How To Substitute Eggs Easily
Written by: Kat Gal
Years ago, I couldn’t imagine life without eggs.
I wasn’t a big fan of scrambled or deviled eggs, but I couldn’t possibly imagine baking or cooking without them.
I was surprised at how easy it actually was to ditch them! Now it is second nature for me and I don’t even consider using eggs anymore – I haven’t touched one in many years.
Eating eggs is a somewhat controversial issues. Eggs certainly have plenty of health benefits and are relatively cheap, however, they are also linked to health concerns, food sensitivities, allergies and animal cruelties.
Take a look at the pros and cons of eggs one by one, then find out how to replace eggs if you choose to limit or avoid them.
Benefits Of Eggs:
- Eggs are incredibly nutritious. They are abundant in selenium, vitamin B2 and phosphorus and are high in vitamin B12, B5, A and folate. They also contain a good amount of calcium, zinc, vitamin D, E, K and B6.
- They are good for your eyes because of their high lutein, zeaxanthin and antioxidant content.
- They are high in omega-3s and may reduce your triglyceride levels.
- They are high in protein with the right amino acid ratios.
- They may reduce your risk of stroke.
- They are filling, easy to make and are low in calories.
Why Would You Avoid Eggs?
- You want to avoid salmonella, a foodborne illness. More than 100,000 Americans are poisoned by salmonella from eggs. Your risk becomes real when it comes to conventional eggs versus the eggs from your backyard chickens.
- Eggs can increase your mortality rate. A 20-year study following 20,000 doctors showed that people who ate 1 egg a day had higher mortality rates than those who didn’t.
- Eggs may be as bad as smoking. According to a study, eating eggs leads to carotid artery plaque build-up just as bad as the build-up caused by smoking.
- You may avoid eggs for ethical reasons. As a result of egg consumption, 200 million male chickens are being killed in the U.S. alone. Cage-free and organic is not always better either. Organic eggs that come from cage-free chickens fed with an organic diet is still not cruelty-free. If eating cruelty-free and not harming animals is your concern, you may opt to avoid eggs altogether.
- You have an allergy or sensitivity to eggs. Food sensitivities, food intolerances and food allergies are on a rise and sensitivity (or allergy) to eggs is one of the most common. Obviously, if your body is not happy with eggs, you want to avoid them.
How Can You Replace Eggs?
Fortunately, replacing eggs in recipes is easy as pie. Check out these egg alternatives below and how to use them.
1 Egg Equals:
- ½ Banana, mashed: Use this in pancakes, cakes, breads and other sweet desserts. Using ripe bananas will add extra sweetness.
- ¼ cup applesauce or mashed pears: Use this in breads, cakes and brownies. Don’t use more than ¼ cup total, otherwise your mix will be too runny.
- Flax eggs: 2.5 ground flax mixed with 3 tbsp of water. Set it in the fridge for about 10 minutes before using it. Use it in granola bars, smoothies, or when baking. It adds a nutty taste and an earthy texture to your recipe.
- Chia eggs: 1 tbsp ground chia seeds mixed with 3 tbsp of water. Set it in the fridge for about 10 minutes before using it. Use it in granola bars, smoothies, or baked goods. It binds your ingredients together well adding extra omegas.
- 1 Tbsp of coconut oil mixed with 2 tsp baking powder and 2 tsp of water: This is great for gluten-free baking. It adds extra fat and anti-inflammatory properties to your recipe, but also takes practice to work with.
- ¼ cup pureed prunes: Use it in breads, brownies and other baked goods. It adds extra sweetness and is great for your digestion too.
- ¼ cup pumpkin, mashed (or BPA-free canned pumpkin): Use it in breads and brownies. It can be a bit heavy.
- ¼ cup of potato, cooked and mashed: You can use sweet potato too. This is great for savory dishes, but can be heavy.
- 1 tbsp of agar mixed with 1 tbsp of water, whipped and cooled: It is frequently used in gluten-free baking. It only replaces the egg white, not the entire egg.
But what if you just want to eat a regular omelet or scrambled eggs?
You may be surprised, but it is possible to enjoy your eggs without eggs. There are plenty of vegan brands offering frozen and boxed varieties of vegan and tofu scrambles.
It’s also been circulating in the media that in a San Francisco startup, Hampton Creek Foods is currently developing the best eggless eggs with the perfect egg texture and taste, more nutrients, is safe for food-allergies and made without animal cruelty.
You can also simply make your own tofu scrambles that are done in 10-15 minutes, just like egg scrambles.
Do you eat eggs? Why or why not? If you are using egg replacements, what has worked best for you? Share your thoughts in the comments below.
- 1 pound of extra-firm tofu
- 3 tbsp nutritional yeast
- ½ tsp turmeric
- ½ tsp cumin
- ½ tsp salt
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tbsp Dijon mustard
- Drain all excess water off of tofu.
- Break up your tofu into thick cubes and add it to a non-stick skillet.
- Cook over medium-heat for about 3-5 minutes, until all extra water releases.
- Add and mix in all other ingredients.
- Cook it for 5-10 minutes. Keep stirring just like you would with scrambled eggs.
- When achieved the desired consistency resembling scrambled eggs, taste it. Add extra salt, pepper or other spices if desired.
- Turn off the heat. Serve and eat.
Kat Gál is a professional holistic health writer who helps health, wellness and nutrition businesses to market their products and services through quality online content. She is also a Certified Holistic Health & Life Coach. Kat is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. Reach out if you are looking for amazing blog content at firstname.lastname@example.org.
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