Eggs are not typically part of a plant-based diet.
While there are many recipes out there that call for eggs, those that are on a plant-based diet usually opt out of consuming eggs or foods containing eggs due to the fact that they are an animal-based product. But that does not mean that you can not enjoy some of the dishes that normally call for eggs. There are some great substitutes that can be used in place of eggs that are great for those who consume a whole foods plant-based diet.
Normally a plant-based diet consists of eating fruits, vegetables, legumes, nuts, and seeds. We have enjoyed some great plant-based diet recipes in our home and have found that using the plant-based egg substitutes that I mention below have been some of the best dishes we have made. I never would have thought that these plant-based substitutes would be able to take the place of an egg’s consistency and texture, but I have been pleasantly surprised at just how good the finished products turned out.
Being plant-based or vegan is not the only reason that one might need to find a plant-based replacement for eggs. Eggs are the second most common food allergy among infants and children and so more and more parents are looking for ways in which they can find plant-based and vegan egg substitutes.
Eggs are often used in baking because they help hold the ingredients together and help keep them from falling apart. Also, the liquid from the eggs adds in moisture to the dry ingredients commonly used in baking.
But just because a recipe calls for eggs, does not mean that you cannot use any one of these plant-based egg alternatives in your next recipe. Here is a list of some of the plant-based egg substitutes that we have used in our home.
Applesauce. It is best to use unsweetened applesauce. Apples should be listed as the only ingredient. I prefer to buy the small individual packs of 6. I have found that using a jar of applesauce doesn’t last as long as it tends to spoil once the jar has been opened over time. ¼ cup of applesauce replaces one egg.
Banana– Mashed banana is another great plant-based egg alternative is using bananas. You can also use plantains, but you want to make sure that they are very ripe. ¼ cup of pureed banana equals 1 egg.
Pureed Pumpkin or Avocado – pureed pumpkin and avocado are another great plant-based substitution for eggs. Some people might opt to go with pureed pumpkin or avocado if they are trying to avoid their finished product having a banana flavor. The substitution for pureed pumpkin and avocado is the same as banana, ¼ cup pureed of either one equals one egg.
Flax Seeds – probably my favorite plant-based egg replacement is using flax seeds. You can use whole seeds and grind them up or use already ground up flax seed. You might have heard them referred to as a flax egg. They are so easy to make and are a great source of plant-based Omega-3 fatty acids. Take one 1 TBSP of ground flax seed and 3 Tablespoons of water, mix together in a dish, until the water is fully absorbed and thickened, about 10 minutes.
Chia Seeds– Chia seeds also make a great plant-based substitute for eggs. You would do the same as you did with the flax seed. If you are using whole chia seeds, grind them up or you can always purchase ground chia seeds. Take 1 TBSP of the ground chia seeds and add it to 3 Tablespoons of water and let it sit for about 10 minutes until the water has absorbed and thickened and then add it to your recipe where it world normally call for eggs. If it calls for three eggs, then I would triple the amount of chia or flax seeds and water and let sit until it has thickened and then add it to your recipe.
Silken Tofu– Silken Tofu is made using soybeans and ¼ cup of pureed silken tofu will replace 1 egg. Silken tofu has a high-water content, so it is easy soft and helps make recipes denser, so it is often used in brownies and cakes.
Nut Butter – Nut butter is another great plant-based alternative to eggs. To keep a smooth consistency, I would suggest using creamy nut butter rather than the crunchy options. 3TBSP=1 egg.
Agar-Agar– Agar-Agar is the plant-based and vegan alternative to gelatin. Being that gelatin is derived from animal products, those that opt for a plant-based or vegan alternative, will use Agar-Agar. It is made from seaweed and algae and is a great plant-based egg substitute. I purchase ours from our local Natural Grocers, but you should be able to find them in your local health food store. 1 TBSP with 1 TBSP of water will replace one egg.
Plant-based Yogurt – Plant based yogurt is another great egg substitution. You will want to make sure that you use plain yogurt instead of flavored yogurt. ¼ cup=1 egg. I like to use Kite Hill Almond Milk yogurt.
Arrowroot Powder– To use arrowroot as a substitute for eggs, take 2 TBSP of arrowroot and add in 3 TBSPs of water and mix together. Arrowroot is similar to corn starch and is a high-starch product that makes a great alternative to using eggs in your plant-based recipes.
Aquafaba – Aquafaba is the liquid that is left over from cooked chickpeas. You can get it two ways.
- By using the liquid left over from a can of chickpeas or also known as garbanzo beans.
- The liquid left over from cooking dry chickpeas or garbanzo beans.
Either way they make a great plant-based alternative to eggs and also can be used when a recipe calls for egg whites.
To use it as an egg replacement you will need 3TBSP of aquafaba to replace one egg.
These 12 different foods are a great plant-based alternative to using eggs in your recipes. I actually prefer to use these substitutes not only because we normally do not consume animal-based products in our home, but because the plant-based foods offer lots of great nutrients that can only be found in plant foods.
The recipes that we have made using these plant-based egg substitutes have been some of the best recipes we have made.
McDonell, K. R. (2017, May 2). 13 Effective Substitutes for Eggs. Retrieved from Healthline.com website : https://www.healthline.com/nutrition/egg-substitutes#TOC_TITLE_HDR_4