Substitutes Of Eggs For Vegans And Egg-Allergic Individuals

Eggs are one of the main ingredients in most of our kitchens, whether it is breakfast, snacks, or baking. This energy-packed ingredient makes our recipes mouth-watering.

However, some of you are egg-allergic or vegans. Worry not, there are several substitutes that you can utilise in your culinary to get egg-like nutrition.

Following are the fantastic substitutes that you can use instead of eggs in various cooking processes.

For Binding:

Mashed Fruits: Applesauce, mashed banana, or pumpkin puree add moisture and natural sweetness while binding ingredients. Perfect for pancakes, waffles, and muffins! (Use ¼ cup mashed fruit per egg)

Ground Flaxseed Meal: Mix 1 tablespoon of ground flaxseed meal with 3 tablespoons of water. Let it sit for a few minutes to create a gel-like texture, similar to an egg. This works well in breads, muffins, and cookies.

Chia Seeds: Similar to flaxseed, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let it gel. Great for puddings, chia pudding being a popular example, and baked goods.

For Moisture and Richness:

Silken Tofu: Silken tofu is a super smooth type of tofu made from soybeans. Unlike regular tofu, it isn’t pressed, so it has a wobbly, custard-like texture. It adds moisture and richness to dishes like vegan quiches and scrambles.

Nut Butter: Opt for creamy nut butters like peanut butter or cashew butter for a nutty twist in cookies, brownies, or energy bites. (Use ¼ cup nut butter per egg)

Full-Fat Vegan Yogurts: These are plant-based alternatives made with coconut milk, almond milk, or other dairy-free options. They add a tangy creaminess to savoury dishes like vegan quiches or dips.

For Leavening:

Baking Powder and Vinegar/Lemon Juice: This classic combo creates a reaction that mimics the leavening power of eggs. Use 1 teaspoon baking powder with 1 tablespoon of vinegar or lemon juice per egg. Great for cakes, muffins, and pancakes.

Commercial Egg Replacers: These powdered mixes are formulated specifically to replace eggs in baking. Remember to read the instructions on packages for the best results.

Here are some additional tips:

Consider the recipe: Some recipes rely heavily on eggs for structure or leavening. It might be best to find a vegan recipe specifically designed without eggs.

Start small: When subbing for eggs, experiment with small batches first to achieve the right texture and taste.

Get creative: Don't be afraid to experiment with different substitutes! You might discover a new favourite combo.

With a little creativity and these handy substitutes, you can enjoy delicious egg-free dishes without sacrificing taste or texture. So, embrace the substitutes, and get ready to bake and cook with confidence!

While these substitutes effectively replace eggs in many recipes, here are some other protein-rich options to consider for a well-rounded vegan or allergy-friendly diet.

7 protein foods that are great substitutes for eggs

1.     Soya Bean: It is one of the special vegetarian superfoods. It makes a superb powerhouse for nutrients such as Vitamin K1, Vitamin B1, Vitamin B9, Molybdenum, Copper, Manganese, Phosphorus, Isoflavones, and Saponin.

There are a variety of recipes you can try out with these protein-rich pulses. You can even boil and add your favourite veggies for a healthy dish.

2.     Chia seeds: These are loaded with fiber, Omega-3s, and protein and help reduce cholesterol.

Grinding these seeds before consuming can enhance nutrient absorption. Also, soaking them beforehand helps them expand and become easier to digest. This is crucial if you are consuming them raw.

3.     Pumpkin seeds: They are rich in protein, fiber, vitamins, and polyunsaturated fats.  They have anti-carcinogenic, cardio-friendly, anti-microbial, and anti-diabetic effects.

You can roast pumpkin seeds for a delightful and crunchy snack. Or sprinkle them on salads, yogurt, or oatmeal for an extra nutrition boost.

4.     Guava: Guava is a tropical fruit that’s not only delicious but also packed with protein. A single guava contains almost 4.2 grams of protein. It’s also rich in dietary fiber, vitamin C, and various beneficial plant compounds that can aid digestion. Guava can be enjoyed on its own, added to fruit salads, or used in smoothies for a protein boost.

5.     Almonds: Almonds are a powerhouse of nutrients. A handful of almonds (about 1 ounce) contains 6 grams of protein, along with healthy fats and fiber. They’re also a good source of vitamin E and magnesium. Almonds can be eaten raw, roasted as a snack, or used in baking. Almond butter is another great way to incorporate this protein-rich nut into your diet.

6.     Kidney Beans: Kidney beans are a staple in many cuisines and a great source of plant-based protein. One cup of cooked kidney beans provides around 15 grams of protein. They’re also high in fiber, which can help keep you feeling full and satisfied. Kidney beans can be added to salads, soups, and stews, or made into a delicious chili. Just remember to cook them properly to avoid any adverse effects.

7.     Oats: Oats are a fantastic way to start your day. Not only are they rich in fiber, but they also contain 5.9 grams of protein per 1-cup serving. Oats are a superstar ingredient and can be used in a variety of recipes. You can make a hearty bowl of oatmeal, add them to smoothies, or use them in baking. Overnight oats are a popular and easy way to enjoy this nutritious grain.

Gone are the days of feeling limited by egg allergies or vegan restrictions! With these handy substitutes and a little creativity, you can enjoy all your favourite baked goods, savory dishes, and more, all without sacrificing flavour or texture. Happy cooking!