When it comes to vegan eats, learning how to work with restrictions is a must. Wondering what should be first on your list? Start with vegan egg substitutes. Because eggs are necessary ingredients in so many recipes, vegan replacements are essential for your kitchen.
By learning about foods that double as egg replacements, you'll have the knowledge needed to adapt recipes in a way that fits your lifestyle. It all starts by understanding the role of eggs in recipes. In most cooked meals and baked goods, eggs act as the binder. Recipe examples include veggie burgers, quiche, and brownies. Their fat content also adds flavor. Other times, they act as a leavening or thickening agent. Clearly, eggs wear many hats in the food world.
Fortunately, there are other ingredients that can serve the same purposes. Of course, things like taste and texture will change. It may take some time to get used to — and that’s OK. After all, when you're eating vegan, the small differences are totally worth it. There’s a good chance you’ll end up loving it over time.
To get you started, here’s a list of common (and not-so-common) vegan egg substitutes. Get ready to dig in!
Vegan bakers will be happy to know that this popular kid's snack doubles as a delicious egg replacement. Actually, who am I kidding? Adults love this stuff, too.
If you want to ditch the eggs, you can easily use applesauce. Simply use a quarter cup applesauce for every one egg. Your finished recipe will be super moist and eggless.
Out of applesauce? You can use bananas in the same way. Use one ripe banana for every egg. Don't forget to mash it up before using.
Keep in mind that using bananas has more of a taste change than applesauce. The flavor is very light and may not be noticeable to some people. Additionally, you'll also get a healthy dose of vitamins and fiber. Win.
Contrary to what you may think, this fall fave can be used all year round. Like applesauce and bananas, the creamy consistency serves as an awesome binder in baking. For best results, use canned pumpkin that has already been mashed up. You'll need a quarter cup for every one egg.
Pumpkin will also alter the taste. Don't worry, though. Your chocolate brownies will still taste like chocolate! Promise.
4. Ground Flax Seed
Flax seeds are a superfood that I can totally get behind. Alone, flax seeds have a light nutty flavor and subtle crunch. They're full of fiber and good-for-you healthy fats, too.
Ground flax seed can also be used as an egg substitute. For each egg, mix one tablespoon of ground flax seed and three tablespoons water. Let the mixture hang out for a few minutes, allowing the seeds to soak up the H2O. Add the mixture to your batter as usual.
5. Chia Seeds
Chia seeds are right up there with flax seeds on the superfoods list. They're also high in healthy fats and fiber, along with magnesium and antioxidants. To top it off, it can also be used as an egg substitute. Talk about a talented food.
For every egg that needs to be replaced, mix one tablespoon of chia seeds with three tablespoons water. Leave the mixture alone for 15 to 20 minutes, letting the chia seeds absorb the water. It will form a gel-like mixture.
6. Vegan Yogurt
Thanks to the consistency and texture of yogurt, this delicious food can be used in place of eggs. To keep things vegan, opt for soy or coconut yogurt. Use a quarter cup of yogurt for every one egg.
If the yogurt is chunky, give it a good mix. Your best bet is to go for plain and unflavored yogurt.
7. Chickpea Flour
Chickpea flour is one of those tried and true secrets of vegan eats. Not many people are aware of the versatility of this magic ingredient. And now, you don't have to be one of them.
Mix a quarter cup chickpea flour with a quarter cup water or non-dairy milk. This mixture is enough to substitute one egg in a recipe.
Tofu is a star when it comes to vegan food. To use it as a substitute, replace eggs with crumbled tofu in dishes like casseroles and salads. You can even just scramble it in a frying pan with some veggies for a vegan-friendly breakfast.
Like other foods on this list, avocado is soft and creamy in its natural state. Two tablespoons to a quarter cup of mashed avocado can replace one egg. This range gives some room for experimenting; you may have to give a recipe a few tries before perfecting it with avocado.
Because this cult fave is so soft, the middle of avocado cakes, cupcakes, or brownies may cave. Avocados also brown faster than other egg substitutes, which may lead to a well done outside and a softer inside. If you like extra fudgey desserts, you'll love using avocados instead of eggs.