Most baking recipes have eggs as ingredients. Whether it is a cake, cookie, custard or meringue, eggs are a key component of baked goods.
However, eggs are not suitable for everyone as they can cause food allergies. Eggs, being animal products, are also not suitable for vegans.
Fortunately, you do not have to give up on baked goods altogether because of an egg allergy or vegan lifestyle. You can easily replace eggs with plant-based substitutes in baking recipes to enjoy your favorite baked items. But to swap eggs with suitable replacements, you should understand their role in different recipes.
What do eggs do in different recipes?
Eggs play the following roles in different types of recipes.
Binds ingredients: Eggs are good binding agents. Not only do they combine and hold ingredients together, but they also create structure. Eggs enable the batter to hold shape while it cooks.
Adds moisture: During baking, moisture is lost from the ingredients. However, the liquid in eggs compensates for this loss and makes the final product tender and moist.
Acts as a Leavening agent: Have you noticed how light and fluffy souffle and meringues are? This airy texture is caused by the pockets of air trapped by eggs which make them rise and soften.
Improves the taste and appearance of dishes: Eggs impart a beautiful golden-brown color for baked goods. They also act as a good base that enhances the flavors of other ingredients.
How to substitute eggs in recipes and how much to add?
Replacing eggs in recipes is a tactical science. You must not only understand their role in a recipe but also choose the right quantity of substitute ingredients.
One egg is 4 tablespoons or ¼ cup of ingredient. So, you will need an equivalent quantity of substitutes for the number of eggs in a recipe. The exact quantity will vary according to the chosen ingredient as listed below.
Best substitutes for whole eggs
Here are some of the best vegan egg substitutes that you can use in your favorite baking recipes.
Applesauce
Applesauce is an excellent substitute for eggs in bread, muffins, cakes, and brownies. It is made from pureed cooked apples. Applesauce may contain spices like nutmeg or cinnamon.
There are several benefits to using applesauce. This nutritious fruit product has vitamins A, B and E and minerals like manganese and copper. Apples contain soluble-fiber and a prebiotic called pectin. By including apples in your diet, you can reduce the risk of diseases like diabetes and cancer. Read more about the benefits of using apples here.
Unsweetened applesauce is suitable for baking. Replace each egg in your recipe with a one-fourth cup of applesauce. If the original recipe doesn’t include baking powder, you should also add 1 teaspoon of baking powder for every one-fourth cup of applesauce to ensure that the final product is light and fluffy. Also, remember that the fat content is reduced when you eliminate eggs from recipes. So, you will have to bake it for a shorter time.
Bananas
Bananas are a common replacement for eggs. It works well in chewy goods like brownies.
Bananas are healthy foods since they contain potassium and fiber. This fruit helps to manage blood sugar and improve cardiovascular health. It improves digestive health and helps with health conditions like diabetes. Lectin, the antioxidant in bananas, can lower the risk of leukemia. Read more about the health benefits of bananas here.
You can use one ripe mashed banana in place of a whole egg to get the same results.
Bananas have a distinct flavor profile. So, the final baked good may taste like banana. This may not be appealing in mildly flavored items like sponge cakes, angel cakes. Also, their dense and moist texture can make the product heavy.
Silken Tofu
Tofu is one of the best protein-rich vegan-substitutes for eggs. It is made from soybeans and has a rich, creamy texture. Silken tofu is suitable for cheesecakes, puddings and souffle.
Research has linked tofu to various health benefits due to its high isoflavone content. Soy isoflavones can reduce bad cholesterol, high blood pressure, type 2 diabetes, and cardiovascular health issues. It also inhibits the growth of cancer cells and improves kidney functioning. Increasing your soy consumption will reduce the risk of age-related mental health conditions.
You can replace one egg with one-fourth cup of pureed silken tofu in baking recipes.
Silken tofu will add density and make baked goods heavy. So, it is best used to prepare brownies, cookies, and heavier cakes.
Nut Butter
The best thing about nut butter is that it contains healthy fats. In the pureed form, nuts also help to hold ingredients together. This binding ability makes nut butter the ideal replacement for eggs in cookie and cake recipes.
