8 Safe And Easy Ways To Replace Eggs When You’re Intolerant


Published:

Why do eggs cause such a problem for so many people? Sometimes it’s a matter of a true anaphylactic reaction, when the body has built up antibodies against the protein components of the egg itself, and the person with the egg allergy cannot tolerate any exposure at all. This scenario is a true food allergy. Other times, it has more to do with gut health and the immunity built up in the body’s intestinal tract, a scenario more in line with an egg intolerance or sensitivity. The good news is, just because someone has a food sensitivity now, doesn’t necessarily mean it’s a life sentence. To figure out which scenario fits you, along with ways you can potentially beat your food sensitivities, please reference this post for some suggestions1.

Egg Intolerant Does Not Equal Boring Food

Eggs are so popular in recipes that it may seem impossible to avoid them when you have an egg allergy or intolerance. While it may be hard to believe, there is a way to enjoy “eggs,” and recipes that call for them, with some genius stand-in egg replacements. In fact, the ones I will share with you here are all delicious and easy vegan egg options too.

Since we avoid eggs in our own kitchen, I figured you might find it helpful to take a peek at the healthy replacements we use and how we use them. Whether you’re looking for a scrambled egg or a way to bake up something delicious, these eight replacements should spark some ideas about how you can easily replace eggs in your own kitchen.

My Top 8 Vegan Egg Option Substitutes

  • Tofu
  • Baking powder with oil
  • Applesauce
  • Bananas
  • Flaxseed
  • Egg Replacer
  • Aquafaba
  • VeganEgg

Some of these substitutes work great as a scrambled egg replacement while others are best used for baking. Some are even being used to make mayonnaise, butter and meltable cheese2.

Each egg replacement has unique nutritional properties and it’s own best use as well as special circumstances to consider. Be sure to review all these details before deciding which egg substitute will work best for you.

I know the majority of the egg substitutes I’ll be sharing today are best used in baked goods. Even when using gluten-free flour to bake, I encourage you to use it only on occasion. When grain is processed to become flour, many of the wholesome nutrients contained within it, especially the fat soluble ones, are drastically changed in the process. This causes the nutrients to absorb much more quickly which can negatively affect your gut flora.

About Baked Goods: I’m not a huge fan of using any gluten-free flour to replace healthy produce in the diet. Just because there’s no gluten doesn’t mean it should make up the bulk of your calories. Always support your thyroid and your body with the most nutrient dense and diverse foods possible.

Tofu

One of my favorite scrambled egg replacements is silken tofu. I know we’ve talked many times about eating soy when it comes to your health, especially in regards to autoimmune disease. Of course, if soy is on your list of food allergies or intolerances, I would say to pass on this egg substitute. If you suspect you may have an issue with soy, you can look at some of the common symptoms of food intolerance in this post to see if you might be onto something3.

If you can tolerate soy and you truly miss eating scrambled eggs for breakfast, add some salt, pepper, a little turmeric or some soy sauce and saute the tofu in a pan. You can also add some chives or garlic to the oil for a nice added flavor. While it will be obvious these are not eggs to anybody who eats this dish, it’s still a decent approximation to fulfill that scrambled egg craving.

Here are my top takeaways when considering tofu as your egg allergy replacement:

  • No soy allergies
  • Common choice for vegans
  • Best for scrambling
  • Less binding for baking purposes than other egg substitutes
  • Contains all eight essential amino acids, high in iron and calcium4

Baking Powder and Oil

A perfect way to replace eggs in baked goods for the moisture and volume content is by using baking powder and oil. This is a common choice when baking cornbread, cookies, and muffins. To replace one egg, whisk together one teaspoon of vegetable oil, two teaspoons of baking powder and two tablespoons of water5.

Because the nutrient make up of oil is strictly fat, no protein will be added to any recipe using this substitute as it would be when using an egg. I would use a good quality organic canola oil for this method to keep the taste of the oil from competing with the flavor of the finished baked product.

Although it’s not meant to replace a meal of scrambled eggs, oil on its own also makes a great substitute for moisture in many baked goods. As long as you’re not replacing more than one egg with more than ¼ cup of oil, the flavor is so subtle it will likely go undetected6.

When using oil with baking powder, key points to remember are:

  • Too much will taste greasy
  • Whisking with water helps with volume
  • No protein component
  • Good for moisture not for binding

Applesauce

Another great contender to replace eggs in baked goods is applesauce. This is an especially good choice when you are baking something sweet and want added moisture to boot.

