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Eggs are delicious and they are also nutritional powerhouses. Not only are the egg whites packed with tons of protein, but egg yolks are so loaded with vitamins, minerals and essential antioxidants that eating eggs as a whole is one of the healthiest food choices you can make—of course, while keeping in mind that there are both healthy and unhealthy ways to cook this ingredient. Still, there are many reasons why people across the world have to completely cut off eggs and look for egg alternatives.
Some individuals have dietary restrictions or allergies that prevent them from consuming eggs. Egg allergies are one of the most common food allergies, particularly in children. In other cases, especially in India, people following a vegan or plant-based lifestyle exclude all animal products, including eggs. Whether they do it out of environmental or animal welfare concerns, these food choices cut off the use of eggs completely for vegans and vegetarians.
Further, many people also have to give up on eating eggs for health reasons. Eggs are relatively high in cholesterol and fat, primarily found in the yolk. Individuals with specific dietary needs, such as those with high cholesterol levels or heart health concerns, may choose to limit their egg consumption. So, the option of having easily available egg alternatives to fulfil the nutritional needs that eggs do, is important.
Video Credit: YouTube/Bigger Bolder Baking
If you are cutting off eggs from your diet and are looking for egg alternatives that are just as good, nutritionally speaking, then here are all the options you can explore.
Silken Tofu
Silken tofu works as an egg substitute due to its texture and binding properties. Silken tofu is a soft and smooth variety of tofu that has a custard-like consistency. When used as an egg substitute, it can provide moisture, structure, and binding in recipes. Use 1/4 cup of blended tofu for each egg in a recipe.
Mashed Banana
Mashed banana works as an egg substitute primarily due to its binding and moisture-retaining properties. It can be used in recipes to provide structure, moistness, and a hint of natural sweetness, similar to eggs. Use 1/4 cup of mashed banana for each egg.
Unsweetened Applesauce
Unsweetened applesauce works well as an egg substitute in recipes that require moisture. The natural pectin in applesauce acts as a binder and the fruit also has plenty of moisture to add. Use 1/4 cup of applesauce for each egg.
Besan
Besan, or chickpea flour, is a staple ingredient in Indian cuisine and can serve as an excellent egg substitute. When mixed with water or yogurt, it creates a thick and binding consistency. Use 2 tablespoons of besan mixed with 3 tablespoons of water or yogurt to replace each egg.
Curd
Yogurt, also known as curd in India, is widely used and works well as an egg substitute in recipes that require moisture and binding. Use 1/4 cup of yogurt for each egg. Adjust the quantity of liquid ingredients in the recipe accordingly to maintain the desired consistency.
Flaxseed or Chia Seeds
Ground flaxseed or chia seeds mixed with water can create a gel-like consistency, similar to eggs. Nutritionally, these are closest to the protein quality and mineral amounts that eggs provide. Use 1 tablespoon of ground flaxseed or chia seeds mixed with 3 tablespoons of water for each egg.
Aquafaba
Aquafaba refers to the liquid from cooked or canned chickpeas. It can be whipped to create a foam and used as an egg white substitute. Nutritionally, aquafaba is not as protein-packed as eggs, so you might want to add some boiled chickpeas to the dish as well. Use 3 tablespoons of aquafaba to replace each egg white.
