What Can You Use to Replace Eggs in a Recipe?

How to substitute an egg? Flax, applesauce, chia seed … grab your egg replacement cheat sheet!
 

I’ve been there, hosting a dinner, or needing to bring a dish somewhere, where there is an egg allergy or sensitivity.

I wondered what I could use to replace and egg in a recipe?

There’s a LOT of options to substituting an egg.

Some people have an egg allergy, or choose to not eat eggs for personal reasons? If you are like my co-worker, or my daughter, the smell and idea of eggs is NAUSEATING to you! If you are incorporating a plant-based lifestyle, you may be decreasing animal products from what you eat.

Whatever your reason for not eating eggs, my goal is to provide options and recipes for all kinds of eaters. As a Mindful Eater, and Non Diet Nutritionist, I do not want to label food, “good” or “bad”.

As a registered health professional, I understand each person is unique and is to be treated as such.

As a nutritionist, I know people choose to eat a certain way. For different reasons, including diet culture.

Either way, if you’re looking to cook without eggs, and do more than sub in tofu for your scrambled eggs, I have some tips for you!

The purpose of eggs in cooking is :

  • Bind

  • Leaven

  • Moisturize

  • Provide rich flavour

  • Thicken

  • Stabilize

But not all substitutes will do all things.
You can’t use tofu for an egg wash!

From that list, you can see that eggs provide a lot of good cooking chemistry, but if you can’t eat ‘em, what to use?

Here’s some ideas, and if they resonate with you, grab the egg replacing cheat sheet here.

  1. Puree of Fruit or veggie.
    Fruit can be used in place of eggs where you want a binding quality. Applesauce, banana, sweet potato, even prunes can be used in a muffin recipe, for example. Fruit will not provide leavening, however.
    To do that you need to add 1/2 tsp to 1/4 cup of your chosen fruit or veggie.

  2. Egg Replacer.
    You can purchase egg replacer for substituting.
    Add water and make sure to whisk thoroughly.

  3. Flax seed.
    Ground flax is a great substitute for eggs.
    It is quite versatile, however it won’t leaven your food either.

  4. Chia seed.
    High in fatty acids alpha linoleic and linoleic fatty acids, as well as fibre, chia seeds absorb water to make a gel substance that can replace eggs. It also makes a great pudding! Learn more about chia here.

  5. Yogurt.
    Whether you choose cow’s milk, or vegan yogurt, this will bind and moisten your food.

Not ready to try egg free baking yet?

Just want to give up the morning egg breakfast and switch things up?

Try this chia pudding recipe for breakfast. It’s as easy as overnight oats!

Experiment with different ways of replacing eggs with an egg replacing cheat sheet!

Got any good egg free recipes? Share below!

 
Tanya Stricekeggs, egg substitutes, flax eggComment