Essential Egg Replacements
It's not too uncommon in our clinic to find that people are intolerant to egg, which can often lead to a 10-second breakdown! Eggs are such a heavily relied on food in our society, and for good reason. They are a nutritional gem, providing vital nutrients like calcium, iron, iodine and protein. Living a life without eggs is completely doable - and we're here to make that transition a little easier.
One egg can do three things in a recipe - provide moisture, make something rise or nice and fluffy, and to bind and hold ingredients. Knowing how egg is being used in whatever you're cooking is important in being able to substitute properly.
1. To hold/bind ingredients
- Arrowroot or chickpea flour (2 tbsp = 1 egg)
NOTE – you may need to add extra ingredients to help rise.
2. To help rise
- 1 tsp vinegar + 1 tsp baking powder = 1 egg
- Flax egg (1 tbsp flax meal mixed with 3 tbsp hot water = 1 egg)
- Chia egg (1 tbsp chia seed mixed with 3 tbsp hot water = 1 egg)
3. For moisture.
- 1 banana = 1 egg
- ¼ cup applesauce = 1 egg
- ¼ cup silken tofu = 1 egg
There are also vegan egg replacers readily available. Some of these contain gluten or soy, so we prefer to promote these simple culinary replacements for egg.
Consider what the egg is doing in the recipe, and pick the most suitable replacement. This may mean two replacements for the one egg, as eggs often do more than one thing in a recipe. If you are finding it difficult to find nutritional inspiration without eggs, please get in touch, as we can provide assistance worldwide when it comes to nutrition! Checking out great vegan blogs is also a great option, like deliciouslyella.com! Most of our recipes are vegan, gluten-free and wheat-free, so make sure to check them out as well.