Eggs are really healthy and handy, which makes them a favorite food for many. They’re mainly common in baking, where almost every recipe needs them. However, for several reasons, lots of people avoid eggs. Luckily, there are a variety of replacements you can use instead. This informative article explores the several ingredients that can be used as egg alternatives.

Reasons Why You Might Need to Replace Eggs

There are many different reasons why you should find a substitute for eggs in your diet. Two of the most common reasons are allergies and dietary preferences.

Egg Allergy

Believe or not, eggs second most common food allergy in infants and young children. One study showed that 50% of children will outgrow the allergy by the time they are 3 years old, with 66% outgrowing it by the age of 5. Some other studies suggest it may take until age 16 to outgrow an egg allergy. Although most children that are allergic to eggs become tolerant after some time, some individuals keep on being allergic their entire lives.

Vegan Diet

Many people follow a vegan diet and choose to never eat meat, dairy, eggs or other animal products. Vegans are not consuming animal products because of several reasons, such as health purposes, environmental concerns or ethical reasons regarding animal rights.

Why Are Eggs Used in Baking?

Eggs have many purposes in baking. They contribute to the structure, color, flavor, and consistency of baked goods in the following ways:

• Moisture: The liquid from eggs is absorbed into the other ingredients in a recipe, which helps add moisture to the finished product.
• Leavening: Eggs trap pockets of air in foods, causing them to expand during heating. This helps foods puff up or rise, giving baked goods like soufflés, angel food cake and meringues their volume and light, airy texture.
• Binding: Eggs help combine ingredients and hold them together. This gives food its structure and prevents it from falling apart.
• Flavor and appearance: Eggs help carry the flavors of other ingredients and brown when exposed to heat. They help improve the taste of baked goods and contribute to their golden-brown appearance.

Thankfully, there are various egg alternatives.

01. Mashed Banana

Another popular replacement for eggs is a mashed banana. The only negative aspect of baking with bananas is that your finished product may have a mild banana flavor. Other puréed fruits like pumpkin and avocado do the job too and may not influence the flavor as much. Whichever fruit you choose to use, you can replace each egg with one-fourth cup (65 grams) of purée. Baked goods made with puréed fruits may not brown as deeply, but they will be very dense and moist. This substitution is most effective in cakes, muffins, brownies and quick breads.

02. Ground Flaxseeds or Chia Seeds

Flaxseeds and chia seeds are both tiny seeds that are very nutritious. They are well loaded with omega-3 fatty acids, fiber, and other unique plant compounds. You can grind the seeds yourself at home or buy ready-made seed meal from the store. To replace one egg, whisk together 1 tablespoon (7 grams) of ground chia or flax seeds with 3 tablespoons (45 grams) of water until fully absorbed and thickened. Doing so may cause baked goods to become heavy and dense. Also, it might result in a nuttier flavor, so it is most effective in products like pancakes, waffles, muffins, breads, and cookies.

03. Commercial Egg Replacer

There is a selection of commercial egg replacers available on the market. These are generally made from potato starch, tapioca starch, and leavening agents. Egg replacers are suitable for all baked goods and should not affect the flavor of the finished product. Some commercially available brands include Bob’s Red Mill, Ener-G, and Organ. Each brand comes with its own instructions, but typically you combine 1.5 teaspoons (10 grams) of powder with 2–3 tablespoons (30–45 grams) of warm water to replace one egg.

04. Applesauce

Applesauce is a purée made from cooked apples. It’s generally sweetened or flavored with other spices such as nutmeg and cinnamon. Using 1/4 ( about 65 grams ) of applesauce might replace 1 egg in nearly all recipes. It’s wise to use unsweetened applesauce. In case you’re using a sweetened variety, it is advisable to reduce the amount of sugar or sweetener in the recipe itself.

05. Silken Tofu

Tofu is condensed soy milk that has been processed and pressed into solid blocks. The texture of tofu varies based on its water content. The more water that is pressed out, the firmer the tofu gets. Silken tofu has a high water content and is, therefore, softer in consistency. To replace one egg, substitute one-fourth cup (about 60 grams) of puréed, silken tofu. Silken tofu is relatively flavorless, but it can make baked goods dense and heavy, so it’s best used in brownies, cookies, quick breads and cakes.

