As eating habits shift and change, more people are looking for ways to simply and easily ditch eggs from their favorite recipes. In this post, we’ll cover some of the best egg replacements. Providing the same great taste, texture, and nutrition as the original, these swaps cater to a wide range of dietary preferences. Soft tofu, chickpea aquafaba, and chia seeds are a few of the favorites. These innovative alternatives provide tried and tested, delicious solutions to prepare all types of cooking and baking.
Now soft tofu is one of the most popular egg substitutes. Consumers write positively about its flavor, smell, appearance and mouthfeel. This flexible ingredient replicates the binding qualities of eggs. Plus, it’s freaking delicious which helps its cause tremendously and it packs a serious protein punch, delivering about 7 grams of protein for every 100 grams!
Chickpeas chic, or, What the hummus is going on? Their liquid state, called aquafaba, makes them an excellent, protein-rich egg replacement. Cooked chickpeas released a liquid that stored up to approximately 2-3 grams of carbohydrates for every 100 milliliters. It provides a notable protein boost, with 0.1 to 2.8 grams. Just as importantly, this makes it a great option for formulators looking for a plant-based ingredient that can add moisture and binding capabilities.
The Versatility of Tofu and Chickpeas
Tofu is a great, tasty, and versatile ingredient that can be used in sweet and savory dishes alike. This wholesome ingredient has a serious protein power! You can stir it right into smoothies, or add it to hearty savory dishes for a craveable creaminess—egg-free of course. When replacing one egg in recipes, the suggested replacement is 40 grams of soft tofu. This makes certain the dish develops the build-up texture and richness that you desire.
Chickpeas present another easy-to-use alternative. A quarter-cup serving of pummeled chickpeas can do a great job of substituting for one egg in recipes. These ingredients are natural ways to enhance moisture in dishes while maxing out flavor and nutrition. This is what makes them the ideal ingredient for baking and cooking!
Moreover, chickpea aquafaba can act as a one-to-one replacement for eggs in recipes ranging from mousses to meringues. When whipped, it can produce light, fluffy textures like that of whipped egg whites. This unusual quality has helped make aquafaba an in-demand ingredient in vegan meringues and mousses.
Creative Solutions with Seeds and Purees
Sometimes overlooked, chia seeds and flaxseeds provide unique egg-replacement options while incorporating nutritional benefits. To replace one egg, people can combine 1 tablespoon chia seeds with 3 tablespoons water. This combination creates an egg-like texture that really glues together dry ingredients.
Flaxseed is another remarkable option. To replace one egg, mix together 1 tablespoon (15 grams) of milled flaxseed with 3 tablespoons (45 milliliters) of water. This mix creates the perfect glue to hold together all of your recipes. Just one tablespoon of ground flaxseed delivers 1.2 grams protein and 1.9 grams fiber to your diet. This increases the healthy nutty protein-packed goodness into your recipes without compromising the texture!
If you’re looking to sneak more vegetables into your baked goods, consider using chard puree. It’s a creative alternative you can use as a replacement for 1/5th of the eggs in your dishes! This alternative method lowers the total egg count and whisks in added nutrients and flavor, too.
Other Notable Substitutes for Eggs
There are plenty of other substitutes to choose from if you’re looking to eliminate eggs, but want to keep whipping up your favorite recipes. A quarter-cup serving of applesauce can easily replace one egg in most baking applications. When integrated into cooking and baking, this option provides natural sweetness and moisture to recipes without changing the intended flavor profile.
Even mashed potatoes are an excellent egg replacement! Simply swap in a quarter cup to sub in for one egg in your go-to recipes. This solution is especially useful in savory baked goods like casseroles or bread.
Another option is black gram flour, an ingredient high in protein, fiber and iron. To replace one egg, use 20 grams of black gram flour. Combine it with water or your go-to liquid ingredients for great results. The addition of this flour not only enhances the nutritional profile but contributes to a desirable texture in baked goods.
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