healthy swops to adopt
Eggs are an essential ingredient for baking; they bind, leaven, add moisture, and provide texture
Determine the egg’s purpose in the original recipe
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Eggs add moisture and act as a binding agent in baking.
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They are also a leavening agent, helping food to rise during baking.
These simple plant-based swops are ideal for recipes that require only 1 or two eggs. It is not suitable for recipes dependent on eggs as the main ingredient.
Not all plant-based swops perform and react the same. Flax and Chia seeds become a gelatinous binder when combined with liquids. Bananas, applesauce, and dairy-free yogurt provide flavor and moisture to cakes, muffins, or scones. Tofu is the most versatile ingredient, ideal for a stir fry, cooked to scrambled egg-like consistency, and moistened baked goods.​
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Check your recipe first, do you need an egg for moisture, a leavening or binding agent?
BANANAS
Add some natural sweetness and moisture to baked goods
1 medium ripe banana = 1 Egg
Adds moisture and acts as a binder
Use a banana to replace an egg:
Cakes, quick breads, muffins,
cookies and bars
APPLESAUCE
Make or purchase unsweetened applesauce to add moisture to
cakes, cookies, and quick breads.
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For moisture, combine
4 tbsp applesauce/puree = 1 egg
Add leavening and moisture,
combine 4 tbsp apple puree + ½ tsp baking powder = 1 egg
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APPLE CIDER
The combination of baking soda and apple cider acts as a
leavener. The chemical reaction between baking soda and apple cider produces carbon dioxide
and water. Adding to cakes, muffins, and quick-breads
creates a light, airy texture.
Combine 1 tsp baking soda +
1 Tbsp apple cider = 1 egg
Add plant-based yogurt to cakes, cupcakes, and muffins for a rich-dense texture. Try making it from scratch with soy, coconut, or almonds, or buy your favorite brand for convenience.
4 tbsp plant-based yogurt (plain or flavored) =1 egg
When combined with a liquid, ground or whole flaxseeds become viscous with a thick, sticky egg-white consistency. Flaxseeds make an ideal replacement for eggs.
Adds moisture and acts as leavening and binding agent.
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1 Tbsp Chia seed + 3 Tbsp Liquid = 1 Egg
Beat together ground chia seeds + liquid leave 5 minutes until mixture thickens.
​When combined with a liquid, ground or whole chia seeds become viscous with a thick, sticky egg white consistency. Chia seeds make an ideal replacement for eggs.
1 Tbsp Chia seed + 3 Tbsp Liquid = 1 Egg
Chickpea aquafaba is the viscous liquid in tinned beans. Substitute for whole egg or whites. Whip to create a fluffy egg meringue-like substitution. Use aquafaba meringue when making plant-based macaroons, mousse, marshmallows, ice cream, icing, or cheese
2 Tbsp aquafaba = 1 egg
Chickpea flour, also known as gram or besan, is an Indian cuisine staple. Use chickpea flour as an egg substitute to bind ingredients when preparing burgers, quick breads, and pancake mixtures.
Combine and rest for 10 minutes -
2 Tbsp chickpea flour + 2 Tbsp water + 1 tsp vegetable oil = 1 egg (binder)
Nutrient-rich and protein-dense tofu adds moisture, and its neutral flavor adapts to most flavor profiles. Tofu makes an ideal replacement for eggs.
COOKING
Equal parts tofu + plant-based milk = 1 Egg
Beat together equal parts tofu and non-dairy milk.
Blend until smooth and creamy.
BAKING:
1/4 cup tofu = 1 Egg
Swop in silken tofu for eggs on your next bake
Soy lecithin is derived from soybeans and is widely used as an additive to stabilize and add texture to processed food. Soy lecithin is used as a binding agent for baked goods or as an emulsifier for recipes needing a smooth and creamy texture and is sold in powder form online and in health food stores.
1 Tbsp soy lecithin powder = 1 egg
OTHER BINDER EGG SWOPS
Other ingredients to use as binders: oat or soy flour, rolled or install oats, potato starch, bread crumbs,
tomato paste, cornstarch or any nut butter (3 tbsp nut butter = 1 egg).
