Egg Substitutes [Dairy free, Gluten free, Grains free, Sugar free, Vegan
I’m often asked about egg substitutions from mainly vegans and those low carbers that suffer egg-fatigue who want to try out recipes that call for eggs. This blog post is “putting all the eggs” in one basket as a resource for those looking to replace eggs. This is a living resource and will be updated as I experiment with other egg substitutes.
Most of my baked gluten free and grains free recipes call for eggs, and while eggs are often a prerequisite for baking, mostly serving as a leavening or rising ingredient, they may be substituted with alternatives, as the recipe substitutes indicate that I have similarly substituted for dairy and sugar.
Many of the mashed or pureed egg substitutes serve well as binding agents for savoury makes too. If, say a cauliflower burger calls for egg, then butternut or pumpkin or sweet potato may be used as a substitute. Banana will add an exotic flavour to savoury foods too 🙂 Experimenting with different varieties of pureed foods for baked goods will also work well.
Chia seeds have always been a safe substitute for the vegan egg but there are other amazing alternatives too, as the information below indicates. Note, these measures are good for ONE egg replacement.
FOR BISCUITS, BREADS, TWO MINUTE MICROWAVE BREADS,MUFFINS, PANCAKES AND SELECTED CAKES
¼ cup Applesauce OR ¼ cup mashed Avocado OR ¼ cup mashed Banana OR ¼ cup mashed Butternut or Pumpkin
AGAR AGAR EGG = REPLACING EGG WHITES 1 TBLSP AGAR AGAR POWDER AND 1 TBLSP WATER OR UNSWEETENED AND UNFLAVOURED GELEATINE = 1 TBLSP GELATIN AND 3 TBLSP WATER
These substitutes are used mainly in vegan cake making. The powder is mixed with water and left to rest for about 10 minutes [for the Agar Agar mix, refrigerate for 10 minutes, whisk and use] until gel state is reached.
CHIA SEEDS EGG = 1 TBLSP CHIA SEEDS MIXED WITH 3 TBLSP WATER
Add the Chia seeds to the water and allow the mixture to sit for 10-15 minutes until a gelatinous state is reached. The Chia seeds egg works well for egg substitution in the baking of breads, brownies, muffins and some cakes.
FLAX SEEDS OR LINSEEDS EGG = 1 TBLSP GROUND SEEDS MIXED WITH 4 TBLSP WATER
This nutty tasting substitute calls for the mixing of the powdered flax seeds and water, and left to rest for up to 15 minutes until a gelatinous state is reached.
NUT BUTTER = 3 TBLSP ANY NUT BUTTER REPLACES 1 EGG
Used mainly in muffin and pancake making, the creamy nut butter substitutes well.
OLIVE OIL EGG SUBSTITUTE = 1 TBLSP OLIVE OIL + 2 TBLSP WATER + ¼ TSP BICARBONATE OF SODA + ¼ TSP CREAM OF TARTAR
Used mainly as an egg substitute in muffins, all the ingredients whisked together until a smooth paste forms
HOME MADE EGG SUBSTITUTE REPLACING 1 EGG
2 Tblsp tapioca flour or arrow root powder + ½ tsp extra virgin olive oil + ¼ tsp bicarbonate of soda + ¼ tsp cream of tartar + 2 tblsp sugar free almond milk or coconut milk, whisked together until smooth.
APPLE CIDER VINEGAR + BICARBONATE OF SODA ‘EGG’ = 1 TSP BICARB + 1 TBLSP APPLE CIDER VINEGAR
A combination of vinegar and baking soda mimics the leavening ability of egg. Many people also add a bit of oil as well. Bicarbonate soda reacts with the acid in vinegar to bubble up and introduce air, making bread, cupcake, muffin and cake bakes fluffy.