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healthy substitute for eggs

Healthy Substitute For Eggs [Top 8]

Last Updated on January 14, 2023

Having a healthy substitute for eggs allows those who can’t eat eggs to able to make dishes of their choosing, without using eggs at all!

Eggs are a staple in many people’s diets. They are versatile food and can be prepared in many ways, as well as used in several dishes. However, some people’s diets restrict them from consuming eggs for health reasons, or they may just simply choose not to eat them.

What Egg Substitute Are Used For

Eggs are one of the most popular foods around the world. They are a popular breakfast dish and are used in many recipes. On average, each American consumes an average of 278.8 eggs a year – that’s a lot of eggs! Eggs are often one of the most important ingredients in baking, so you must use a good substitute when replacing them.

Eggs play many roles in both baking and cooking. The eggs are essential in many dessert recipes for the desserts to achieve the correct texture and taste. Eggs are also used in many batters and are often used in fried foods. Here are some of the roles eggs play in recipes:

Binding

Eggs are used as a binding agent in many baked goods. They are used to combine ingredients and help hold dishes together. Eggs allow food to maintain a desirable texture and not crumble.

Egg Substitute: Leavening

Eggs can be used as a leavening agent, allowing baked goods to achieve a rise and puffy texture. Foods such as angel food cake and meringue achieve their light and airy texture from eggs.

Moisture

Eggs allow foods to maintain a moist texture and not dry out. They help food achieve the right balance of moisture.

If you don’t use eggs in recipes, it is important to find an egg substitute. Leaving out eggs in dishes will cause a change in taste, texture, and binding.

Healthy Egg Substitute                                     

Fortunately, there are many easy substitutes you can use in your recipes that call for eggs. Here are some of the best egg replacements:

1) Applesauce

Applesauce is a great option for replacing eggs. It is easily accessible and a healthy option. Also, it is best to use one-fourth cup of unsweetened applesauce in substitute of one egg. It is recommended to use unsweetened applesauce versus applesauce sweetened by sugar and cinnamon. That will increase the sweetness of your dessert.

What Egg Substitute Are Used For

2) Yogurt

Yogurt is an easy replacement for eggs. However, you want to avoid flavored yogurt, as it will alter the taste of the recipe. You can use one-fourth of a cup of yogurt to replace one egg. Yogurt is best in substituting for muffins and cakes.

Healthy Egg Substitute                                     

3) Mashed Bananas

Mashed bananas are a simple replacement for eggs and allow for baked goods to be moist and dense. You can use one-fourth cup of mashed banana for every egg the recipe calls for. Mashed bananas are great in foods such as cakes, brownies, bread, and muffins; however, they may leave a slight banana flavor.

Healthy Egg Substitute Mash Banana

4) Vinegar and Baking Soda

Combining vinegar and baking soda can be used as a substitute for eggs in many recipes. Both apple cider vinegar and white distilled vinegar can be used. You can use one teaspoon of baking soda and one tablespoon of vinegar to replace eggs in dishes such as cakes and bread, as they work well to make baked goods light and airy in texture.

Healthy Egg Substitute vinegar and baking soda

5) Chia Seeds and Flax Seeds

Both chia seeds and flax seeds are healthy alternatives to eggs. You can use one tablespoon of grounded chia seeds or flax seeds, mixed with three tablespoons of water. The seeds add a dense texture and nuttier flavor, making them great for waffles, pancakes, muffins, cookies, and bread.

Healthy Egg Substitute Chia Seeds and Flax Seeds

6) Silken Tofu

Silken tofu is a good substitute for eggs that provide the needed moisture in a baked good. You can use one-fourth cup of pureed silken tofu for every egg used. It is a great replacement for dense desserts such as brownies, cookies, cakes, and bread.

Healthy Egg Substitute Silken Tofu

7) Egg White Substitute

If you are making a dish that only calls for egg whites, you can use three tablespoons of Aquafaba for every egg white the dish calls for. Aquafaba is the leftover liquid from a can of beans.

Healthy Egg Substitute Egg White Substitute

8) Egg Yolk Substitute

If you have a dish that calls for just egg yolks, you can use one tablespoon of soy lecithin for every yolk as an alternative. Soy lecithin is a by-product of soybean oil that has similar binding properties to the one egg produced.

