The Great Egg Swap
If you are experiencing an egg allergy or are looking to replace eggs as ingredients in your baking and cooking recipes there are a lot of tasty options for you to consider. This list is what I recommend for my patients who are trying to go egg free and want options based on their assorted baking and cooking needs.
6 Egg Swaps that Taste Great!
#1. Chia Seeds and Water
Take one tablespoon of freshly ground chia seeds in 1/4 cup water. This will create a gelatinous type of consistency – you will want to wait about 10 mins to max mixing of the water and chia seeds. This is a great fiber boost as well as a powerful healthy fat and antioxidant rich omegas.
#2. Yogurt
Just 1/4 cup of full-fat yogurt is all you need to replace one egg in your recipe. Double or triple as need for your recipe.
#3. Gelatin and Water
You can use 1 tablespoon of gelatin mixed with 1/4 cup of water. Mixes best when water is slightly warmed and you use a milk frothing tool to blend the fine gelatin powder.
#4. Pureed Banana or Applesauce
Puree 1/4 cup of a ripe banana or using applesauce is a great way to replace eggs in baked products like muffins and cakes.
#5. Flax Seed and Water
Take one tablespoon of freshly ground golden flax seeds in 1/4 cup water. This will create a gelatinous type of consistency that can get goopy and lumpy. Mix well every minute for a total of 15 minutes as it sets up as your egg alternative.
#6. Cashew or Almond Butter
1/4 cup of cashew or almond butter serves as a creamy egg alternative.
Benefits of Swapping Your Eggs
Eggs can be a powerful protein source for many individuals. And on the flip side, eggs can trigger inflammation and allergic reactions for many patients. I often recommend for patients who do not experience challenges eating eggs to add an egg swap weekly because it creates food diversity in your daily life.
Egg alternatives will provide you with fiber and key minerals that the benefit your overall wellness. Try it out, it might surprise you!
