Eggs are a healthy and versatile food and this makes them the protagonists of many recipes but for various reasons related to health or food choices many people cannot eat them . The most common cause is allergy but even vegan diets exclude the use of eggs in dishes.
Fortunately, however, there are several ingredients that are valid as substitutes.
Applesauce
Applesauce is pureed cooked apples , often sweetened or flavored with other spices such as nutmeg and cinnamon . 1/4 cup (about 65 grams) can replace an egg in most baked dishes. If you use the sweetened version in a recipe that calls for the use of sugar , however, remember to reduce the latter.
Fruit puree
Banana or avocado purees are other valid substitutes for eggs in sweet recipes . The only negative aspect is their non-neutral flavor which could change the final one after cooking .
This option, which is ideal for pies, muffins and cookies, replaces each egg with 1/4 cup (65 grams) of puree.
Ground flax seeds or chia seeds
Flax seeds and chia seeds are highly nutritious because they are rich in omega-3 fatty acids , fiber and other plant compounds and are ideal for replacing eggs in the preparation of pancakes, waffles , muffins, breads and cookies.
For an egg, whisk together one tablespoon (7 grams) of ground chia or flaxseed with 3 tablespoons (45 grams) of water until smooth.
Commercial substitutes
There are also ready-made preparations on the market designed as an alternative to eggs, usually based on potato starch , tapioca starch and leavening agents , suitable for cooking all baked goods .
Each has specific instructions but typically you combine 10 grams of powder with 2-3 tablespoons (30-45 grams) of warm water to replace 1 egg.
Silky tofu
Silken tofu has a high water content and this makes the texture of the recipes in which it is used softer . Ideal for preparing brownies , biscuits, bread and cakes, to replace 1 egg you need 1/4 cup (about 60 grams) pureed .
Vinegar and baking soda
Mixing one teaspoon (7 grams) of baking soda with one tablespoon (15 grams) of vinegar can replace an egg in most recipes, especially cakes, cupcakes, and breads. Mixing these two elements together starts a chemical reaction that produces carbon dioxide and water and makes baked goods light and airy.
Yogurt or buttermilk
Both yogurt and buttermilk are good substitutes for eggs , especially in the preparation of desserts. If you opt for yogurt, it is better to choose it white because the flavored and sweetened varieties can alter the flavor of the recipe.
Equivalent to one egg is 60 grams of yogurt or buttermilk .
Nut butter
Nut , peanut , cashew , or almond butters can also be used to make up for the lack of egg in making desserts. To replace an egg you need 3 tablespoons (60 grams) of these types of butters.
Sparkling water
Carbonated water can add moisture to a dish but it also acts as a great leavening agent, so it can be used in recipes that call for the finished product to be light and fluffy like cake or bread. One egg can be substituted for 1/4 cup (60 grams) of carbonated water.
Jelly
Gelatine is a gelling animal protein , an excellent alternative to eggs.
To substitute for one, dissolve one tablespoon (about 9 grams) of unflavored gelatin in one tablespoon (15 grams) of cold water. Next, add 2 tablespoons (30 grams) of boiling water until frothy.
Soy lecithin
Soy lecithin is a byproduct of soybean oil and has binding properties similar to those of eggs . It is often added to commercially prepared foods due to its ability to mix and hold ingredients together, and is sold in powder form at most health food stores and online.
Adding one tablespoon (14 grams) of powdered soy lecithin to recipes can replace one egg.
Arrowroot
Arrowroot is a tuberous South American plant with a high starch content . Similar to cornstarch , it is sold in the form of powder or flour extracted from the roots, and used in cooking, especially in recipes that require baking.
To make an egg substitute, mix 2 tablespoons (about 18 grams) of arrowroot powder and 3 tablespoons (45 grams) of water until smooth.
Acquafaba
Aquafaba is the liquid left over from cooking beans or legumes and the consistency is very similar to that of raw egg whites, making it an excellent substitute for many recipes that only use this part of the egg. 3 tablespoons (45 grams) replaces one egg white .
