweetened kinds to avoid consuming additional sugars; the apples will still contribute some natural sweetness to the dish.
According to the USDA, 50 g (or approximately 14 cups) of unsweetened applesauce contains 26 calories, 0.1 g of protein, 0.1 g of fat, and 6 g of carbs. 22 mg of vitamin C are contained in the same meal, making it a superior source of nutrients.
4. Avocado Mash
If you’re looking for an alternative to applesauce as a binding agent, think about using mashed avocado in your dishes. Again, the group Kids With Food Allergies advises substituting 14 cups of pureed or mashed fruit for each egg in your dishes Cedars-Sinai recommends this adaptable fruit for its high nutrient profile, which includes fiber, folate, potassium, magnesium, and mono- and polyunsaturated fats that may lower LDL cholesterol.A 50 g (14 cup) serving of mashed avocado contains 84 g calories, 1.7 g protein, 5 g carbohydrates, and 7.5 g fat, according to the USDA. Additionally, you receive 234 mg of potassium and 3.4 g of fiber (an excellent source).
5. Pumpkin canned
Canned (or pureed) pumpkin is yet another binding agent that you may already have in your pantry. As a general guideline, substitute each egg with the equal size substitution of 14 cups According to the USDA, 50 g (or approximately 14 cups) of pumpkin puree has 19 calories, 0.4 g of protein, and 4.2 g of carbs. It also has 1.3 g of fiber and 104 mg of potassium Researchers highlighted pumpkin’s general health advantages, including its anti-inflammatory, antioxidative, and antibacterial actions in the body, in a review article that appeared in Plants in May 2022. These foods may be a part of diets that lower the risk of diabetes, cancer, and heart disease.
6. Bananas mashed
In some recipes, mashed bananas can be used as a binding ingredient in place of eggs, just like applesauce can. According to Kids With Food Allergies, you can do this by substituting 12 medium bananas for each egg. According to Gillespie, this will give you the 14-cup substitute you need for each egg. With a fork, thoroughly mash the banana to avoid clumps in your dish. Bananas, like applesauce, may lower your chance of developing chronic diseases like diabetes and cancer thanks to their antioxidant and anti-inflammatory properties, according to research that was published in Food & Function in June 2021. Half of a ripe banana contains 188 mg of potassium, 13.2 g of carbohydrates, 0.4 g of protein, and 0.2 g of fat, according to the USDA.
Unless you’re vegan, you might be able to substitute gelatin for eggs. According to the Academy of Nutrition and Dietetics, gelatin is a form of animal protein-based food ingredient that thickens a range of packaged foods. To use in baking and cooking at home, you may also buy gelatin on its own. The American College of Allergy, Asthma, and Immunology (ACAAI) suggests substituting one egg with one packet of gelatin and two teaspoons (tbs) of warm water The USDA estimates that a 1 tbsp gelatin packet contains 23 calories and roughly 6 g of protein.
8. Flaxseed, ground
Even though it is a dry ingredient, ground flaxseed can help bind ingredients together in recipes. To do this, just mix 3 tablespoons warm water with 1 tablespoon ground flaxseed, and let settle for a minute before using. According to Kids With Food Allergies, this recipe is equal of one egg.1 tbsp of ground flaxseed contains 1.3 g of protein and 37 g of calories, according to the USDA. Iron, magnesium, and potassium are all nutrients that are abundant in ground flaxseed. A good plant-based supply of alpha-linolenic acid (ALA), a form of omega-3 essential fatty acid, is also found in flaxseed, as noted by the Academy of Nutrition and Dietetics.
9. Plain Yogurt
Another popular egg alternative of Gillespie’s is plain yogurt; she suggests substituting 14 cups for 1 big egg. According to the Academy of Nutrition and Dietetics, this can be used as a leavening agent in your recipes The USDA states that 50 g of whole milk-based plain yogurt, or approximately 14 cup, has 39 calories, 1.9 g of protein, 2.2 g of fat, and 2.8 g of carbs. A rich source of calcium and vitamin D is plain yogurt The crucial word here is plain; when purchasing yogurt, carefully read the ingredient labels to ensure that it doesn’t have any extra sugar, fruits, or tastes.