Being made from fruit, applesauce will not contain the protein value of an egg when used in recipes. It does have little fiber and it contains carbohydrate based calories. Use unsweetened applesauce and rely on the naturally sweet flavor of the apples to boost the taste of your finished breads, cakes or muffins.

To replace one egg in any recipe, use ¼ cup of applesauce. Some also say combining ½ teaspoon of baking powder with the applesauce will help with leavening and prevent excess moisture in your finished baked goods7. Beyond sweetness, applesauce will add the flavor of the fruit to your recipe, so be sure to consider how the other ingredients will hold up to the mild taste of apples.

Best tips to consider using applesauce in place of eggs include:

  • For sweet baked goods
  • Will have a mild apple flavor
  • Mostly carbohydrates with a little fiber
  • Can be excessively moist
  • May need to reduce other sweet components in recipe

Bananas

Bananas are one of the best replacements for eggs in sweet baked goods. They provide moisture and fullness, offering density and natural sweetness to breads. On top of that, there aren’t too many people who report a banana allergy, which makes it a perfect choice.

Just like it’s cousin the apple, bananas are made up of mostly carbohydrates with a bit of fiber, so they won’t contain the protein content an egg does when used in a recipe. When replacing one egg, use ¼ cup, or roughly half a mashed banana for the proper volume replacement8. Using the banana substitute will also give your finished treats a mild banana flavor.

Another way to use a banana, if you don’t have an egg allergy or intolerance, is to make the world’s easiest, and in my opinion, most delicious pancakes. Simply take eggs or egg whites and mix with a mashed banana and gluten-free rolled oats to pancake batter consistency, then saute in a pan. Oats are naturally gluten free of course. Just be sure to check that the oats you purchase were not processed in a facility that also processes wheat products so you can put your mind at ease.

Using bananas in place of eggs, observe these pointers:

  • Moist and dense component
  • Best for sweet dessert breads
  • Mostly carbohydrate makeup
  • Not as good at binding as others
  • Retains flavor of the fruit

Flaxseed

Flaxseed is another egg replacement that has a mild, mostly undetectable flavor. It’s a great alternative to use when baking anything, including savory dishes. On top of that, its mucilaginous consistency makes it a great binder, much like an egg.

Being mucilaginous, or slimy has its benefits for the digestive tract too. Mucilaginous compounds naturally coat and sooth the upper intestinal tract and help leaky gut issues when they are ingested. While flaxseed isn’t the source of protein an egg is, it does have plenty of fiber and is a very good source of essential fats.

In order to get the flaxseed to just the right consistency, mix three tablespoons of water with one tablespoon of freshly ground flaxseed. Let the mixture sit until all the water is absorbed and use in place of one egg for your recipe9.

Things to consider when using flaxseed for egg replacement include:

  • Great binder in all baked goods
  • Undetectable flavor
  • Helps coat the digestive tract
  • Must soak before use
  • Excellent source of essential fats

Egg Replacer

Another clean egg substitute free of allergens for most people is Ener-G Egg Replacer. Made up mostly of resistant potato starch, fiber, and some baking powder, it’s an excellent choice for use in baked goods.

Egg Replacer doesn’t impart much of a flavor on most things, but most folks seem to use it for savory baked goods more often than not. With a small amount of carbohydrates as it’s only caloric component, you won’t be getting the boost of protein you would by using an egg.

To properly use this product in place of one egg, mix 1 ½ teaspoons of dry mix to two tablespoons of water10. Interestingly enough, you can adjust this mix to mimic the consistency of an egg white or an egg yolk also.

Some special considerations when using Ener-G Egg Replacer are:

  • Free of corn, soy, dairy, yeast, nut, wheat, and casein11
  • Only for baking
  • No noticeable flavor
  • Great for binding
  • No protein content

Aquafaba

Aquafaba is one of my favorite egg substitutes. It’s readily available or easy to harvest just by opening a package of beans and draining them or by saving the water when you’re done boiling your dried beans.

What makes aquafaba so great is the resistant starch and other immune enhancing polysaccharides it contains as a byproduct from cooking the beans. There’s no real flavor to it either, which makes it great for baking in either sweet or savory dishes. Some have gone so far as to make meltable cheese, butter, meringues or dairy-free foam for their drinks from it as well, so it’s highly versatile12.

