More and more people adhere to a vegan diet. The reasons: are animal ethics, environment, health benefits, or even weight loss.
A vegan diet is based on foods of plant origin only (vegetables, cereals, nuts, algae, and fruits), mushrooms, and all products derived from plants. Vegans do not eat foods from animals, including dairy and eggs.
Finding substitutes for certain foods (like eggs) is often challenging. In particular, prepare doughs and achieve a moist and fluffy consistency in the kitchen.
Also, some people are allergic to egg protein, finding its substitutes for cooking is medically essential.
This article describes nine examples of ideal egg substitutes for those who follow a vegan diet.
Examples of Egg Substitutes – The 9 Best for Vegans
Vegan egg substitutes can be made from seeds, algae, or fruits. The best-known preparations are based on chia seeds and flaxseed, although eggs can also be substituted with bananas and peanut butter. Here are the seven best egg substitutes for vegans:
- Chia seeds + water
Chia seeds and water are the most classic egg substitute for vegans. To prepare it, you must let one tablespoon of chia settle with 80 mL of water; it can be warm or cold water. Let the mixture sit for 15 minutes, and you’re done.
- Flaxseed + water
Flaxseed can be used as a base to prepare egg substitutes. Mix 1 part of flaxseed with three warm water, shake well and let it rest for about 20 minutes. This mixture is ideal for preparing savory doughs as a base for cakes.
- Agar-agar
Agar-agar is a seaweed capable of creating a jelly-like consistency when mixed with water. To replace one egg, one tablespoon of agar-agar powder should be combined with one tablespoon (15 grams) of water. This is one of the substitutes that does not affect the final product’s taste but can create a stiffer and more consistent texture.
- Soy lecithin
The lecithin plant is a soybean derivative that can be used with consistency and properties similar to the eggs. It is one of the substitutes that can be added directly and one of the favorites for making semi-prepared vegan products. One tablespoon of lecithin equals one egg.
- Bananas
Although bananas provide practically no protein, they achieve a consistency similar to eggs when they are stepped on. The disadvantage of bananas is that they affect the final product’s flavor, so they should ideally be used to prepare sweet recipes. Half a banana is equal to one egg.
- Peanut butter
Peanut butter is one of the most nutritious egg substitutes. It is high in healthy fat, energy, and protein. To replace an egg, use three tablespoons of peanut butter. This can affect the finished product’s taste, so it works well in brownies, pancakes, and cookies. Ideally, use light peanut butter with no added sugar.
- Applesauce
Applesauce is a classic egg substitute for sweet vegan cakes and preparations. Add a quarter cup (65 g) of applesauce to replace an egg. If you buy it, the ideal is to choose products that do not contain added sugar.
- Xanthic gum
Xanthic gum is a carbohydrate, or more specifically, a natural polysaccharide. It is made from the fermentation of cultures of a microorganism. It is one of the ideal egg substitutes to achieve gummy consistencies like ice cream. It is also used to prepare sponge cakes and give them an airy and fluffy texture.
- Aquafaba
Aquafaba is the leftover liquid leftover from cooking beans or legumes. Its consistency is very similar to that of raw egg whites, making it one of the best substitutes for eggs in recipes that have whites more than yolks. The equivalent for an egg is three tablespoons of aquafaba.
What egg substitutes to choose?
Many foods can be used as substitutes for eggs when cooking, although they are not all created equal.
Some egg alternatives are best for sweet, dense items, while others are great for light, fluffy, and savory baked goods.
Generally, unflavored substitutes such as agar-agar and lecithin are recommended for savory preparations.
Chia or flax seeds are best for sweet and fluffy preparations. While for thicker and sweeter products, the ideal is to use peanut butter or bananas.
ABSTRACT
Eggs contribute to baked goods’ overall structure, color, and consistency. Many people choose not to eat eggs, and others cannot eat them for medical reasons.
Many foods can be used as substitutes for eggs when cooking, although they are not all created equal. Experimenting with different egg substitutes is the best way to get the texture and flavor you want in your recipes.
