8 Best Vegan Egg Substitute Options, According to Experts
PPeanut butter and oats are to your pantry what eggs are to your refrigerator: these staples are not only delicious, but ubiquitous in recipes and kitchens and packed with nutrients.
Thanks to modern food science, being able to appreciate the many benefits eggs have to offer in the kitchen is no longer relegated to those who consume animal products; Today, vegans and plant-based consumers have a multitude of egg substitutes to choose from. Are all these options created equal? Absolutely not, which is why we grabbed one for the team and tried all the vegan egg substitutes available (especially for those who like to swap eggs when cooking), evaluating them for flavor and their texture. We also called on dietitians to assess the nutritional profile of each. Here are the eight worthy vegan egg substitute options for your plant-based egg-free omelets, scrambles, and baked goods.
8 Best Vegan Egg Substitute Options, According To Dietitians
1. JUST Egg
If you are looking for an egg substitute for your morning scramble or for a breakfast sandwich, JUST Egg is our favorite in terms of flavor, texture and nutrition. It looks, fuzzes, and tastes very similar to the real thing, but is made from high-protein mung beans (which also cook like eggs). Mung beans are packed with plant protein and zero cholesterol, and it’s a sustainable crop that has been harvested around the world for millennia. To give JUST Egg its telltale yellow color, the brand uses real food ingredients, including turmeric and carrot.
2. Pumpkin puree
Maggie MichalczykRDN, is a fan of all things pumpkin (she’s the creative mind behind Once upon a time there was a pumpkin), and for good reason. “Pumpkin puree can actually be used as an egg substitute in most baked goods,” she says. “Pumpkin puree’s texture is what makes it a great egg substitute, plus it adds more vitamin A, EC, potassium, and fiber to whatever you make. I always have a can of Libby’s 100% Pure Pumpkin in my pantry to add to recipes or use to make my recipes vegan. In some recipes, depending on the other flavors, you might not even be able to tell there’s pumpkin in it when you use it as an egg substitute. To get the ratios right, you’ll want to substitute a quarter cup of pumpkin puree for an egg.
Put that swap to the test by trying this delicious high-protein pumpkin bread recipe:
For another egg substitute you can use in a scramble, stir-fry, or in vegan baked goods, try tofu. “A quarter cup of pureed silken tofu can replace a large egg and can provide you with similar amounts of protein as a real egg,” says Melissa Bolona, founder of Beauty & Broth. “Plus, tofu is cholesterol-free and an excellent source of iron, calcium, and potassium.” If you’re going to cook with tofu, Bolona recommends using it in cakes, muffins, brownies, and quick breads.
4. Unsweetened applesauce
Applesauce is another great vegan egg substitute, says Bolona. “A quarter cup of mashed apples can replace an egg in most recipes.” Apple sauce is packed with antioxidants that help reduce inflammation, and it’s very easy to digest. One of our favorite ways to use applesauce in baking? This recipe for two-ingredient apple and coconut cake bars.
5. Ground flax seeds or chia seeds
Those nutrient-dense seeds you save to add texture (and fiber) to the top of your yogurt parfaits and smoothies can also be used as vegan egg substitutes. “Mix one tablespoon of ground chia or flax seeds with two to three tablespoons of water until completely absorbed and thickened to form a ready-to-use gel that’s equivalent to an egg “, she explains. “If leavening is needed, 1/2 teaspoon baking powder can be added for each egg to be replaced.” These compounds are high in omega-3 fatty acids, fiber and B vitamins. (BTW, we love the flax and chia seed options of Bob’s red mill.)
Give flax eggs a try by making this vegan skillet apple crisp recipe:
6. Mashed bananas, cooked sweet potatoes or mashed avocado
If you puree any of these fresh fruits or vegetables in a blender or food processor, you’ll not only get their nutritional benefits in recipes, but you’ll also have a solid egg alternative to use in produce. of bakery. (Just be sure to be gentle when mashing to avoid liquefying them.) “Bananas, sweet potatoes, and avocados are rich in various minerals, vitamins, and fiber, and all you need is a quarter cup to replace a large egg,” says Bolone. Just keep in mind, she warns, that the finished product can take on flavor from the products you’ve added.
Sweet potatoes are the thickening agent in these delicious egg-free, gluten-free, and dairy-free brownies:
7. Aquafaba (bean water, chickpea water)
For fans of the Great British Bake Off, aquafaba is a familiar vegan egg substitute. But what exactly is aquafaba? As Bolona tells us, “Aquafaba is the liquid left over after beans or legumes are cooked. Because its consistency is similar to raw egg whites, it is considered an excellent substitute for egg whites in recipes such as meringues, marshmallows, macaroons and nougat. If you plan to use aquafaba in your recipe, use three tablespoons of liquid for each egg. “Although aquafaba contains less protein than egg whites, it contains less cholesterol and contains healthy fats such as linoleic and oleic acids,” Bolana notes.
“Gelatin is not suitable for vegan diets, which makes agar-agar – obtained from seaweed or seaweed – another viable substitute for eggs in recipes. It is able to perform the role extremely well of egg binding,” says Bolana. To create the equivalent of an egg, mix one tablespoon of agar-agar with one tablespoon of cold water. Then add two tablespoons of boiling water and whisk until fluffy.Use in baking or try agar agar in this easy vegan mozzarella cheese recipe.
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