Incredible, Edible Egg...Substitutes

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egg-substitutes

Following a vegan diet? Allergic to eggs? Or in the middle of baking your favorite recipe only to realize you’re out of eggs? Fortunately, there are numerous egg substitutes you can use that you likely have in your pantry or fridge.

Using Egg Substitutes

Baking without eggs can be tricky. However, if you use the right egg substitute and stick with recipes that call for less than 3 eggs per batch, you should end up with a similar tasting end product. If a recipe calls for 3 or more eggs, it’s best to find another recipe since the consistency likely won’t turn out good with that amount of egg substitute.

#Vegan? Allergic to Eggs? OUT of Eggs? Try these incredible, edible egg substitutes. #saslife Click To Tweet

When choosing an egg substitute, think about the role the egg plays in the original recipe. In baking, eggs generally have one of two roles (or occasionally play both roles at the same time):

  1. Act as a binder (holds it together)
  2. Act as a leavening agent (helps it rise)

You’ll also want to pay attention to the flavor profile of the egg substitute and choose flavors that will complement your final product. For example, flaxseeds have a very nutty flavor so they work really well in whole grain pancakes but might not be the best choice for a sweet, chocolate cake.

Give these various egg substitutes a try to find out what works best in your favorite recipes.

Egg-Substitutes_Infographic_JULY2016_

Ground Flaxseeds or Chia Seeds
Mix 1 Tablespoon ground flaxseeds or chia seeds with 3 Tablespoons water and stir well. Let sit for 10-15 minutes or until it thickens and becomes gelatinous.

Flax and chia seeds have a nutty, earthy taste and provide a great source of omega-3 fatty acids and fiber. Be sure to store ground seeds in the fridge or freeze because they can go rancid quickly.

Works Well In: muffins (check out the recipe below!), pancakes, waffles, brownies, cookies (especially oatmeal cookies)

Flax-Egg-Recipe_

Unsweetened Applesauce
Swap ¼ cup applesauce for 1 egg.

Applesauce adds moisture to recipes and a touch of apple flavor but often can go unnoticed in a recipe. If you only have sweetened applesauce, just reduce the amount of sugar in the recipe.

Works Well In: cakes, brownies, muffins, quick breads, pancakes

Ripe Avocado
Use ½ of a ripe avocado (mashed or pureed) for 1 egg.

Be careful of the green color and use in recipes where it won’t impact the final product.

Works Well In: brownies, chocolate cakes, pudding, mousse

Ripe Banana
Swap ½ of a ripe banana (mashed or pureed) for 1 egg.

Like applesauce, bananas add moisture to recipes but they also act as binder, making them a great egg substitute. Bananas have a very distinct taste so use them in recipes where the banana flavor will complement the other flavors in the recipe.

Works Well In: muffins, quick breads, cakes, pancakes

Coconut or Soy Yogurt
Use ¼ cup non-dairy (coconut or soy) yogurt for 1 egg.

Yogurt adds moisture to recipes and works a lot like blended tofu. Opt for unsweetened and unflavored varieties though so you’re not adding extra sugar to the recipe.

Works Well In: some cakes, muffins, and quick breads.

Silken Tofu
Substitute ¼ cup blended silken tofu for 1 egg.

Silken tofu has the creamiest texture and works best in this application. Blend tofu until completely smooth. Then mix in other wet ingredients for best results.

Works Well In: pudding (check out this recipe), mousse, dense cakes and brownies, quiche

What’s your favorite egg substitute?

 

Banana Zucchini Oatmeal Cups
Makes 18 muffins
Recipe From: www.hummusapien.com

banana-zucchini-oat-cups--

Ingredients
banana-zucchini-oat-ingred

2 Tbsp ground flaxseed or chia seeds + 6 Tbsp water (or 2 eggs)
¼ cup nut butter
1-3 Tbsp pure maple syrup or honey (optional for sweetness)
3 medium or 2 large ripe bananas
2 small-medium zucchini, grated (don't squeeze water out)
½ cup almond milk (any milk will work)
1 tsp vanilla extract
3 cups old-fashioned oats, dry
1 Tbsp baking powder
1 tsp cinnamon
¼ tsp salt

Optional add-ins: ¼ cup walnuts

Directions

  1. Preheat oven to 375F. Spray a muffin tin with cooking spray or grease with coconut oil or line with silicone muffin liners.
  2. Place ground flaxseed or chia seeds and water in a small bowl.  Stir and set aside to “gel.” flax-egg-steps-
  3. Place nut butter and, if desired, maple syrup or honey in a small bowl. Microwave for 20-30 seconds and stir to combine.
  4. Place bananas in a large bowl and mash with a fork. Add grated zucchini, milk, vanilla extract, nut butter mixture, and flax mixture (or eggs), stirring to combine. banana-zucchini-oat-step1
  5. Add oats, baking powder, cinnamon, salt, and add-ins of choice. Stir until combined. banana-zucchini-oat-step2
  6. Spoon mixture into muffin cups, filling to the top. banana-zucchini-oat-step3
  7. Bake for 22-25 minutes.
  8. Store cooled oatmeal cups in an air-tight container in the refrigerator or wrap individually and freezer for a quick breakfast or snack on-the-go.

banana-zucchini-oat-cups

Nutrition Information per Serving (without maple syrup or honey): 100 calories, 3.5gm total fat, 0.5 gm saturated fat, 125mg sodium, 16gm carbohydrates, 3g fiber, 3gm protein

Click here for a printer-friendly version of this recipe.

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About Author

Ashley Bailey, MS, RDN, LDN

Ashley is a Nutritionist at SAS Institute in Cary, NC. She is a Registered Dietitian Nutritionist, Certified Biofeedback Instructor, and has a Certificate of Training in Adult Weight Management. Outside of work, Ashley enjoys spending as much time as possible at the beach, running, cooking and crafting. Follow @abaileyRD on Twitter.

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