06. Nut Butter

Nut butters like peanut, cashew or almond butter can also be used to substitute eggs in most recipes. To replace one egg, use 3 tablespoons (60 grams) of nut butter. This may affect the flavor of your finished product, and it’s best used in brownies, pancakes, and cookies. You should also make sure to use creamy nut butter, rather than chunky varieties so that everything mixes properly.

07. Vinegar and Baking Soda

Mixing 1 teaspoon (7 grams) of baking soda with 1 tablespoon (15 grams) of vinegar can replace one egg in most recipes. Apple cider vinegar or white distilled vinegar is the most popular choices. When mixed together, vinegar and baking soda start a chemical reaction that produces carbon dioxide and water, which makes baked goods light and airy. This substitution works best for cakes, cupcakes and quick breads.

08. Yogurt or Buttermilk

Both yogurt and buttermilk are good substitutes for eggs. It’s best to use plain yogurt, as flavored and sweetened varieties may alter the flavor of your recipe. You can use one-fourth cup (60 grams) of yogurt or buttermilk for each egg that needs to be replaced. This substitution works best for muffins, cakes, and cupcakes.

09. Arrowroot Powder

Arrowroot is a South American tuber plant that is high in starch. The starch is extracted from the roots of the plant and sold as a powder, starch or flour. It resembles corn starch and is used in cooking, baking and a variety of personal and household products. A mixture of 2 tablespoons (about 18 grams) of arrowroot powder and 3 tablespoons (45 grams) of water can be used to replace one egg.

10. Aquafaba

Aquafaba is the liquid left over from cooking beans or legumes. It’s the same liquid that is found in canned chickpeas or beans. The liquid has a very similar consistency to that of raw egg whites, making it an excellent substitution for many recipes. You can use 3 tablespoons (45 grams) of aquafaba to replace one egg. Aquafaba works especially well in recipes that call for just egg whites, such as meringues, marshmallows, macaroons or nougat.

11. Soy Lecithin

Soy lecithin is a byproduct of soybean oil and has binding properties similar to that of eggs. It’s frequently added to commercially prepared foods because of its ability to mix and hold ingredients together. It’s also sold in powder form in most health food stores. Adding 1 tablespoon (14 grams) of soy lecithin powder to your recipe can replace one egg.

12. Carbonated Water

Carbonated water can add moisture to a recipe, but it also acts as a great leavening agent. The carbonation traps air bubbles, which help make the finished product light and fluffy. You can replace each egg with one-fourth cup (60 grams) of carbonated water. This substitution works great for cakes, cupcakes and quick breads.

13. Agar-Agar or Gelatin

Gelatin is a gelling agent that makes a great substitute for eggs. However, it’s an animal protein that is typically derived from the collagen of pigs and cows. If you avoid animal products, agar-agar is a vegan alternative obtained from a type of seaweed or algae. Both can be found as unflavored powders in most supermarkets and health food stores. To replace one egg, dissolve 1 tablespoon (about 9 grams) of unflavored gelatin in 1 tablespoon (15 grams) of cold water. Then, mix in 2 tablespoons (30 grams) of boiling water until frothy. Alternatively, you can use 1 tablespoon (9 grams) of agar-agar powder mixed with 1 tablespoon (15 grams) of water to replace one egg. Neither of these replacements should affect the flavor of your finished product, but they may create a slightly stiffer texture.

Sources & References:
www.ncbi.nlm.nih.gov
www.jacionline.org
www.jacionline.org/article
www.tandfonline.com
link.springer.com
www.sciencedirect.com
link.springer.com
authoritynutrition.com

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Eggs are really healthy and handy, which makes them a favorite food for many. They're mainly common in baking, where almost every recipe needs them. However, for several reasons, lots of people avoid eggs. Luckily, there are a variety of replacements you can use instead. This informative article explores...
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