Great egg substitutes for cooking

Cutting it UpThey’re incredible and oh so edible. They’re eggs!

Still, there are some reasons they might not be your favorite unless you only use them now and hen. Get it?! I crack myself up!

You might be one of millions of people allergic to the albumin in eggs.

Or perhaps you just can’t stand the taste of those ovoid protein masses.

Or you don’t want to use anything that emerged from a chicken’s butt in your baking.

Or maybe you’re vegan, so it’s not even an option.

The reasoning doesn’t matter so much as the fact that you plain need solutions when it comes to binding your ingredients together in recipes.

First, what is a binding agent? In short it’s recipe glue, holding the other components together. Talk about a team leader. But what happens when the binding agent is an egg, and you just can’t do it? Thankfully, you’re in cluck!

For each egg, simply substitute with 1 Tbsp flax seed meal + 3 Tbsp water. Allow to thicken and then add to your dishes.

For 1 egg: 1 Tbsp flax + 3 Tbsp water
For 2 eggs: 2 Tbsp flax + 6 Tbsp water
For 3 eggs: 3 Tbsp flax + 9 Tbsp water
For 4 eggs: 1/4 cup flax + 3/4 cup water

Nutritional information [large egg]: Calories: 71, Carbohydrates: .5 Fiber: 0 g, Net Carbohydrates: .5 g, Protein: 6 g, Fat: 5 g
Nutritional information [flax substitute]: Calories: 30, Carbohydrates: 0 g, Fiber: 2 g, Net Carbohydrates: 0 g, Protein: 2 g, Fat: 3 g

Flax contains half the calories and fat as a regular egg.

When it comes to egg replacement, a little flexing of flax will let you relax, since it binds many foods naturally, and without any added ingredients.

A few other savory and sweet ideas if you’re not a flax fan…

1 Tbsp ground chia seed + 3 Tbsp water = 1 egg
2 Tbsp corn starch = 1 egg
2 Tbsp arrowroot flour = 1 egg
1/4 cup Greek yogurt = 1 egg
1/3 cup cooked pumpkin = 1 egg
1/3 cup mashed banana or unsweetened applesauce = 1 egg

As you can see, there are so many ways to keep cracking when it comes to cooking–even minus the eggs.

By the way, did you hear about The Birds? Word has it they may be dropping a new record albumin! Get it?! Ha ha ha!! I really need to stop…

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  1. Of these options, after flax seed (which is *brilliant*), the next-best low carb sub would seem to be pumpkin for any recipe in which pumpkin would not be an odd flavor. You probably wouldn’t want to use pumpkin for a sub if you were attempting to make a wedding cake, for example, but I think it could be very interesting in meatloaf if the amount was small.

  2. I have also seen recipes that use chia seeds as a replacement for eggs but I am not sure what the ratio of seeds to water is per egg.

    • Hi, Lori! For the chia, grind down some seeds into fine powder. Then use a tablespoon of the fine chia seed and three tablespoons of water (much like the flax seed meal). I hope that helps!

  3. Your puns had me cackling! Thanks for the post. Thinking about you this past week. Hugs.

  4. Gina Jester says

    Wow, what some great information!!! I happen to love eggs, but these are some great substitutes for when I am low on eggs. Thanks!!

  5. Janice Freeman says

    Thanks! I needed that.

  6. Thanks for this info…it will be very useful the next time I run out of eggs…except if I wanted to make an omelet 😉 lol

  7. Who knew!!! Thanks very informative!

  8. Strange because I was going to post a question about eggs on your FB wall. I have a question. I made an “English Muffin” recipe in the microwave, it had almond meal, baking powder, coconut flour, oat flour, 1 egg, xantham gum, 2 tabl cheese. OK, so here’s the question, you make this in the microwave, cut in half and toast it. It smelled OK when it came out of the microwave but after I toasted it, I about gagged on how “eggy” it tasted, so I wanted to know if liquid eggs would have less of an eggy taste or maybe a substitute from your list about (any suggestions)? I am literally dying for a sub, as a “favorite high carb” breakfast of mine is English Muffin with a ton of PB on it.

  9. Hi, Debbie! In the zucchini bread I’d be most likely to go with the flax or chia seed replacement.

  10. I use cottage cheese for a binder. Tell me about flax. The flax I have tried smells and tastes like what I think chicken feed would taste like. Just can’t do it.

  11. Thank you, Jamie!!! I am. excited! yay…cheesecake here I come!!!

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