Need to find a good substitute for egg in a recipe? We can help! Choosing the best egg substitute can help you avoid a recipe flop. You may be looking for an alternative for an allergy or dietary preference. This blog describes how eggs work in recipes and offers easy substitutions and when to use them. These tips also come in handy when there are none in the refrigerator or egg prices are sky high.
What do eggs do in a recipe?
To make substitutions, it is helpful to understand how eggs work in recipes.
Eggs add moisture and help hold ingredients together. When eggs are heated or combined with an acid, egg proteins add structure to the recipe. Have you noticed how puffy and light eggs, especially egg whites, can get when they are mixed or beaten? This is because they can hold air. This allows baked goods and savory dishes to rise or puff.
There are lots of reasons to use eggs in a recipe and there is no perfect substitute. Here are a few replacements that come close.
Egg Swaps for Baking and Savory Dishes
1. Ground flax seeds + water:
When you mix ground flax seeds, also known as flax meal, with water they make a gel. This gel works well as an egg substitute. Like eggs, this gel binds ingredients together and adds structure, moisture and fat.
For each large egg in your recipe, mix 1 Tablespoon flax meal with 3 Tablespoons water. Let this sit until thickened, about 5 to 10 minutes.
Try flax gel in Food Hero Morning Muffins, quick breads, Food Hero Pumpkin Breakfast Cookies, cupcakes and yeast rolls. Add an extra pinch of baking powder to help your recipe rise.
Whole chia seeds can also be used in the same way. Use the same proportions and directions to make chia seed gel.
2. Aquafaba – the liquid from canned garbanzo beans:
Did you know that the liquid in your can of garbanzo beans (also known as chickpeas) can act as an egg substitute? The liquid is called aquafaba.
For each large egg in your recipe, use 3 to 4 Tablespoons of the liquid drained from a can of garbanzo beans. It works because the water and protein adds moisture and lift.
Aquafaba can also be whipped to form peaks similar to egg white. Use 2 Tablespoons of liquid aquafaba to sub for 1 egg white.
Try it in Food Hero Banana Pancakes, Whole-Wheat Blueberry Muffins, Black Bean Brownies (with flour), Banana Oatmeal Bread, and yeast breads. Top Food Hero Tofu Banana Pudding or Butternut Apple Crisp with whipped aquafaba.
Need aquafaba to substitute in a recipe using eggs but need inspiration on how to use garbanzo beans? Food Hero has lots of recipes to use garbanzo beans too, like Food Hero Smashed Garbanzo Bean Salad or Hummus (with tahini).
3. Mashed banana or unsweetened applesauce:
For each egg, use ¼ cup mashed very ripe banana or unsweetened applesauce. This swap provides moisture and binds ingredients together for some structure.
Try it in Food Hero Carrot Cake Cookies, Rhubarb Muffins, quick breads, Food Hero Carrot Pancakes and yeast rolls. Add a teaspoon of extra vegetable oil to account for lost richness.
4. Tofu
Tofu can be a great substitute for scrambled eggs. For each egg to scramble, use 1/3 cup of tofu. In a pan with the tofu, add a liquid such as water or any type of milk to help break up the tofu chunks. Stir in turmeric and nutritional yeast for color and flavor. Finish with salt and pepper to taste. Try it in Food Hero Breakfast Burritos.
Silken tofu can also be a binding agent. Use a ¼ cup for each egg.
For a 9-inch quiche, like Food Hero Veggie Skillet Eggs, use 1 block (16 ounces) of firm tofu. Blend it to a smooth consistency. For frittatas, use ¼ cup tofu for each egg.
5. Mashed potatoes or sweet potatoes, or pumpkin purée
For each egg, use ¼ cup.
Try this swap in Food Hero Baked Meatballs, meatloaf, Food Hero Baked Cauliflower Tots or breaded proteins. These subs add moisture to bind ingredients or help crumb coatings stick to proteins for sautéing or baking.
Compare Prices
If you are making these substitutions due to the high cost of eggs, compare prices to find a substitute that is less expensive. Most of these substitutes are generally available even when eggs are hard to find.
Egg-free Food Hero recipes
Food Hero has a variety of recipes that don’t use eggs, like our popular Favorite Pancakes (without eggs) recipe. To find more egg-free recipes, visit the Food Hero recipe search.
- On a desktop, in the left side menu, select “does not contain” and type “eggs”. Click “search” and browse the many recipes Food Hero has to offer. We have 450+ recipes on our website that do not contain eggs!
- On a smart device, the search option is at the top of the page – follow the same steps to find egg-free recipes.
We hope this blog gives you inspiration to expand your cooking and enjoy your favorite recipes even when you are not using eggs. Keep an eye on our website and social media platforms for more resources on how to use egg substitutes!
