Effective Egg Substitutes for Baking and Beyond

Eggs are incredibly healthy and versatile, making them a popular food for many. They’re especially common in baking where nearly every recipe calls for them.

However, for various reasons, some people avoid eggs. Fortunately, there are plenty of replacements you can use instead. This article explores the various ingredients that can be used as egg alternatives.

Reasons Why You Might Need to Replace Eggs

There are various reasons why you may need to find a substitute for eggs in your diet. Allergies and dietary preferences are two of the most common.

Egg Allergy

Eggs are the second most common food allergy in the United States, affecting around 2 percent of children. One study indicated that 50 percent of children will outgrow the allergy by the time they are 3 years old, with 66 percent outgrowing it by the age of 5. Other studies suggest it may take until age 16 to outgrow an egg allergy. While most children who are allergic to eggs become tolerant over time, some individuals remain allergic their entire lives. And others may not realize they’re allergic until they’re well into adulthood.

Vegan Diet

Some individuals follow a vegan diet and choose not to eat meat, dairy, eggs, or any other animal products. Vegans avoid consuming animal products for various reasons, including health purposes, environmental concerns, and/or ethical reasons regarding animal rights.

Eggs Used in Baking

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

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

Without eggs, baked goods might be dry, flat, or flavorless. But there are plenty of egg alternatives.

Effective Egg Alternatives

1. Applesauce

Applesauce is a purée made from cooked apples, often sweetened or flavored with other spices like nutmeg and cinnamon. Using 1/4 cup (about 65 grams) of applesauce can replace an egg in most recipes. It's best to use unsweetened applesauce. If you're using a sweetened variety, you should reduce the amount of sugar or sweetener in the recipe itself.

2. Mashed Banana

Mashed banana is another popular replacement for eggs. The only downside to baking with bananas is that your finished product may have a mild banana flavor. Other puréed fruits like pumpkin and avocado work too and may not affect the flavor as much. Whichever fruit you choose to use, you can replace each egg with 1/4 cup (65 grams) of purée. Baked goods made with puréed fruits may not brown as deeply but will be very dense and moist. This substitution works best in cakes, muffins, brownies, and quick breads.

3. Ground Flaxseed or Chia Seed

Flaxseed and chia seed are both tiny seeds that are highly nutritious. They're high in 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 flaxseed with 3 tablespoons (45 grams) of water until fully absorbed and thickened. This may cause baked goods to become heavy and dense. It may also result in a nuttier flavor, so it works best in products like pancakes, waffles, muffins, breads, and cookies.

In conclusion, these substitutes can help you achieve similar results in your baking while accommodating dietary needs or preferences. Experiment with different egg alternatives to find what works best for your recipes.