Egg Substitution Ideas: A Dietitian’s Guide for Every Need

Eggs are a versatile ingredient found in countless recipes, but for those with allergies, dietary restrictions, financial restrictions or personal preferences, they might not always be an option. As a dietitian, I often get asked for egg substitutes that provide similar functionality without compromising on taste or texture. Whether you're baking, cooking, or preparing plant-based meals, here’s a roundup of effective egg substitutes to help you meet your dietary needs.

1. Flaxseed Meal (Best for Baking)

To replace one egg, mix 1 tablespoon of flaxseed meal with 3 tablespoons of water, then let it sit for 5 minutes until it forms a gel-like consistency.

This works particularly well in recipes that need binding, like muffins, cookies, pancakes and cookies

2. Chia Seeds (Similar to Flaxseed)

To replace one egg, combine 1 tablespoon of chia seeds with 3 tablespoons of water and allow it to sit for 10 minutes to form a gel.

Chia seeds work well in a variety of recipes, especially in baking and smoothies.

3. Mashed Banana (Great for Sweet Baked Goods)

One-fourth cup of mashed banana can replace one egg and helps to bind the ingredients together while adding natural sweetness and moisture.

This works particularly well in baking sweet treats such as cakes, muffins, or banana bread

4. Applesauce (Moisture and Binding)

For those looking to replace eggs while adding moisture and a touch of sweetness, applesauce is an ideal substitute. You can use 1/4 cup of unsweetened applesauce for each egg in your recipe.

It works well in cakes, muffins, and brownies, adding a slight fruity flavor

5. Silken Tofu (Perfect for Creamy Dishes and Baking)

To substitute one egg, blend 1/4 cup of silken tofu until smooth. Silken tofu provides protein, iron, and other essential nutrients, offering a healthy alternative to eggs in both savory and sweet dishes.

Silken tofu is a fantastic option for replacing eggs in creamy dishes, custards, or even in some baked goods. It has a smooth texture and neutral flavor, making it ideal for vegan quiches, creamy sauces, or puddings.

6. Aquafaba (A Vegan Alternative for Meringues and Macarons)

Aquafaba, the liquid from canned chickpeas (or other legumes), is a surprisingly effective substitute for egg whites. Three tablespoons of aquafaba can replace one egg white in recipes!

Aquafaba is great to use in recipes like meringues, macarons, or any dish requiring whipped egg whites. It whips up to form stiff peaks, making it an essential ingredient for vegan desserts.

7. Yogurt or Buttermilk (For Moisture and Richness)

For those who aren’t vegan but need a substitute to provide moisture, yogurt or buttermilk can work well in baking. Use 1/4 cup of plain yogurt or buttermilk for each egg.

This substitute is especially effective in cakes, pancakes, and muffins, adding richness, texture, and a slight tang.

8. Commercial Vegan Egg Replacers

If you’re looking for a hassle-free option, many brands offer commercial egg replacers, such as JUST EGG. These products typically contain starches and leavening agents, making them a great alternative for a variety of baking applications. While they don’t provide the same nutritional benefits as whole food alternatives, they’re convenient and reliable for vegan recipes.

By experimenting with these substitutes, you can ensure your meals remain satisfying, nutritious, and free from eggs when necessary.

Try this recipe, from Loving It Vegan!

Vegan Meringue

Prep Time: 20 min

Cook Time: 45 min

Ingredients

6 Tablespoons Aquafaba liquid from a can of chickpeas*
¼ teaspoon Cream of Tartar
½ cup White Granulated Sugar (100g)
½ teaspoon Vanilla Extract

Instructions

Place the chickpea liquid (aquafaba) and cream of tartar into the bowl of your stand mixer.
Start at slow speed and whip until foamy.
Then gradually increase speed until white and glossy and stiff peaks start to form.
Add the sugar in slowly while whipping at fast speed.
Add in the vanilla.
Keep whipping until glossy stiff peaks form.
Preheat your oven to 250°F (121°C).
Line a baking tray with parchment paper.
Pipe the meringue mix into cookie shapes onto the parchment lined tray. Alternatively you can spoon it out, but I found piping to be much easier.
Place into the oven and bake for 45 minutes. After 45 minutes, switch off the oven but DON’T OPEN IT (excuse the caps, but this part is very important). Leave the oven off, but don’t open it for one hour. Time it.
After the meringues have baked for 45 minutes and then sat in the oven for a further 60 minutes without opening the oven, remove them from the oven.
They should be airy crispy perfection! If the weather is at all hot or humid, put them in an airtight container and store them in the fridge for the most long lasting results.

Notes

This amount of chickpea liquid is roughly half of what you’ll get from one 15 ounce (425g) can of chickpeas when drained. You can throw out the rest or use it for other egg replacement purposes or for another batch of vegan meringue.
Keep the meringues stored in a covered container in the fridge for 5 days.
Recipe adapted from A Little Insanity.