Something Better than Eggs!

by | Last updated Aug 16, 2023 | Nutrition

Eggs! Cooks and chefs have used them for centuries, but mounting evidence indicates that the health benefits of eggs are hyped, and frequent egg consumption is a health hazard. This blog examines vegan alternatives to eggs used in recipes without the additives of ultra-processed egg replacements!


Many other ingredients, including whole-grain flour, legume flour, or starch can serve as binding agents in cooking. To bind savory patties, balls, burgers, or loaf, you could also try using some potato, tomato paste, or rolled oats. Mashed squash has also been suggested as an option in suitable recipes. Omega- 3 rich flaxseed is another simple nutritious option that can provide binding and thickening action in some recipes. To replace one egg, try combining about two-and-half tablespoons ground* flaxseed (about the equivalent of one tablespoon whole seed) with three tablespoons of water. After a few minutes, the mixture will become gelatinous in baked items, such as breads, muffins, or pancakes. Keep in mind that it will lend a slightly nutty flavor to the finished product.


The leavening action supplied by eggs during baking can be more challenging to replace. Various commercial products are available, such as egg replacers, and of course, leavening agents such as yeast and baking powders or sodas. Some people report a slight aftertaste with certain egg replacers. If you aim to go strictly vegan, note that some of these replacers may contain egg white. Since many baking powder and baking soda-related products contain potentially harmful chemicals, particularly to cells of the stomach lining, we would recommend discretion in their use. You will notice that we have included a couple yeast-raised recipes. This option can work adequately for breads and similar baked goods. We would mention, however, that yeast-raised foods are best eaten no earlier than 24 hours after baking. This will allow harmful byproducts of the activated yeast to dissipate.

Regarding leavening, keep in mind that flours with higher gluten levels, such as wheat, spelt, or kamut, rise better than do low-gluten or gluten-free ones, such as millet, rice, or oat. Moisture: If a recipe calls for just one egg, you might be able to omit it and just add a small amount of liquid such as water, soy milk, oil, applesauce, or soy yoghurt, to compensate for the moisture. Note that a medium-size egg equals about one-fourth cup volume. Mashed banana could be used in waffles, pancakes, muffins, breads, or cakes.

As would be expected, it will make the product denser, as well as give it a banana flavor! Apple or pear sauce, or other pectin-rich pureed fruit could also be tried in baked goods as an alternative to bind and add moisture. You could try about two tablespoons per egg omitted.

If the recipe calls for several eggs, such as cheesecake, omelets, mayonnaise, pudding, egg salad, or quiche, organic non-GMO tofu can be a satisfactory replacement. Nutritious, soft, bland and easy to flavor, it can be readily used in sweet or savory dishes. Depending on the recipe, silken or firm tofu may be preferable. You might also find silken tofu a nice replacement for eggs in a heavy cake. Soy yoghurt can add moisture and denseness to recipes such as non-fluffy baked muffins or cakes as well. About one-fourth cup has been suggested as an option per egg omitted. Since soy is a legume high in fat, it tends to add tenderness and moisture to cooking, whether used as flour, soaked beans, or in other forms.

Odds and Ends

Vegan milks, such as soy or rice milk can be used to replace egg-wash glazes on your baked goods. Rosalie Hurd, author of the Ten Talents Cookbook, suggests flaxseed jell as an alternative to egg whites for meringue. Soak flax in water for 30 minutes. Simmer 10 minutes. Strain. Set in refrigerator. Beat as you would egg whites for meringue. It will not hold its shape when heated, but can be used in recipes requiring no further cooking (p. 612). A small amount of turmeric can add a yellow color to finished products if desired. Do not use much, unless you want to taste the flavor of the herb.

Wrapping It Up

As Barbara Watson Paille expresses, “When it comes to egg-free cooking, some substitutions may be required. Or it may mean that one can develop a new appreciation for a different recipe altogether. One simple method of leavening action is that of waffle irons. For example, to some people, pancakes are synonymous with ‘light and fluffy.’ But it has been my experience that homemade vegan waffles tend to get much higher marks than egg-free pancakes and they are very easy to make. The intense heat from the top and bottom of the waffle iron causes the batter to raise without eggs or leavening. Crepes can also be made very successfully as they do not require any ‘fluff’ factor.”

Enjoy experimenting in the kitchen for abundant health, and in doing so, reap the blessings that our Creator has so lovingly bestowed for you!

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