I recently mentioned that I no longer eat eggs and got a lot of questions about this. Unfortunately, this was a little parting gift from my autoimmune disease, and isn’t just a preference (unlike my voluntary avoidance of bananas- the only food I won’t eat).
Eggs allergies are on the rise and one of the most common allergens in children, second only to dairy allergies. My most recent test showed that I had actually reversed my sensitivity to grains and dairy but still had a strong reaction to eggs.
Avoiding eggs can be inconvenient and difficult for the growing number of people with allergies. Many common baked goods, breaded foods, and breakfast dishes contain eggs. Thankfully, there are great options for substitutes.
I feel a recipe is only a theme, which an intelligent cook can play each time with a variation.
When a variation of an egg-containing recipe becomes necessary due to an allergy, here are some of my favorite substitutions.
A general rule is that if an egg acts as a binder in a recipe, almost any of the below substitutes will work.
- 1 tablespoon ground chia seeds + ¼ cup of water (mix and let sit for 15 minutes)
- ¼ cup full fat yogurt
- 1 tablespoon ground flax seed + ¼ cup water (mix and let sit for 15 minutes)
- 1/3 cup applesauce (will be more crumbly)
- ¼ cup pureed banana (obviously not what I use!)
- 1 tablespoon gelatin powder + ¼ cup water (mix and let sit for 15 minutes)
- 2 tablespoons dates, raisins, or prunes + 2 tablespoons of water, pureed together
- ¼ cup peanut butter or almond butter
If eggs serve the purpose of leavening in the recipe, yogurt can be used or a teaspoon each of baking powder, white vinegar, and water (mix together).
If the egg is needed for moisture, yogurt, juice, applesauce, or pureed banana should be used.
With coconut flour recipes, eggs are needed for both binding and moisture, so I typically use a chia, gelatin, and applesauce mixture.
For breading, an egg mixture is often used, but there are some easy substitutions. My favorites are melted butter, coconut oil, or plain yogurt.
For a more flavorful binder for breading, I mix equal parts mustard and honey or maple syrup.
In this one, you are out of luck! I haven’t found anything that replaces the eggs completely in taste or texture, but I’ve learned to love breakfast stir frys with many of the ingredients that would often be added to an omelet (peppers, onion, cheese, meat, spinach, cheese etc) sautéed together sans eggs.
Do you avoid eggs by choice or necessity? What do you use for substitutes?