Egg Substitues for baking and cooking
Eggs have been glorified for their protein content. They are a staple at the breakfast table as well as in many baked goods. However, according to the Physicians’ Health Study, there is a 23% increased death rate from those eating more than one egg a week and those who ate 7 or more eggs a week increased the rate of death by 58%. (The End of Dieting, Joel Furhman). Why are eggs so deleterious to your health?
70% of the calories in eggs are from fat
Eggs are loaded with cholesterol- about 213 milligrams
People who consumed just 1.5 eggs a week had 5 times the risk of colon cancer. (International Journal of Cancer)
Eating eggs is linked to developing prostate cancer. (National Institutes of Health)
Those who ate the most eggs increased their risk for Type 2 diabetes by 68%. (Atherosclerosis Journal)
Despite the negative health effects of eggs they serve an important role in cooking and baking. Consequently, we must find an alternative when attempting to cook without them. It is important to understand the role the egg is playing in the recipe in order to use the most appropriate substitution. Here are some alternatives to eggs according to their role in the recipe.
Binding
When the protein in eggs serves the role of binding the ingredients together here are some appropriate substitutions:
Flax Egg: Combine 1 tablespoon of flax seeds and 3 tablespoons of hot water. Let it sit 15 minutes to thicken the mixture.
Chia Egg: Combine 1 tablespoon of chia seeds and 1 cup of water. Let it sit for 15 minutes to thicken the mixture.
Gelatin: Pour one packet of unflavored gelatin over a cup of cold water. Let the gelatin absorb the water, and cook over medium heat. Stir until the gelatin dissolves in the water. Let the mixture cool before use. One egg is equivalent to 3 tablespoons of gelatin mixture.
Recipe example: Banana Bread or Lentil Loaf
Leavening
Egg yolks trap air when they are whipped with other ingredients. This trapped air expands when bake the dish, making it rise.
To lift the batter appropriate substitutions include:
Chickpea flour with water
Silken tofu
Ground flax seeds with water
Carbonated water – Use carbonated water in place of all the liquid required in the recipe.
Aquafaba
When the eggs will serve both as a binder and leavening agents, such as in cakes, cookies, and bread, these are the best substitutes.
Coconut milk and baking powder: 2 tablespoons and 2 teaspoons of coconut milk plus 1 teaspoon of baking powder
Ground flax seeds: 1 tablespoon flax seed, 3 tablespoons of water, and ¼ teaspoon of baking powder allowed to sit for 15 minutes to thicken
Apple cider vinegar and baking soda/baking powder:
1 tablespoon of apple cider vinegar and 1 teaspoon of baking soda, or
2 tablespoons of white or apple cider vinegar and ½ teaspoon of baking powder
Aquafaba
Recipe Example: Aquafaba Macaroons
Thickener
The ability of the egg yolks to coagulate also helps thicken dishes. This is often helpful in dishes like frittatas, quiches, mousses and custards.
Soft and firm tofu : Puree ¼ cup of tofu.
Pureed avocado
Agar powder: This ingredient works like gelatin. Combine 1 tablespoon of agar powder and 3 tablespoons of water.
Soy flour
Chickpea flour
Cornstarch
Nut butters
Recipe example: Sundried tomato quiches