The Best Egg Substitute Options

Many recipes call for eggs, but not everyone can or wants to use them. Whether you’re vegan, allergic, or just out of eggs, finding substitutes has become increasingly important—especially with rising egg prices. If you’ve ever needed an egg alternative, this guide will help.

Now, you won’t need to rush to the store when your cookies or brownies require eggs. And cooking for those who avoid or can’t eat eggs will be a breeze. Simply try one of these easy substitutes instead.

Why eggs (or egg substitutes) are necessary for baking

Here are a few reasons you need them:

• Eggs become firm when heated so they give structure to cakes, cookies, and other baked goods.
• As above, they’re useful for thickening sauces, casseroles, and pie fillings.
• Eggs act as a leavening agent — they help baked goods rise.
• Eggs are a binding agent —  they help hold food like French toast together.
• Eggs also add flavor. 

Common Egg Alternatives

When selecting an egg substitute, it’s essential to understand the role eggs play in your recipe. This will help you choose the best alternative for the desired result.

Unsweetened applesauce

Applesauce works best in recipes that are moist and dense like quick breads and brownies. 

Replacement ratio

• One-quarter cup of applesauce replaces one large egg.
• To account for its moisture, consider decreasing the liquid in your recipe by 1 to 2 tablespoons.
• Since applesauce won’t add lift, consider adding ½ teaspoon of baking powder.

Applesauce is offered primarily as a binder due to its high pectin content, which helps improve texture and structure in baked goods by interacting with flour and water. Pectin acts as a gelling agent, competing with flour for water, which can reduce gluten formation. Although applesauce has a high water content, it supports gluten development when used in moderation.

Benefits:

Apple being the primary ingredient of applesauce offers several health benefits. Apples are rich in antioxidants, fiber, and essential nutrients, contributing to various health benefits, including heart health, reduced cancer risk, and improved lung function. They help lower cholesterol and blood pressure, support gut health, and combat inflammation. Regular apple consumption may also enhance weight management by promoting satiety. Overall, incorporating apples into your diet can significantly improve your well-being.

Flax seed

Flax seed works best in recipes that are moist and dense like muffins and pancakes. Flax seeds will add a little texture and they brown quicker so watch your baked goods closely. Golden flax seeds will blend in more easily with the color of whatever you are making. Flax seeds have a strong flavor so they may have an aftertaste in recipes with lighter flavors.

Replacement Ratio

• One tablespoon of freshly ground flaxseed plus three tablespoons of warm water replaces one large egg.
• Soak ground flaxseed in water for 5-10 minutes until it forms a thick gel.

Benefits

Flaxseeds offer multiple health benefits, including lowering cholesterol and triglycerides, which improve heart health. Their high fiber content aids digestive health and promotes satiety, making them effective for weight management. Flaxseeds may also reduce the risk of certain cancers, relieve menopausal symptoms, and help prevent osteoporosis by maintaining bone density. Additionally, they possess anti-inflammatory properties that contribute to overall well-being.

“I like making an egg substitute with ground flax meal and water. It’s quick, easy, and helps hold baked goods together well. This is a great solution for those with egg allergies or anytime you run out of eggs.” — Jessica Haggard, Primal Edge Health

Yogurt

Yogurt is liquid so it binds and is high in protein so it sets. It is best in quick breads and pancakes.

Replacement ratio

• One-quarter cup of yogurt can replace one large egg.

Benefits

Yogurt offers several health benefits, including improved digestive health due to its probiotic content, which supports gut flora. It may enhance immune function, reduce inflammation, and contribute to heart health by lowering cholesterol levels. Additionally, yogurt is a rich source of essential nutrients such as calcium and protein, promoting bone health and muscle maintenance. Regular consumption can aid in weight management by increasing satiety.

Baking powder, oil and water

Baking powder, oil, and water work best in cookies. This mixture helps provide the necessary leavening and moisture, enhancing the cookies’ texture. It’s a great option for vegans or those with egg allergies.

Replacement ratio

Two teaspoons of baking powder, one teaspoon of vegetable oil, and two tablespoons of water replace one large egg.

Benefits

Olive oil can be used in baking. Olive oil is rich in monounsaturated fats, particularly oleic acid, which can support heart health by reducing bad cholesterol levels. It contains antioxidants like vitamin E and polyphenols, which help combat inflammation and oxidative stress. Regular consumption may also lower the risk of chronic diseases, improve brain function, and support weight management. Additionally, olive oil can enhance nutrient absorption and promote healthy skin. 

Avocados

Avocados work best in moist and dense recipes like muffins and waffles. Their creamy texture enhances the moisture and adds healthy fats, making your baked goods richer and more satisfying. Plus, using avocados can boost the nutritional value of your recipes. 

Replacement Ratio

• One-quarter cup of avocado replaces one large egg.
• Avocado won’t add lift, so you may want to add ½ teaspoon of baking powder.

Benefits

Avocados are rich in healthy monounsaturated fats, fiber, and various vitamins and minerals, making them nutrient-dense food. They also, help lower cholesterol and regulate blood pressure due to their high potassium content. Additionally, avocados are packed with antioxidants, such as lutein and zeaxanthin, which promote eye health and protect against oxidative stress. Their fiber content aids digestion and enhances gut health, contributing to overall wellness and potentially reducing the risk of chronic diseases.

Chia seeds

Chia seeds are a versatile ingredient that can enhance the nutritional profile of baked goods like muffins, quick breads, and cookies. They add moisture and a slight crunch while providing health benefits such as fiber, protein, and omega-3 fatty acids. For those who prefer a more seamless appearance in their baked items, using white chia seeds can be an effective option, ensuring the seeds blend in without altering the aesthetic of the final product. 