By adding nut butter into your recipes, you can benefit from their health benefits for cardiovascular health. Nuts are rich in Omega-3 fatty acids, fiber, unsaturated fats, L-arginine, and plant sterols. They can improve your cholesterol and triglyceride levels.
Substitute one egg with three tablespoons of smooth and creamy nut butter. Avoid crunchy nut butter since the binding capacity is limited.
Nut butter has strong flavors that can seep into the final product. So, you may have to experiment with different options like almond butter, peanut butter, cashew butter or pecan butter to find the right ingredient for each recipe.
Ground Flaxseeds and Chia Seeds
Flaxseeds and chia seeds pack a powerful nutritional punch. Both these seeds are superfoods because of their rich nutritional profile. Ground flaxseeds and chia seeds can be used instead of egg in recipes for bread, cookies, and muffins.
Flax seeds may improve digestion and reduce the risk of diabetes 2, cancer,, and heart disease. They are low-carbohydrate, high fiber foods with whooping 95% fiber content. Regular consumption of flax seeds will promote regularity and prevent constipation. Also, the lower omega-6 to omega-3 ratio reduces your risk of developing different chronic diseases.
Chia seeds are also highly nutritious with high antioxidant and fiber content. They are excellent sources of protein and omega-3 fatty acids. They can reduce blood sugar levels and inflammation conditions. Both flaxseeds and chia seeds can help with weight loss and improve overall digestive health.
To replace one egg, mix one tablespoon of ground chia or flax seeds with 3 tablespoons of water.
Adding ground flax seeds and chia seeds can make baked goods denser. The resulting product will also have a distinct nutty flavor.
Flax Egg
A flax egg is an excellent egg substitute for vegan cooking. To prepare it, simply mix 1 tablespoon of ground raw flaxseed meal and 2 ½ tbsp of water. Mix it thoroughly and let it sit for 5 minutes. Once it thickens, you can use the entire quantity in-place of an egg in a recipe.
Flax eggs work incredibly well in place of real eggs in recipes for muffins, brownies, banana bread, and pancakes. For more information on such recipes, visit this post.
When a recipe calls for Egg whites or yolks only
The above ingredients are all direct replacements for whole eggs. However, some recipes call for egg white or egg yolks only. For such recipes, you can use the following substitutes:
- Replace each egg white in a recipe with 3 tablespoons of aquafaba
- Replace each large egg yolk with 1 tablespoon of soy lecithin
To summarize…
When you use the right vegan substitutes, egg-free baked goods are just as impressive and perhaps healthier than their counterparts that contain eggs.
Over the course of this article, we have explored vegan substitutes for eggs that yield the best results. These include applesauce, mashed bananas, silken tofu, nut butter, and ground flax or chia seeds. You can also use flaxseed eggs.
Although all these ingredients will work in most situations, you should also look at what purpose eggs serve in different recipes. This will help you to choose the best substitutes. Here are some practical suggestions.
- If the egg is used as a binding agent, replace it with nut butter, ground flaxseeds, or chia seeds, flax egg, or silken tofu.
- If eggs add moisture to a baked good, fruit purees like apple sauce or mashed banana are the better substitutes.
- If it is used as a leavening agent in a recipe, baking powder with applesauce will be a suitable replacement.
In general, fruit products are ideally suited for cake, quick bread, and brownie recipes. Ground flaxseed and chia seeds are good for quick bread, cookies, and dense cakes. Silken tofu is suitable for puddings, cheesecakes, and dense cakes.
We have also discussed what quantity to use instead of egg for each ingredient.
Whether you avoid egg because you are a vegan, have an egg allergy or for cultural or religious reasons, don’t let it stop you from baking delicious, vegan, egg-free products. Use the guidelines in this article to tweak your favorite recipes and transform them into vegan-friendly dishes that are approved by everyone.
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The content of this article should not be considered a substitute for professional medical expertise or treatment. This website is not intended to be a substitute for the advice of a physician, certified dietitian or other licensed professional. Always consult with your primary care provider before starting a new diet or introducing new foods.