The amount of aquafaba you will need to replace an egg will depend on the recipe you want to create. For example, to make a vegan mayonnaise, you would use about three tablespoons of it, roughly the equivalent of an egg yolk13.

A few things to consider when choosing aquafaba to replace eggs are:

  • Readily available
  • No discernable flavor
  • Gelatinous and binds well in baked goods
  • Makes dairy products, desserts, and spreads

VeganEgg

By far, VeganEgg is the product that most closely mimics a real egg. Because of that, it’s one of my absolute favorites. I can use it to replace scrambled eggs for breakfast, or I can use it in baked goods if I chose to make them.

One of the cool things about VeganEgg is how they are packaged. They come in cute little containers packed inside a six-pack egg container and resemble a whisked egg. The color and texture is really on point too. If you cooked them up in a pan with a little salt and pepper and served them to someone, it’s possible those who ate it would believe they were eating the real thing.

VeganEgg is made from algae which is broken down into algal flour and proteins14. Because of this, the protein content is much higher than any other substitute I’ve discussed. VeganEgg contains all the essential amino acids plus fiber, which is something the genuine article lacks. It also contains a lower fat content than a traditional egg.

Production of this egg replacement follows a highly sustainable and environmentally friendly model, which just makes you feel good about buying it. To use this product in place of one egg, whisk two tablespoons of VeganEgg with ½ cup of ice water15.

When deciding if VeganEgg is right for you, some points to consider include:

  • Not available everywhere yet
  • More expensive option
  • Use for baking or scrambling
  • Closest performance and resemblance to real eggs
  • Great source of healthy lipids, fiber, micronutrients and all essential amino acids

This article was republished from DrChristianson.com.

Dr. Alan Glen Christianson (Dr. C) is a Naturopathic Endocrinologist and the author of The NY Times bestselling Adrenal Reset Diet. Dr. C’s gift for figuring out what really works has helped hundreds of thousands of people reverse thyroid disease, lose weight, reverse diabetes, and regain energy. Learn more about the surprising story that started his quest at drchristianson.com.

See also:
Fermented Vs. Unfermented Soy: Which Is Better?
Healthy Cooking: Keen for Quinoa

Edit Module
Edit ModuleShow Tags
Edit Module Edit ModuleShow Tags

Daily Astrology

February 22, 2018

After a hopeful start, a lethargic, laid back ambience colors most of the day. From early morning until evening the Taurus Moon, not noted for speed under the best of circumstances, floats void of course. The disengaged orb slows many things to a crawl…
Edit ModuleShow Tags

Alternative Health Directory

Browse all listings »

Edit ModuleShow Tags
Edit ModuleShow Tags

Calendar

February 2018

Spend a cozy winter weekend with colleagues diving into the rich material contained within the Dàodéjīng. While each class builds upon the material covered in the previous...

Cost: $325

Where:
Roots and Wings Yoga and Healing Arts
317 North Main Street
Natick, MA  01760
View map »


Sponsor: Eastern Medicinal Therapies Education Center
Telephone: 617-435-3586
Contact Name: Lauren Paap
Website »

More information

Great readings at a great rate - only $20 for 15 minutes. Join us for a great day with lots of specials too! Our web site is not currently able to take registrations for the psychic fair. Please...

Cost: $20 for a 15 minute reading

Where:
Circles of Wisdom
90 Main Street
Andover, MA  01810
View map »


Sponsor: Circles of Wisdom
Telephone: 978-474-8010
Contact Name: Cathy Kneeland
Website »

More information

Join us for an afternoon of messages from your loved ones on the other side. As an empath and a healer, I am able to connect with random loved ones on the other side and connect them with the right...

Cost: $30 in advance/$35 day of show

Where:
Harvard Unitarian Universalist Church
9 Ayer Road
On The Common
Harvard, MA  01451
View map »


Sponsor: Wachusett Music Series
Telephone: 978-365-2043
Contact Name: Jean or Denise
Website »

More information

February 18 - 23, 2018 With Rev. Michelle Renee Pelletier, founding director of the Center for Psychic Healing, Harwich, MA.

