10 Best Vegetarian Substitutes for Eggs

April 1, 2023

For a variety of reasons, including health, ethical, and environmental considerations, vegetarianism has become more and more popular in recent years. Adopting a vegetarian diet can be challenging because it requires finding suitable substitutes for ingredients that are commonly used in recipes, like eggs. Whether its because of allergies or veganism, your search for egg substitutes ends here. Read here to know all the possible vegan alternatives to eggs.

Introduction

Although they are frequently used in recipes, eggs are unacceptable for those who follow a vegetarian or vegan diet. For a variety of reasons, including health, ethical, and environmental considerations, vegetarianism has become more and more popular in recent years. Fortunately, many dishes can employ vegetarian alternatives to eggs. We will examine the top ten vegetarian alternatives to eggs in this article.

Reasons why you might need to replace eggs

There are several causes for which you might need to locate an egg substitute for your diet. Two of the most prevalent are dietary preferences and allergies.

Egg allergy

In the US, allergies to eggs are the second most frequent type of food allergy.

According to one study, 66% of children overcome their allergy by age five, and 50% of children outgrow it by the time they are three years old.

Some studies indicate that an allergy to eggs may not be outgrown until age 16.

While most kids allergic to eggs eventually become tolerant, some people stay allergic their entire lives. Some might not become allergy aware until they are well into age.

Vegan diet

Some people prefer not to eat meat, dairy, eggs, or other animal products and adopt a vegan diet.

Vegans abstain from consuming animal products for various reasons, such as ethical considerations involving animal rights, environmental concerns, or health-related issues.

Substitute to Eggs

Aquafaba

The water that has been used for cooking legumes like chickpeas is known as aquafaba. This vegan alternative, which is roughly translated from Latin to mean “bean water,” can be used instead of egg whites because the proteins and carbohydrates are structurally similar.

Use 1 tablespoon of aquafaba for 1 egg yolk, 2 tablespoons for 1 egg white, or 3 tablespoons for a whole egg when substituting aquafaba for eggs in vegan dishes (such as meringues, marshmallows, ice cream, or mayonnaise).

Since aquafaba is just the liquid in canned beans or chickpeas, it is remarkably inexpensive. Nevertheless, it may also be prepared at home by heating dried beans and filtering the liquid. Since canned beans frequently contain salt and leftovers from the plastic container lining, handmade aquafaba would be preferable. With this recipe book you can explore more egg-like qualities of aquafaba.

Egg substitute powders

Most supermarket stores provide a variety of powdered egg substitutes. They typically contain starch or flour plus a rising agent and are versatile, vegan, and gluten-free. When volume is crucial, they are a great egg substitute.

Egg replacement powders can be used in cookies, muffins, and cakes, as a binding agent in vegan casseroles, and in vegan meatloaves without adding undesirable flavor or sweetness. Make vegan egg replacer powder at home using this recipe.

Flaxseed (aka linseed)

When pulverized, this nutrient-rich seed can replace eggs in vegan baking and cooking and is loaded with antioxidants.

3 tablespoons of water and 1 tablespoon of ground flaxseed should be combined, stirred, and left for 5 minutes to thicken. In baked goods, including bread, cakes, muffins, cookies, burgers, and vegan meatballs, ground flaxseed simulates the binding properties of eggs.

Try this recipe for vegan sun-dried tomato and basil meatballs to observe the binding properties of ground flaxseed.

Ripe bananas

Ripe bananas act as a vegan egg alternative by providing moisture and sweetness to plant-based recipes. To avoid dense baked items, increase the amount of the rising ingredient (such as baking powder). Cakes, pancakes, and brownies work best with ripe bananas.

One medium-sized mashed banana can be used in place of one egg.

Silken tofu & firm tofu

Tofu is a vegan egg substitute high in protein, and silken tofu gives a creamy texture when used in cheesecakes, ice cream, sour cream, or puddings instead of eggs. Firm tofu is a fantastic substitute for eggs in savory meals like eggless quiches, lasagne, vegan egg salad, or a morning scramble.

To substitute for one egg, use 1/4 cup of pureed silken tofu. Generally speaking, supermarket stores carry tofu.

Yogurt or buttermilk

Yogurt and buttermilk are both suitable alternatives to eggs. The flavor of your recipe may change if you use flavored or sweetened yogurt. Therefore plain yogurt is recommended.

Use 1/4 cup (60 grams) of yogurt or buttermilk for each egg that needs to be substituted.

The ideal baked goods for this substitution are muffins, cakes, and cupcakes.

Arrowroot powder

A South American tuber plant called arrowroot contains a lot of carbohydrates. The plant’s roots extract the starch, which is then processed and marketed as flour, starch, or powder.

It is used in baking, cooking, and personal and home goods. It resembles maize starch. It is available online and in a lot of health food stores.

To substitute 1 egg, combine 2 tablespoons (or about 18 grams) of arrowroot powder with 3 tablespoons (or about 45 grams) of water.

Nut butter

In most recipes, nut butter like almond, cashew, or peanut butter can be used instead of eggs.

Use three tablespoons (60 grams) of nut butter instead of one egg.

This is best used in cookies, brownies, and pancakes but may change the flavor of your final product.

Choose creamy nut butter rather than chunky varieties to ensure that everything blends well.

Carbonated Water

Unexpectedly, carbonated water works well as an egg substitute. According to The Kitchn, carbonated water is one of the greatest egg alternatives, outperforming both aquafaba and flax eggs. A batch of muffins produced with eggs and a batch made with carbonated water in place of eggs were compared on the website, and there was essentially no difference between the two. Instead of using eggs, carbonated water was used to create moist, soft muffins that had a crisp exterior and inside.

According to Healthline, carbonation may be the reason why carbonated water works so well as an egg substitute. By encasing air bubbles, carbonation makes baked goods fluffy, light, and moist. In baked dishes intended to be tender and delicate, it works well as an egg substitute.

Black salt (kala namak)

Black salt, commonly called kala namak, is a volcanic salt that has long been a staple of Asian cooking. This is believed to give an eggy taste and smell. Black salt is a staple in vegan cooking because of its strong flavor, resembling eggs’ taste and high sulfur concentration. Although it should only be used seldom, it tastes great in tofu scrambles, vegan egg salads, quiches, frittatas, and vegan French toast. Black salt can be purchased online or at specialized food stores, although supermarkets are starting to carry it more frequently now. Use black salt in this wonderful vegan spinach, artichoke, and mozzarella frittata dish.

Conclusion

Vegetarianism has been increasingly popular in recent years for various reasons, including health, ethics, and environmental concerns. Finding adequate vegan replacements for foods frequently used in recipes, like eggs, is one of the difficulties of adopting a vegetarian diet.

FAQ

Are these egg substitutes suitable for vegans?

All the egg substitutes mentioned in this article are suitable for vegans.

Can these substitutes be used in any recipe that calls for eggs?

Most substitutes can be used in recipes that call for eggs, but it's best to use them in recipes that call for one or two eggs.

Are there any substitutes that are better for savory dishes?

Yogurt and aquafaba are both excellent substitutes for savory dishes.

Can I use more than one substitute in a recipe?

You can experiment using different egg substitutes in a recipe to find the best one.

Are these substitutes healthier than eggs?

Some substitutes, such as chia and flax seeds, are healthier than eggs as they are high in fiber and omega-3 fatty acids. However, it's important to remember that all substitutes should be used in moderation as part of a balanced diet.

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