Vegan egg substitutes and how to use them! Eggs are nutrient-dense, but not everyone can or wants to eat them. Instead, here’s how to use egg substitutes.
Back in the day, egg substitutes consisted of a box of powder you mixed with water to form a binding agent for baking. But today? Powdered egg substitutes are still available and work just fine – but for families who don’t eat eggs, there are plenty of other options too.
Egg Nutrition
Whether your family eats eggs or not, the fact is that they are a convenient source of protein, omega-3 fats, and choline – a key micronutrient for liver health, memory, mood, muscle control, nervous system function, and fetal development.
Keep in mind that vegan egg substitutes aren’t always going to mimic the nutritional value of an egg. Some have more to offer nutritionally than others, but their primary purpose is to work in place of eggs as a binding, leavening, and moisturizing agent for baking and cooking.
If you previously consumed eggs and are looking for plant-based places to find some of those nutrients, rest assured there are several.
For starters, be sure to incorporate a variety of these into your family’s diet:
- Omega-3s: Ground flax seed, walnuts, avocado, fortified plant-based milk, DHA+EPA algae oil supplements
- Choline: Beans, soybeans, wheat germ
- Protein: Lentils, tofu, tempeh, beans, nuts, seeds, seitan
Vegan Egg Substitutes
Vegan egg substitutes have evolved significantly over the years. While some of the OGs are still around, it seems like new products are coming out all the time. They’re fun to experiment with (include your kiddos!) and definitely have their own best uses depending on which ones you choose.
Here are some of the ways you can substitute plant-based ingredients for conventional eggs in the kitchen!
For use in homemade muffins, cakes, quick-breads, pancakes, and cookies:
- Applesauce: Use 1/4 cup in place of 1 egg
- Mashed banana: Use 1/4 cup in place of 1 egg
- Mashed avocado: Use 1/4 cup in place of 1 egg
- Pumpkin puree: Use 1/4 cup in place of 1 egg
- Chia seeds: Mix 1 Tbsp chia seeds + 2 Tbsp water to replace 1 egg. Allow it to sit for 5 minutes to form a gel.
- Ground flax seeds: Mix 1 Tbsp chia seeds + 2 Tbsp water to replace 1 egg. Allow it to sit for 5 minutes to form a gel.
- Pureed silken tofu: The creaminess of silken tofu is from its high water content. Use 1/4 cup to replace 1 egg in a recipe.
- Arrowroot powder: Similar to corn starch. Combine 1 Tbsp arrowroot powder with 3 Tbsp of water to replace 1 egg.
- Nut butter: Use about 3 Tbsp of peanut, almond, or cashew butter to replace 1 egg. Keep the desired flavor of your recipe in mind as these may alter it.
- Carbonated water: Use 1/4 cup of carbonated water in place of 1 egg to work as a plant-based leavening agent in fluffy cakes and cupcakes.
For meringues and macaroons:
- Aquafaba: This is the liquid leftover from canned chickpeas or cooked legumes. It provides the consistency of raw egg whites and can be whipped. Use 3 Tbsp of aquafaba to replace 1 egg.
For binding in homemade puddings:
- Chia seeds: Mix 1 Tbsp chia seeds + 2 Tbsp water to replace 1 egg. Allow it to sit for 5 minutes to form a gel.
For a more conventional egg-like texture:
- Just Egg: Made with mung beans, this is a liquid egg product that actually provides 6 grams of protein and 5 grams of unsaturated fats per 3 Tbsp. It can be microwaved in a mug for breakfast bagels or cooked in a skillet for omelets or quiches. You can also use it in baking, with 3-4 Tbsp equivalent to 1 egg. While whole plant foods will always be the gold standard, the convenience and nutrition of this product make it a great alternative.
- Extra firm tofu: Drain and pat dry extra firm tofu, and then crumble it with your hands into a skillet with some olive or avocado oil and an array of veggies. We like to add some turmeric, garlic powder, onion powder, and nutritional yeast, and some optional vegan cheese shreds to make a big breakfast scramble.
Vegan egg substitutes are no longer hard to come by! If you were previously using eggs to get certain nutrients, rest assured that a predominantly plant-based diet can still provide those nutrients from other sources. Have fun experimenting with all of the different egg alternatives out there and see what your family enjoys the most!
Chime In: Does your family have a favorite egg substitute or one missing from the list above? Share it in the comments!
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