Where:
Calistoga Spa Hot Springs
Calistoga, CA


Sponsor: Center for Psychic Healing
Telephone: 707-849-7793
Website »

More information

Are you curious about yoga but don't know where to begin? The Intro to Yoga Series is a great place to start your practice. This series will provide a safe, non-competitive and welcoming...

Cost: $90 for series

Where:
YogaLife Institute
6 Chestnut St, Suite A
Exeter, NH  03833
View map »


Telephone: 603-969-8968
Website »

More information

Show More...
Show Less...

Qigong and tai chi are 2500+ year old healing arts originating in China. These moving meditations offer unique health benefits that western medicine is...

Cost: $11-$15 per class

Where:
Chelmsford Wellness Center
3 Littleton Road, 2nd Floor
Westford, MA  01886
View map »


Sponsor: Cultivating Qi
Telephone: 978-856-8118
Contact Name: Dave Crocker
Website »

More information

A guided tour in discovering, confirming and verifying your personality, behaviors and habits. A three part series at the Waltham Public Library Monday, February 5 7:15PM Monday, February 12...

Cost: Free

Where:
Waltham Public Library
735 Main Street
Waltham, MA  02451
View map »


Sponsor: Waltham Public Library
Telephone: 781-314-3429
Contact Name: Louise Goldstein
Website »

More information

Show More...
Show Less...

February 20 - 22, 2017 Three day training including new techniques for advanced Reiki training, Reiki master training, and Holy Fire II upgrade. Includes discussion, demonstrations, practice...

Cost: $1025 ppd.

Where:
Women of Wisdom
, MA


Sponsor: Women of Wisdom
Telephone: 508-230-3680
Website »

More information

Experience the power of singing gospel music with more than 250 others as part of the Mystic Chorale, led by award-winning director and composer, Jonathan Singleton. Join Mystic as we prepare...

Cost: $105

Where:
First Parish Unitarian
630 Mass Ave.
Arlington , MA
View map »


Sponsor: The Mystic Chorale
Telephone: 781-738-1920
Contact Name: Jai Kaur Annamaria
Website »

More information

Show More...
Show Less...

Show More...
Show Less...

Qigong and tai chi are 2500+ year old healing arts originating in China. These moving meditations offer unique health benefits that western medicine is integrating into treatment plans. By...

Cost: $12-$17 per class

Where:
Dragonfly Wellness Ceneter
176 Jackson Road
Devens, MA  01434
View map »


Sponsor: Cultivating Qi
Telephone: 978-856-8118
Contact Name: Dave Crocker
Website »

More information

Show More...
Show Less...

Come by anytime during open shopping hours! Friday, February 23: 3:00 pm - 9:00 pm Saturday, February 24: 10:00 am - 5:00 pm Sunday, February 25: 12:00 pm - 4:00 pm We are very...

Cost: Free to attend

Where:
Circles of Wisdom
90 Main Street
Andover, MA  01810
View map »


Sponsor: Circles of Wisdom
Telephone: 978-474-8010
Contact Name: Cathy Kneeland
Website »

More information

6 Week Series with Sherri Snyder-Roche Start your year with greater awareness. In Kundalini Yoga, we harness the mental, physical, and nervous energies of the body and put them under the...

Cost: $90

Where:
State of Grace Yoga and Wellness Center
104 East Hartford Ave.
Uxbridge, MA  01569
View map »


Telephone: 508-278-2818
Website »

More information

Show More...
Show Less...

Come by anytime during open shopping hours! Friday, February 23: 3:00 pm - 9:00 pm Saturday, February 24: 10:00 am - 5:00 pm Sunday, February 25: 12:00 pm - 4:00 pm We are very...

Cost: Free to attend

Where:
Circles of Wisdom
90 Main Street
Andover, MA  01810
View map »


Sponsor: Circles of Wisdom
Telephone: 978-474-8010
Contact Name: Cathy Kneeland
Website »

More information

Romy Valdez There are few instruments like the Gong that can heal us through its purification properties of sound vibrations. In this energy field, the beginnings of removing all blocks can...

Cost: $30 early bird ($35 at the door)

Where:
Sohum Yoga and Meditation Studio
30 Lyman Street, Suite 108B
Westborough shopping center
Westborough, MA  01581
View map »


Sponsor: www.SOHUM.org
Telephone: 508-329-3338
Contact Name: Ritu Kapur
Website »

More information

Show More...
Show Less...
Edit ModuleShow Tags
Edit Module Edit ModuleShow Tags