What Egg Substitutes Can You Use in Cooking?

Eggs are tasty and multifaceted. However, they can occasionally cause allergic reactions and other undesirable effects. Egg substitutes exist for this reason: to provide the same benefits as eggs without the downsides.

This article reviews the best egg substitutes and includes the best vegan egg substitute and related health benefits.

Egg substitutes are foods that replace eggs. They typically offer several benefits of eggs, including improving volume, texture, and moisture.

Although eggs have health benefits, such as being a source of protein, they may occasionally trigger allergic reactions Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source and other undesirable effects in some people.

Egg substitutes offer the benefits of eggs without the downsides. They also come in handy when eggs are not available.

Before choosing an egg substitute, however, consider the role eggs play in your recipe. This will help you choose the most suitable egg substitute for any recipe.

Egg substitutes come in handy when eggs are not readily available. They can also be useful for cutting back on cholesterol and fat. Other reasons to use egg substitutes include:

Egg-related allergies result when your immune system overreacts to certain egg proteins. The protein can cause your body to overproduce the antibody immunoglobulin E (IgE), which causes inflammation.

Experts use the term “IgE-mediated egg allergy” to explain this occurrence.

Symptoms of IgE-mediated egg allergy include:

• nasal congestion
• hives
• runny nose
• cramps
• nausea
• wheezing
• vomiting
• sneezing 
• coughing
• chest tightness
• shortness of breath

Egg substitutes can often offer the benefits of eggs without these side effects.

The vegan and vegetarian diets focus primarily on plant-based foods. A strict vegetarian diet, on the other hand, excludes all foods of animal origin.

On the other hand, the vegan diet excludes all foods of animal origin. It opts instead for plant-based alternatives, such as nondairy egg substitutes.

The vegan diet offers many Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source health benefits, including promoting weight loss and reducing your risk of heart disease.

Eggs can serve various functions in many foods. However, most people use them to get the following benefits:

• Binding: Eggs can hold ingredients together. They can also improve the structure and stability of baked goods. 
• Leavening: Eggs are an effective leavening agent. Leavening is the introduction of gas into a baked product to improve its volume, shape, and texture.
• Flavor: Egg protein denatures and browns when exposed to heat. This can improve the color and flavor of some baked goods.
• Thickening: Eggs can thicken sauces, curds, and other similar foods. They do this by coagulating when heated.
• Appearance: Eggs can act as a coat for many baked goods. They can also garnish other foods and improve their appeal.
• Moisture: Eggs can easily hold moisture from other ingredients. This can improve the moisture content of baked products.
• Emulsification: Eggs can prevent separating two immiscible liquids, such as water and oil.

Egg substitutes can offer several benefits similar to those of eggs. 

Applesauce is a popular fruit purée and one of the best vegan egg substitutes. It can improve your baked goods’ texture, flavor, and cohesion.

It also contains important nutrients that can lower Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source your cancer risk, asthma, and other diseases. Consider using 1/4 cup of applesauce to replace one egg in your recipe.

Mashed bananas can add moisture to your baked products. It can also act as a binding agent. Other benefits include improved blood sugar levels and better heart health.

You can replace an egg with 1/4 cup of mashed banana.

Aquafaba is the product you get while cooking chickpeas or other legumes in water. It is a great egg substitute for baking and can bind, emulsify, and thicken your baked goods. Try adding 2 tablespoons of aquafaba to your next recipe. 

Ground chia seeds or flaxseed can act as a good binding agent. It can also add flavor without being overpowering. Mix 1 tablespoon of ground chia seeds or flaxseed with 3 tablespoons of water for the best results.

Silken tofu comes from solidified, coagulated soy milk. It contains a high amount of water and can boost the moisture of your baked products. It can also provide a creamy texture and an improved appearance. You may add 1/4 cup of silken tofu for each egg.

Buttermilk can add a good amount of softness and moisture to your cakes and other baked products. It can also provide flavor and some amount of binding. You can use half a cup or 125 milliliters (ml) of buttermilk to replace one egg.

Due to its fizzy nature, carbonated water can easily leaven your baked goods. In fact, it can improve the volume, shape, and texture of your cakes, cookies, and pancakes. It is also typically flavorless and will not interfere with the taste of the final product.

A quarter cup of carbonated water is equivalent to one egg in baking.

Agar-agar powder comes from red seaweeds. Gelatin comes from bovine or fish collagen. Gelatin turns into an agar-agar-like jelly when you add water to it.

Agar-agar and gelatin can improve the flavor and texture of your baked goods. They may also improve Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source digestive health. Try using 1 tablespoon of agar-agar or gelatin with 3 tablespoons of water to replace one egg.

Soy lecithin is a byproduct of soybean oil. It can bind and emulsify your baked products. It may also improve texture, volume, and stability. You may find soy lecithin especially beneficial when baking cakes and muffins.

Consider adding 1 tablespoon or 14 grams (g) of soy lecithin powder to your recipe.

The best egg substitutes offer many of the same benefits as eggs: They can leaven, bind, and emulsify. They can also thicken and add moisture.

Some of the best egg substitutes are applesauce, mashed banana, and silken tofu. Others are carbonated water, buttermilk, and ground chia seeds or flaxseed.

If you want to make dietary changes, check with your doctor first.