When it comes to allergies, eggs seem to be climbing the ranks.
Eggs are a wonderful source of nourishment and I really do feel for those who have to skip them altogether however, I am so proud of all of my readers who are writing in and asking for REAL FOOD egg replacement options – LOVE IT!
Commercial egg replacements can often be filled with a whole host of nasty chemicals and hence, are something I recommend you avoid.
When it comes to scrambled eggs and other dishes unfortunately I don’t have any substitutes for the real thing (please oh please don’t go down the soy path… more on that later) however, when it comes to replacing eggs in your baked goods, there is a whole lot of real-food options you may not be aware of.
My top REAL FOOD egg replacements are:
- FLAX SEEDS OR CHIA SEEDS: 1 tablespoon of ground flaxseeds or chia seeds + 3 tablespoons of water, and left to sit for 2-3 minutes. Whisk together. It should form a gel.
- ARROWROOT FLOUR: 2 heaped tablespoons of arrowroot powder will replace 1 egg
- BAKING POWDER – Add 1 teaspoon of baking powder, 1.5 tablespoons of water and 1.5 tablespoons of macadamia or olive oil to a small bowl and whisk together; this will replace 1 egg. When buying baking powder, opt for the pure variety not those that contain aluminium – I use Red Hills.
- TAPIOCA STARCH – 1 tablespoon of tapioca starch + ¼ c warm water per egg.
- COCONUT OIL – As a general rule, 1/4 cup of coconut oil is equivalent to 1 egg. This is good for baking. You can use organic grass-fed butter for a lighter consistency.
- APPLESAUCE – 1/3 a cup of applesauce for one egg works well in most baked goods, you just need to be aware that you might be able to taste some of the apple flavour although it is considered quite mild.
- MASHED BANANA – When you mash a banana together and the texture is slimy, this means it will work as a good binder for many baked goods. 1/4 cup mashed banana substitutes well for 1 egg. Again, just be aware of the banana flavour coming through in your finished product.
- PUREED PUMPKIN – Pumpkin can act as a binder however, most people report that it doesn’t work as well as a banana or applesauce. Roughly 1/3 cup of pureed pumpkin for one egg.
- CHICKPEA LIQUID – Looking for a substitute that will present a meringue like texture? Whip chickpea liquid for approximately 15 minutes or until it formed beautiful, egg-worthy stiff peaks. The team at Food52 recommend whipping through some sugar and vanilla to mask ‘bean’ smell. Bake the meringues at 250º F for about 40 minutes. Voila! Approximately 3 tbsp. of liquid = 1 egg.
How and when you make the above substitutes will depend on the dish at hand. For brownies and other “moist” baked goods, your best option will be the applesauce, banana or pumpkin. For things like a cauliflower pizza base (a little drier), chia seeds and water work a treat.
Not sure if you’re allergic to eggs? Eggs make you feel a little queezy? Only a few years ago I started adding eggs back in to my diet. Prior to that, eggs made me feel nauseas and they were something I would avoid. All this changed when I switched to pasture fed varieties. For my post on “Why ‘free-range’ eggs may be damaging your health”, click here.