Replacement Ratio

• To replace one large egg, combine one tablespoon of chia seeds with three tablespoons of water.
• Stir the mixture and let it sit for 15 minutes before using.

Benefits

Chia seeds are rich in various bioactive compounds that provide numerous health benefits. Linolenic and linoleic acids promote heart health and have anti-inflammatory properties. Tocopherols contribute to antioxidant activity, while sterols help inhibit cholesterol absorption. Carotenoids are linked to cancer prevention and eye health, and dietary fiber supports digestive health. Compounds like quercetin and kaempferol offer antioxidant and anti-inflammatory effects, promoting overall well-being. 

“Due to an egg sensitivity, I often use either flax eggs or chia eggs when baking. I’ve found both to be good substitutes with little effect on the outcome when a recipe calls for two or less eggs. Anything more than that and texture is usually sacrificed in the process.”

— Gina Matsoukas, Running to the Kitchen

Tofu, plain silken

Tofu works best in dense recipes like cakes and muffins and also in some cookies. It can even be used as an egg replacement in quiches and custards. 

Replacement Ratio

• Replace one large egg, you can use about 1/4 cup of silken tofu. 
• Puree it until smooth before incorporating it into your recipe.
• Then blend with other wet ingredients before adding to dry ingredients. 

Benefits

Tofu is a nutrient-dense food offering various health benefits, including essential protein, vitamins, and minerals that support muscle and bone health. Its antioxidant and anti-inflammatory properties protect blood vessels, while regular consumption may help prevent breast cancer, osteoporosis, and cardiovascular disease. For menopausal women, tofu can alleviate hot flashes and support estrogen production. Additionally, it strengthens the immune system, regulates blood sugar, reduces bad cholesterol, and aids in weight loss. 

Aquafaba

Aquafaba is the liquid that is leftover in a can of chickpeas. It works best in quick breads, cakes, and cookies. Aquafaba is the liquid you drain off from canned chickpeas. 

Replacement Ratio

• Three tablespoons of whipped aquafaba can replace one large egg.
• It can also be used as an egg white substitute for meringues.

Benefits

Aquafaba, the liquid from cooked chickpeas and common beans, contains healthy sugars and proteins that can benefit health. This study found special sugars that help good bacteria, like L. reuteri, grow. It also discovered small proteins, called γ-glutamyl peptides, which can enhance flavor and help lower sodium in food. These findings suggest aquafaba can be created in new food products with added health benefits using inexpensive ingredients. 

Bananas

Bananas are excellent for enhancing pancakes and brownies due to their natural sweetness and moisture. However, their strong flavor can influence the overall taste of the final product, making it important to consider when choosing recipes. 

Replacement Ratio

• One-quarter to ½ cup of mashed bananas can replace one large egg.
• Bananas do not provide lift, so it is advisable to add ½ teaspoon of baking powder.

Benefits

Green bananas provide several health benefits due to their high resistant starch and fiber content. They help regulate blood sugar, lower cholesterol, and reduce the risk of chronic diseases like type 2 diabetes. Additionally, they support gut health, aid in weight management, and boost the immune system. The antioxidants in bananas may also help protect against oxidative stress and degenerative diseases.

Buttermilk

Buttermilk is a versatile ingredient that enhances the texture and flavor of baked goods such as muffins, cakes, and cupcakes. Its acidity helps tenderize the batter, resulting in moist and fluffy results. Additionally, it adds a slight tanginess, enriching the overall flavor profile. 

Replacement Ratio

• One-quarter cup of buttermilk replaces one egg.
• Since buttermilk adds liquid, reduce the water or other liquids in the recipe by ¼ cup.

Benefits

Buttermilk offers several health benefits, primarily due to its rich probiotic content. It helps improve gut health by stabilizing microbial communities, which can lower blood sugar levels and reduce oxidative stress. Studies have shown that regular consumption of buttermilk can decrease HbA1c levels, a marker of early glycation associated with diabetes. Additionally, buttermilk is rich in milk fat globule membrane (MFGM) components, which are linked to hypoglycemic effects, cholesterol reduction, and anti-inflammatory benefits. By promoting healthy gut microbiota, buttermilk may help prevent metabolic diseases such as obesity and type 2 diabetes.

Baking soda and white vinegar

Baking soda and white vinegar are effective ingredients for cakes and waffles that typically require one egg. They work together to create a chemical reaction that helps leaven the batter, resulting in a light and fluffy texture. The vinegar may impact the flavor too much in larger amounts. 

Replacement Ratio

• One tablespoon of vinegar and one teaspoon of baking soda replaces one egg.

Benefits

Vinegar offers numerous health benefits, including cardiovascular support by lowering cholesterol and inhibiting LDL oxidation, hypertension prevention by regulating blood pressure, and anticancer properties through polyphenols like resveratrol. It improves glycemic control in type 2 diabetes, aids weight management, and has antimicrobial effects. Additionally, vinegar promotes gut health and has therapeutic benefits for renal health, helping prevent kidney stones and reduce oxidative stress in the kidneys, primarily due to its acetate content and antioxidant properties.

Always Remember

When experimenting with egg substitutes, keep in mind that the final dish may differ slightly from the original recipe. The more eggs a recipe requires, the more noticeable the differences may be. But don’t worry—your dish will still be delicious! Each egg substitute brings its unique flavor and texture, so don’t hesitate to try a variety until you discover your favorite. Embrace the adventure of cooking, and have fun finding the perfect substitute for your culinary creations!