Eggs are a healthy and excellent source of proteins. Not only are they low in calories and rich in proteins, vitamins, and minerals, but also there are several ways to use them. They are easy to prepare and quite affordable in most parts of the world.
They also feature in many baking recipes. Eggs help bind all your ingredients together, add moisture, help your baked and pastry goods rise, and enhance the color and taste of your goods.
However, some people avoid them due to various reasons. Some of the most common reasons why people avoid them include allergies and observing a vegan diet. Some avoid them due to cholesterol concerns, while others dislike the taste or smell.
Luckily, there are simple alternatives if you want to reduce your daily egg intake, are allergic, or want to stop consuming them completely.
8 healthy egg replacement products that you can use
1. Plain or unsweetened vanilla yogurt
First, you need to consider the needs of your baking recipe. Some recipes call for bold egg flavors; others need eggs for moisture or to help a cake rise and get light and fluffy. Plain yogurt or unsweetened vanilla yogurt will be a great substitute for recipes that require eggs’ rich, bold, and creamy flavor.
One egg is equal to a quarter cup of yogurt. This substitute is perfect for cakes, brownies, muffins, and cupcakes. Remember that sweetened and flavored yogurt may alter the taste of your final product. You can also use Greek yogurt.
2. Silken tofu
Silken tofu is unpressed, coagulated soy milk. It has a much softer consistency than tofu because it retains a lot of water. You can substitute one egg for a quarter cup of silken tofu. Put your tofu in a blender, add water, and blend until soft and liquid.
Usually, silken tofu is used in dense recipes that do not need to fluff up, including dense cakes, muffins, pies, and quick breads. Avoid this substitute if you’re baking something that requires a lot of eggs. Silken tofu can be dense and does not easily fluff up.
Note that your cakes and pastries may not have the most desirable brown color with this recipe.
3. Ripe, mashed banana
Ripe mashed bananas are common egg replacements in baking. They give your baked goods a hint of sweet flavor and banana scent. They also add extra moisture and density to your baking.
Use a quarter cup of pureed banana to replace one egg. Like silken tofu, the recipe is best for dense cakes, quick bread, muffins, and pancakes. However, some people may not like the smell of bananas in their baked foods. If that’s you, replace bananas with pureed avocado and pumpkin.
Bananas may also reduce the risk of chronic diseases such as cancer and diabetes. This is according to research published by Food and Function in 2021, which showed bananas contain anti-inflammatory and antioxidant properties.
4. Aquafaba
Aquafaba is water left from a can of chickpeas or after boiling chickpeas for a long time. This water can replace egg whites in baking or vegan cooking.
The U.S. News and World Report recommends using three tablespoons of aquafaba to replace one egg. The small amounts of proteins and fiber make it a great addition to your baking.
It is perfect for recipes that use egg whites, such as macaroons, nougat, meringues, and marshmallows.
5. Baking powder and vegetable oil
Baking powder is used in most baking recipes to leaven or increase your products. Combining baking powder with vegetable oil also leaves them soft and moist.
Replace one egg by mixing one teaspoon of baking powder, one and a half tablespoons of water, and one and a half tablespoons of vegetable oil. But keep in mind the nutritional value of the replacements you are using. Baking powder is high in sodium, while vegetable oil is calorie-dense, so proceed cautiously.
6. Potato starch
Like eggs, potato starch is also a great binder in baking. Mix two tablespoons of potato starch powder with three tablespoons of warm water in place of one egg. Whisk until you get a thick, uniform consistency.
It is used in making custards and puddings due to its dense nature. It can also be used to bind meatballs and meatloafs. Alternatively, use arrowroot powder for similar recipes because it is flavorless and barely affects your recipes.
7. Buttermilk
You might be familiar with buttermilk, particularly in pancake and biscuit recipes. This fermented dairy product is excellent for recipes that require leavening, such as cakes, cookies, breads, and muffins.
Use a quarter cup of buttermilk to replace one egg.
Like plain yogurt, buttermilk is a good source of calcium and vitamin D. It contributes to strong and healthy bones and teeth.
8. Ground flaxseeds
Ground flaxseeds act as a binding agent in baking. Replace one egg by mixing one tablespoon of ground flaxseed with three tablespoons of warm water. Also, let the mixture sit for one to two minutes before using.
Flaxseeds are a nutrition powerhouse with dietary fiber, iron, magnesium, and potassium. They also contain alpha-linolenic acid, a type of omega-3 fatty acid.
It is best when used in baking cookies, waffles, and muffins. You can also use chia seeds for similar recipes.
Takeaway
Some egg replacements suit light and fluffy baking, while others call for heavy and dense recipes. Remember, you may need to choose a different replacement for different recipes.
Also, experiment with a few egg substitutes to find what works best for you.
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