Healthy Egg Substitute Egg Yolk Substitute

Vegan Egg Replacements

For those who are vegan, but still want to enjoy the taste of eggs, there are egg replacements that replicate the taste and texture of real eggs. They can be used to make egg dishes, as well as in cooking and baking. Here are some of the top vegan egg alternatives:

 1) Just Egg Vegan Substitute

Just Egg is an easy vegan egg alternative that is made entirely from plant products. It can be used to make omelets, scrambled eggs, baked goods, and in all kinds of cooking.

2) Bob’s Red Mill Gluten-Free Vegan Egg Replacer

Bob’s Red Mill Gluten-Free Vegan Egg Replacer is an easy replacement for recipes that call for eggs. It is great for muffins, cookies, bread, and cakes. It’s also gluten-free too!

3) Follow Your Heart VeganEgg, 100% Plant-Based

Follow Your Heart VeganEgg, 100% Plant-Based is an easy way to use a vegan egg substitute. The soy-based eggs simply need ice-cold water to be transformed into an egg alternative. It can be used in scrambled eggs, omelets, cookies, and cakes.

What is a Replacement For Eggs?

When it comes to replacing eggs in baking, there is a huge selection of alternatives that you may not have even thought about. There are many reasons you may be unable to have eggs in your diet, so why not try one of these replacements:

  • applesauce
  • yogurt
  • mashed bananas
  • vinegar and baking soda
  • flax seeds
  • chia seeds
  • silken tofu
  • aquafaba (for both egg whites and whole eggs)
  • soy lecithin (for egg yolks only)
  • commercial egg replacers (such as Bob’s Red Mill)
  • buttermilk
  • arrowroot powder and water
  • nut butter (such as peanut, almond, or cashew)
  • carbonated water
  • gelatin

Applesauce Egg Substitute

Applesauce is one of the most common substitutes for eggs in baking. This is because it has a great texture and will make your baked goods extra moist. Applesauce is simply made from cooked apples, which are then made into puree. It’s always best to use unsweetened applesauce as an egg replacement. This is because the recipe may become too sweet if you don’t. If you do opt for sweetened applesauce, it’s best to lower the amount of sugar in your recipe. Using 1/4 cup of applesauce is equivalent to around one egg in most recipes.

Healthy Substitute For Eggs in Baking

While there are many substitutes for eggs in baking, some of them are healthier than others. Let’s take a quick recap of some of my favorites when it comes to baking:

  • Chia seeds – to use chia seeds, all you need to do is mix the seeds with water. Upon doing this, the fibers in the seeds help to create an egg-like consistency.
  • Mashed bananas – as well as being thick and creamy, bananas are also incredibly nutritious. Also, because of their texture and sweetness, mashed bananas can replace butter and sugar in recipes too!
  • Silken tofu – this is one of the most versatile options. Silken tofu can be used in a selection of baked goods such as cakes, pies, and pudding.
  • Plant-based yogurt – not only is it a healthy option and works great in cakes, bread, and muffins, but it’s also great at helping to make your baked goods fluffy too!
  • Applesauce – applesauce is great at helping to bring moisture to your baked goods. For this reason, it works best with cakes.
  • Nut butter – perfect for baked goods such as brownies, pancakes, and cookies. This is also a good option if you’re looking to add an extra nutty flavor to your bakes.

Best Vegan Egg Substitute

While most egg substitutes are already vegan, there are some that I find are better than others when it comes to following a vegan diet. Here are some of our top picks:

  • Flaxseed – works best for baked goods such as cookies and muffins. However, they can also be used for veggie burgers!
  • Aquafaba – this is great for both frosting or mayonnaise
  • Banana – ripe mashed bananas are perfect in both pancakes or brownies
  • Applesauce – If you’re looking for the moistest cake you’ve ever tried, then applesauce is the way to go!
  • Chia seeds – perfect for making baked goods such as chia pudding
  • Baking powder and oil – Ideal in baked goods such as cookies
  • Starches – If you’re looking for the best vegan egg substitutes for bread, then a mixture of starches is the way to go. I recommend Bob’s Red Mill Egg Replacer.
  • Tofu – another great substitute for bread is silken tofu. Tofu is versatile and can be used for a selection of both your baking and cooking needs.

Using Egg Substitutes

Using a healthy substitute for eggs can take some practice to get the recipe right and may slightly alter the taste of the dish. This helpful article has several examples of vegan egg substitutes you can use, as well as tips for using egg replacements.

If you don’t eat eggs, then you can be assured that there are several different egg substitute options available. If you have any questions regarding a healthy substitute for eggs, please leave us a comment!

Read more about Egg Yolk Substitute For Custard

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