10. Milk, butter
While several biscuit and pancake recipes employ this fermented dairy product, buttermilk can also be used as an egg substitute in a number of baked products. Buttermilk can be used as a leavening agent in baked goods, just like yogurt. According to the Academy of Nutrition and Dietetics, it may work well in both sweet and savory baked goods such as bread, cookies, muffins, and cakes. According to Southern Living, this situation can also be substituted using the 14 cups to 1 egg ratio The USDA estimates that a serving size of 50 g, or around 14 cups, of low-fat buttermilk contains 22 calories, 1.7 g of protein, 0.5 g of fat, and 2.4 g of carbs. Like plain yogurt, buttermilk is regarded as a good source of calcium.
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Try replacing a big egg with 2 oz of firm tofu for a simple scrambled egg substitute. According to the Academy of Nutrition and Dietetics, you can also use 14 cups of silken tofu in baking recipes to add moisture and richness, as well as 2 oz of extra-firm tofu in place of a hard-boiled egg. A 50 g, or around 14 cup, a portion of silken tofu contains 22 calories, 2.2 grams of protein, 1.1 grams of fat, and 0.6 grams of carbohydrates, according to the USDA. The same serving size also includes 11 mg of calcium and 63 mg of potassium.
12. Arrowroot Powder
According to the Academy of Nutrition and Dietetics, arrowroot powder, a starch-based cooking ingredient derived from a tropical plant of the same name, is traditionally used as a recipe thickener. A valuable addition to a variety of foods, arrowroot powder is flavorless, as noted by One Green Planet. One egg can be substituted with two tablespoons of water and flour.2 tbsp of commercially produced arrowroot powder has 80 calories and 18 g of carbs, according to the USDA. This product has no protein and is naturally free of fat.
13. Vegetable oil with Baking Powder
In baking and cooking, a mixture of baking powder and vegetables may be used as a leavening agent. In order to replace each egg, Kids With Food Allergies recommends combining 1 teaspoon (tsp) baking powder with 112 tablespoons vegetable oil and 112 tablespoons water. Considering each ingredient’s nutritional worth is also crucial. A 14 g dosage (or around 1 tbsp) of vegetable oil is more calorie-dense than an egg, having 120 calories and 14 g of fat, whereas baking powder is a high-sodium item, according to the USDA. The full substitution of 112 tbsp of vegetable oil would therefore have roughly 180 calories and
Aquafaba is a unique component that can be utilized as a binding agent in place of eggs. According to Pendleton, aquafaba is essentially the liquid that remains after opening a can of chickpeas. She adds that aquafaba can also be whipped into a meringue that is remarkably reminiscent of eggs. U.S. News and World Report suggest using 3 tbsp of aquafaba in place of 1 egg. A 195 g can of aquafaba contains 9 calories, 0.4 g of fat, 0.9 g of protein, and 0.9 g of carbohydrates in its liquid, according to USDA data on canned solid chickpeas and their liquids and only their solids. Therefore, each 42-gram, or around 3 tbsp, portion of aquafaba would have 7 calories, 0.3 g of fat, and 0.7 g of carbohydrates. Aquafaba is a low-calorie, low-fat alternative to eggs; if preferred, use low-sodium canned chickpeas to lessen the salt level. Remember that aquafaba also contains trace nutrients, such as a little quantity of fiber and protein.
Advice and Facts About Egg Substitutes
Gillespie warns that some substitutions work better than others depending on what you’re making, especially in baking recipes. Additionally, she advises careful research and attention to the end product’s composition as well as its desired flavor, texture, and appearance because some of these substitutes may change the baked goods’ texture, appearance, flavor, and moisture content.
Finding recipes “that already take egg substitute into consideration,” Pendleton advises. She points out that if a recipe doesn’t already call for the omission of eggs, you might need to experiment by adjusting the quantities of other ingredients. In addition, the AAFA advises that it could be advisable to substitute one egg for one that requires three or more.