Food EducationHealth

Who Needs Eggs? Try These 13 Vegan Egg Substitutes That Work Every Time!

Whether you’re allergic to eggs or follow a plant-based diet, these 13 vegan egg substitutes will do the trick for any egg-based recipe you’re trying to master!

A study in the journal called Atherosclerosis found that regularly eating eggs was two-thirds as bad as smoking due to carotid plaque build-up in the arteries (a major risk factor for stroke and heart attack). This study included 1,200 men and women who regularly ate eggs (the whole egg – yolks and whites included).

Egg eaters are also more likely to develop type 2 diabetes, and maintain a chronic state of inflammation in the body. What causes this inflammation? It’s not the animal protein itself, but instead the saturated animal fat. After a meal of animal products, the bloodstream is inundated with bacterial toxins called endotoxins. Because our gut is full of bacteria, the saturated animal fat causes our gut lining to become leaky, allowing bacteria to make its way into our blood stream, causing inflammation.

If you want to learn more about animal protein and leaky gut, check out this video by Dr. Michael Greger (his stuff is all science-based, and very well explained).

So, without further adieu, here are 13 vegan-friendly egg replacements to prepare any dish that calls for eggs!

Substitutes for Leavening:

Most difficult egg replacement. Helps baked goods rise.

1. Ground Flax:

1 tbsp. ground flax + 3 tbsp. hot water + 3 minutes for thickening = 1 egg
*can provide firm/chewy texture, and earthy/nutty taste
Can be used for: cakes, cupcakes, muffins, grain bread, cookies, granola bars

2. Baking Powder:

1 tsp. baking powder + 2 tbsp. water + 1 tbsp oil = 1 egg
Can be used for: gluten-free baking

3. Apple Cider Vinegar (ACV):

1 tbsp. ACV + 1 tsp. baking soda = 1 egg
Can be used for: cakes, cupcakes, muffins, grain bread, cookies

4. Carbonated Water:

1/4 cup carbonated water = 1 egg
*Make sure you remove 1/4 cup of the recipe’s liquid with the carbonated water so that the recipe isn’t full of excess liquid
Can be used for: cakes, cupcakes, muffins, grain bread, cookies

5. Soy Protein:

1 tbsp. soy protein powder + 3 tbsp. water = 1 egg
*I don’t recommend consuming soy but have included this option here for those that do consume it
Can be used for: cakes, cupcakes, cookies, muffins

Substitutes for Binding: Used to help hold mixtures together, without the need for rising.

6. Ripe Bananas:

1/2 mashed banana = 1 egg

*will leave a hint of banana-like flavour and increase sweetness
Can be used for: breads, muffins, pancakes, cookies

7. Peanut Butter (or other nut butter):

3 tbsp. peanut butter = 1 egg
Can be used for: cookies, vegan burger patties (or “meatballs”), pancakes, granola bars, crackers

8. Arrowroot Powder:

2 tbsp. arrowroot powder = 1 egg
Can be used for: puddings, sauces, gravies, custards, pancakes and waffles

9. Potato Starch:

2 tbsp. potato starch = 1 egg
Can be used for: puddings, sauces, gravies, custards, pancakes and waffles

Substitutes for Moisture:

If you want to add moisture to your baking, use these substitutes. Can also be used for leavening (when I used to bake I had success with these ingredients for recipes that required rising time).

10. Chia Seeds:

1 tbsp. chia seeds + 1/3 cup water + 3 minutes for thickening = 1 egg
Can be used for: cakes, cupcakes, muffins, grain bread, cookies, granola bars

11. Apple Sauce:

1/4 cup unsweetened apple sauce = 1 egg
*never use more than 1 cup of applesauce total in any recipe
Can be used for: cupcakes, cakes, muffins

12. Puréed Prunes:

1/4 cup puréed prunes = 1 egg
Can be used for: cupcakes, cakes, muffins, brownies, cookies

Substitutes for Savoury Dishes:

Typically use egg whites to make fluffy, or custard-like dishes.

13. Agar Agar:

1 tbsp. agar agar + 1 tbsp. water = 1 egg
* Make sure to whip, chill, and then whip again
Can be used for: pudding, mousses, vegan cheesecake, jellies, custards and vegan ice cream

I also love this info-graphic by Swansonvitamins on egg substitutions (gave me a little inspiration to write this article!)
Image Via Swansonvitamins.com
Image Via Swansonvitamins.com

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