OTHER MOISTURE EGG SWOPS
Mashed avocado adds a rich savory flavor, moisture and creaminess; 1 medium mashed avocado = 1 egg
Non-dairy Buttermilk adds moisture and binding for baked goods; 1/4 cup non-dairy buttermilk = 1 egg
OTHER LEAVENING EGG SWOPS
Great leavening agent for quick breads, scones, and baked goods recipes that don't contain another leavening agent
Baking Powder and oil; 2 tsp baking powder + 1 tsp vegetable oil + 2 tbsp water = 1 egg
Seltzer acts as a leavening agent for light, fluffy baked goods that use eggs for leavening; 1/4 cup seltzer= 1 egg
Vinegar and Baking Soda for recipes that use eggs for leavening: 1 tsp baking soda + 1 tbsp distilled white or apple vinegar = 1 bubbly egg swop
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OTHER THICKENING EGG SWOPS
Best for thickening custards and sauces; baked goods that contain another leavening agent.
Make a slurry; mix 2 tbsp arrowroot powder + 3 tbsp water = 1 egg
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MOST VERSATILE EGG SWOPS
Eggs are an essential ingredient for baking; they either bind, leaven and/or provide texture.
Adds moisture, and acts as a leavening and binding agent.
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These delicate nut-flavored chia plant seeds are antioxidant-rich and high in Omega-3,fiber,
calcium, magnesium, and selenium. Protein dense, just 1 oz of chia seeds provide 4 grams
of plant protein.
When combined with a liquid, ground or whole chia seeds become viscous with a thick, sticky
egg white consistency. Chia seeds make an ideal replacement for eggs.
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1 Tbsp Chia seed + 3 Tbsp Liquid = 1 Egg
Beat together ground chia seeds + liquid
Leave 5 minutes until mixture thickens.
Make nutrient dense and fiber-rich breakfast or dessert puddings.
USE CHIA EGGS:
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Breakfast or dessert puddings, smoothies
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Cakes, quick loaves and muffins
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Sprinkle over cereal, muesli or oatmeal
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Add to salads for crunch and dressings as an emulsifier​​​ .
Adds moisture and acts as a binding agent
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These delicate nut-flavored seeds of the flax plant are rich in Omega-3, fiber, and protein-dense. Just 1 oz of ground flaxseed provides 7.1 grams of plant protein.
When combined with a liquid, ground or whole flaxseeds become viscous with a thick, sticky
egg-white consistency. Flaxseeds make an ideal replacement for eggs.
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1 Tbsp Flaxseed + 3 Tbsp Liquid = 1 Egg
Beat together ground flaxseeds + liquid
Leave 5 minutes until the mixture thickens.
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FLAXSEED EGG USES:
• Pancakes, wattle batter
• Cakes, quick breads, muffins, cookies & bars
Add to salad dressings as an emulsifier
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5 Tbsp flaxseeds + 1 cup water = 1 Egg White
Combine 1 cup water to 5 tbsp whole flaxseeds in a small saucepan. Bring to a boil, reduce the heat and simmer for 10 minutes. Remove from the heat. Strain out the seeds and retain the thick-gloppy mixture to replace egg whites.
FLAXSEED EGG WHITE USES:
• Quiches, frittatas, omelettes
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​Baking, meringues and macarons
Adds moisture and acts as a binding agent
Tofu is processed soybean curd made from coagulated and pressed soy milk. Nutrient-rich and protein-dense tofu adds moisture, and its neutral flavor adapts to most flavor profiles.
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Tofu is a versatile ingredient for use in both savory and sweet cooking. The variety of textures allows for blending, crumbling, or cut into cubes or strips.
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COOKING
Equal parts tofu + plant-based milk = 1 Egg
Beat together equal parts tofu and non-dairy milk.
Blend until smooth and creamy.
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USE TOFU EGGS:
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Egg scramble
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Quiches, frittatas and casseroles
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Sauces, soups and stews
BAKING:
1/4 cup tofu = 1 Egg
Swop in silken tofu for eggs on your next bake
Best for baked goods that have another leavening agent and use eggs as a binder
