Eggs are a common household item, but with soaring prices due to bird flu outbreaks impacting supply, it might be time to explore substitutes. A recent USDA report reveals wholesale egg prices have surged to around $7 per dozen, up from $3 in 2023.
Meet Nichole Dandrea-Russert, M.S., R.D.N., a renowned author and plant-based dietitian, offering expert advice on egg substitutes. Beyond cost concerns, eggs may not be suitable for vegans or individuals with egg allergies. However, experts assure that proper cooking kills bacteria and viruses, including avian flu strains.
Looking for the ideal egg replacement? While nothing fully replicates fried or poached eggs, alternatives like applesauce, flaxseeds, and Greek yogurt can step in admirably. These substitutes provide similar nutritional benefits such as protein and healthy fats.
Dandrea-Russert emphasizes that plant-based options offer essential nutrients like vitamins A, E, and B, as well as choline, selenium, iron, and zinc, along with fiber absent in eggs.
The Prevention Test Kitchen experimented with various egg substitutes in brownie mixes to gauge their performance in baking, consulted a dietitian for insights, and identified successful swaps. Here are a few effective alternatives:
1. **Greek Yogurt:** This ingredient adds moisture and structure like eggs while matching protein content. Opt for full-fat Greek yogurt for a similar fat profile. Use it in a 1/4 cup proportion per egg for satisfying results.
2. **Aquafaba:** The liquid from canned chickpeas, aquafaba, mimics egg whites’ properties. It can be whipped into a meringue-like texture and serves as a versatile egg replacement. Substituting 3 tablespoons of aquafaba per egg is recommended.
3. **Applesauce:** Mashed fruit or starches like applesauce can replace eggs, though they may offer less structure. In our test, applesauce yielded ultra-fudgy brownies with a dense texture but less bite compared to other substitutes.
Experiment with these alternatives to eggs for a healthier, cost-effective, and allergy-friendly cooking experience.
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Using applesauce as an egg substitute may not be ideal for baked goods where achieving height is crucial, such as bread or cakes. However, it can work in a pinch for denser treats like brownies. To use it, substitute 1/4 cup of applesauce for one egg.
Silken tofu, with its soft, creamy texture, is often used in soups, stews, plant-based sauces, dressings, and desserts. It can also serve as an egg substitute, providing moisture and weight without adding much flavor. Like applesauce, silken tofu is better suited for dense baked goods like certain cakes, bars, or brownies. To replace one egg, use 1/4 cup of silken tofu.
Flax meal, made from ground flaxseeds mixed with water, forms a gel-like substance known as a “flax egg.” This mixture acts as a binding agent and adds moisture and richness to recipes. While it created dense brownies in our test, flax meal also offers omega-3 fatty acids, fiber, and plant compounds. To make a flax egg, combine 1 tablespoon of flax meal with 3 tablespoons of water.
Mung beans can be used as an egg substitute, particularly for breakfast dishes like scrambled eggs or omelets. Rich in nutrients like magnesium, zinc, and fiber, mung beans can be blended and cooked to mimic the texture of eggs. Just Egg, a mung bean-based liquid egg replacer, can also be used in various recipes. To replace one egg, use 3 tablespoons of Just Egg.
Firm tofu, when crumbled and cooked with vegetables like onions, peppers, and spinach, makes a nutritious and high-protein breakfast option. It can be seasoned and served with accompaniments like avocado, salsa, cilantro, and hot sauce. To mimic the color of scrambled eggs, add a pinch of turmeric while cooking. Use about 3 ounces of firm tofu to replace one egg.
Powdered egg replacers like Bob’s Red Mill Gluten Free Egg Replacer, made from starches and fibers, are suitable for vegan and gluten-free diets. They can be used in a variety of baked goods but are not recommended for scrambles or meringues. To substitute one egg, combine 1 tablespoon of egg replacer with 2 tablespoons of water.
Instead of using traditional eggs for perfectly poached dishes, consider incorporating alternative ingredients like applesauce, flaxseeds, and Greek yogurt. These substitutes not only provide a different flavor profile but also offer similar nutritional benefits such as protein and healthy fats. Dandrea-Russert highlights that plant-based options can deliver essential nutrients like vitamins A, E, and B, as well as choline, selenium, iron, and zinc – mirroring what eggs provide. Additionally, these substitutes often come packed with fiber, a component lacking in conventional eggs. This variety in choices allows for flexibility in cooking while maintaining a focus on health and nutrition.
