The egg is a product that has excellent nutritional properties. Among all of them, its high contribution of protein, iron, magnesium, potassium, phosphorus, calcium, sodium, zinc, vitamin A, group B vitamins (vitamin B12, B1, B2, B3, and B6), vitamin E, vitamin D, fatty acids and dietary cholesterol, which is different from bad cholesterol. In this way, even if you have high bad cholesterol, you can consume eggs without a problem.
However, despite the benefits that the egg offers, if you are allergic to this food or follow a vegan diet, it is necessary to look for substitutes with the same nutritional requirements. For this reason, in this article we share the best egg substitutes, for allergy sufferers, for vegans, for salty and sweet recipes.
Egg substitutes in pastries and desserts
There are several egg substitutes that we can use in confectionery and desserts in general. Depending on the type of sweet that we are preparing, we will have to select one or the other, since the consistency varies. For example, to make pancakes, cookies and other preparations that are not usually very fluffy, the ideal is to replace the egg with mashed banana or applesauce. Has it ever occurred to you to make this change? Well, we assure you that the result is incredible!
Why do we recommend these fruits? Because they coincide with several of the nutritional values of the egg. For example, the banana, although it may not seem like it, also has proteins, as well as calcium, magnesium, sodium, phosphorus, iron and potassium. Likewise, it is rich in vitamins of group B, A, D and E. Applesauce, for its part, contains proteins, calcium, potassium, magnesium, phosphorus, vitamins A, B and E. Both substitutes for eggs, at Contrary to this, they are excellent sources of carbohydrates.
How to substitute the egg for banana or apple?
The ideal ratio of mashed applesauce or banana is 65 ml of mashed fruit per medium-sized egg. If they are small eggs, the amount should be reduced to 55-60 ml, while if they are very large, it will have to be increased to 70-75 ml.
Although it is true that this egg substitute for pancakes alters the flavor, it is also true that this modification is delicious and allows us to offer different sweets.
Egg substitute in cupcakes
For most biscuits or cakes, yogurt can be used as an egg substitute, whether of animal or vegetable origin. However, if we must highlight any, we recommend opting for soy yogurt if you want to maintain the protein content that the egg would provide. If you are looking for richness in calcium, natural yogurt without sugar is a good idea.
However, although yogurt can be used, when we are looking for a more spongy consistency, such as that of biscuits, cakes, cupcakes or muffins, it is best to look for an egg substitute that has the same texture or, at least, the most similar possible. The fruit, being denser, can make the biscuits not rise as much in the oven. For this reason, in these cases it is advisable to opt for flax or chia seeds, but how? We will explain it to you below.
How to substitute the egg for flax or chia seeds?
If you wonder how to substitute the egg for flaxseed, you should know that it is very simple. You just have to crush a tablespoon and a half of flax seeds, dilute them in 60 ml of boiling water and let stand for about five minutes, since this is the proportion to replace a medium egg. The result is a gelatinous texture, very similar to that of egg white.
Flax seeds are rich in fiber, but also in minerals present in the egg, such as magnesium, B vitamins and fatty acids. Chia also contains high doses of fatty acids, as well as calcium, iron, potassium and sodium. For this reason, both are ideal to replace the egg, since in addition to matching texture, they match many nutrients.
To use chia as an egg substitute, one and a half tablespoons of chia must be hydrated in 65 ml of water.
Egg substitutes for vegans
In addition to the above egg substitutes, for vegan recipes, both sweet and savory, one of the best options is chickpea water. Although it may seem incredible, the liquid that comes in the pots of cooked chickpeas is ideal to replace the egg white, so we can even prepare vegan meringue with it. And if you are wondering if you can make chickpea water at home to substitute the egg with it, the answer is yes! You just have to follow these steps:
- Put half a kilo of dried chickpeas to soak in two liters of water for at least 8 hours.
- Drain the chickpeas and cook them in a liter of water. You can cook them in an express or conventional pot, you just have to keep in mind that in a quick pot they will take about 25 minutes, while in a normal pot a couple of hours.
- When they are ready, turn off the heat, set aside and let them rest for an hour.
- Strain the chickpeas, reserving the water and letting it cool completely.
Substitute for the egg to paint puff pastry
We have already explained in the previous section how to replace the egg in vegan pastries (except natural yogurt), but if what we are looking for is what to brush sweet or salty puff pastry with, we can use something as simple as olive oil , which also adds shine and taste.
Egg substitutes for allergy sufferers
For people allergic to eggs, all the substitutes mentioned so far can also be used. In addition, there are other ideal options for allergy sufferers but also for vegans and all those who are simply looking for alternatives to eggs. For example, for biscuits, cakes, muffins, etc. we can use chickpea or soy flour, diluting a tablespoon in two tablespoons of water. This solution allows the buns to rise much better in the oven and acquire that fluffy texture that we like so much, without the need to use an egg!
On the other hand, tofu can also be an excellent substitute for eggs, both for allergy sufferers and vegans, since it is rich in calcium, iron, magnesium and protein, just like eggs. It is best to use silken tofu, since it allows us to beat it and obtain a smoother and creamier consistency, similar to that of a beaten egg although a little denser. With this beaten tofu we can replace the egg in scrambled eggs, for example.
For preparations such as homemade mayonnaise, in which eggs have always been used, we can simply eliminate this ingredient from the recipe and replace it with cow’s milk or vegetable milk. The proportion of ingredients to make mayonnaise without eggs is 100 ml of oil (olive or sunflower), 45 ml of milk, two tablespoons of lemon juice and a pinch of salt. Beat everything together until emulsified and ready. And to add an extra flavor, a clove of peeled and chopped garlic is added.
Egg substitute for omelets
Although it is difficult to imagine an omelet without an egg, the truth is that it is possible to make it without altering the consistency and even with a very, very similar taste. The best egg substitute for omelets, which also works well for scrambled eggs, is chickpea flour, it’s that simple! For an omelet of about 5-6 potatoes, which usually serves 4 people, the proportion is usually as follows, however, we emphasize that depending on the size of the potatoes it may be necessary to add more or less:
- 180ml of water
- 125g chickpea flour
- 1 teaspoon kale name salt
We just have to mix the three ingredients and beat with a fork, as if it were eggs. If we notice that it is very thick, we can add a little more water, enough to obtain a consistency similar to that of a beaten egg. Do not miss the recipe for vegan potato omelet to know the whole procedure.
If you don’t know what kale name salt is, you should know that it is a type of salt with a flavor very similar to that of an egg, this being the main reason why it is often used in vegan recipes to season egg substitutes, so that you can add it to savory dishes without any problem.
Egg substitute for batter
For all kinds of batters, we can perfectly prepare an egg-free tempura, with an equally incredible result. For this, we have two options, beer tempura or water tempura.
Tempura to replace the egg in batter
- 1 glass of very cold sparkling water
- 300g flour
You can use wheat flour, corn flour, chickpea flour or a mixture of several of these flours. On the other hand, it is essential that the water is very cold, as it provides sponginess and makes batters crispier. Once we have the ingredients, we will follow these steps:
- Put the flour in a bowl.
- Gradually add the cold sparkling water and beat with a manual whisk.
- Mix until you get a consistency similar to that of baby porridge.
Beer tempura as an egg substitute for batter
- 200ml of beer
- 300g flour
Again, we can use any type of flour mentioned above, as they are the best for making tempura without eggs. Likewise, if at the moment of beating the mixture we see that it is very liquid, we add more flour, while if the result is very thick, we pour more beer (or water in the previous case). The procedure for this tempura is the same, pour the liquid over the flour and beat without stopping.
