Since the vegan diet avoids all animal products, alternatives are sometimes needed. A popular example of this is eggs, which play a large role in cooking and baking in the omnivorous diet.
In order to convert corresponding recipes to vegan or to discover completely new ones, you need the right egg substitute . So if you were wondering what kind there is and how you can best replace eggs in a vegan way - you can get the answers here.
This is how a normal chicken egg “works”.
The consumption of bird eggs , particularly those of chickens, is probably as old as humanity. Accordingly, it can be found on menus worldwide. However, many prefer to use alternatives for various reasons .
In order for the preparation of dishes and pastries to work with substitute products , you must first understand what purpose chicken eggs actually serve.
The use of eggs is based on the fact that they change their consistency from liquid to solid with the use of heat. This initially creates the various egg dishes such as scrambled eggs, omelettes or fried eggs. This property can also be used in other dishes and especially in baking.
When mixed well, chicken eggs ensure that cake batter, for example, holds together well. They provide moisture, serve as a baking agent and flavor enhancer. Whipping the egg until it forms egg whites makes dough light and fluffy.
What else is egg replacement all about?
As with many substitutes, it's not just about the taste and processing, but also the nutrients. Since the original purpose of chicken eggs is to hatch a chick, they are naturally full of them.
A chicken egg mainly provides the following nutrients , based on an egg weighing around 70 grams :
- nine grams of protein
- eight grams of fat (most of it in the egg yolk)
- low traces of carbohydrates
- Vitamins A, B, D, E and K
- Minerals such as calcium, iron and potassium
Due to the quality of the protein, eggs serve as a guideline for the biological value of food. What this means is how well our body can ultimately utilize protein - in this case 100 percent.
Accordingly, the main interest in chicken eggs is their protein. When it comes to replacement , in addition to processing, alternative vegan protein sources are important.
What you should fundamentally know about vegan egg substitutes
To replace a chicken egg, you have two options :
- Number 1 : You rely on one of the numerous ready-made substitute products such as egg substitute powder.
- Number 2 : You choose a natural alternative, for example to bake a delicious cake.
Egg replacement powders mostly consist of a mixture of plant-based proteins and starches. The use of lupine flour and corn starch is typical. The proteins also come from other sources, such as peas or broad beans. The same applies to the starch that comes from potatoes, for example.
We can recommend our product “ Easy To Mix Vegan Egg ”. It is ideal for scrambled eggs and omelettes. It contains no added soy or lactose and is gluten-free.
The principle is simple : mix protein powder with the specified amount of water and use it for the desired dish. Depending on the product, you can use it to replace a whole egg or specifically egg yolk or egg white.
The best natural alternatives
Before we list the best natural egg substitutes , remember this : Choosing one comes down to two things. First of all, of course, that the product fits the recipe. Because not every replacement product is equally suitable for everything.
Secondly, your personal taste counts. There are many variations that have their own taste and possibly a different consistency than you are used to. If the replacement harmonizes with the other ingredients, nothing stands in the way of a successful end result.
So feel free to experiment. Just start with your favorite recipes and see how well the respective alternatives work (for you). Here are the best tips for sweet and savory versions.
The best representatives from the fruit family
What do apples, bananas and avocados have in common? That's right, they are suitable as an egg substitute. With apples, it is the applesauce that you can use. Not only can it be bought anywhere, but it is also easy to make yourself.
When prepared, it is wonderful for baking. Another plus point is that you can hardly taste it. Plus, you only need a small amount. One tablespoon is enough to replace an average chicken egg .
When it comes to bananas, it is important that they are already at an advanced stage of ripeness. This means that they already have several or flat brown spots.
What many people leave lying around can be used as an ingredient in cakes, for example. To do this, you simply have to mash the banana and add it to the dough. One of these is equivalent to about two medium-sized eggs .
Attention : You will taste the banana later in the finished cake. However, that's good if you want to use their taste consciously.
Avocados serve more savory tastes. Pureed, you can replace the chicken egg in vegan dishes. The trick is to use the right spices. Kala Namak salt is often used .
It achieves its typical “ egg taste ” thanks to the hydrogen sulfide it contains. This makes it - used sparingly - a popular ingredient in plant-based dishes.
Extra tip : Botanists refer to them as fruit vegetables. We're talking about tomatoes. The tomato paste obtained from them also masters its task as a substitute product for eggs with flying colors. It binds well and can be used specifically to influence the taste and color of a dish.
Tomato paste is used to create numerous vegan-oriented dishes and ingredients . How about, for example, a juicy burger patty to create a veggie or purely plant-based burger?
Soy products - the all-rounders for vegans
What would vegan substitute products be without soy? Tofu and silken tofu have an established place in the plant-based diet. And both should not be missing from the list of egg alternatives .
While firm tofu with its many variations enriches hearty dishes, silken tofu contains more liquid. When pureed, about five tablespoons of it can be used instead of ice cream for baking. Whether savory or sweet - the decision is yours. By the way, with the help of silken tofu you get an alternative to quark.
When it comes to soy, it's not just tofu that impresses. Soy flour should also not be missing from the alternatives to eggs. Two tablespoons mixed with the same amount of water make a helpful binding agent for baked goods.
Cereal products and flax seeds
Inexpensive, available everywhere, purely plant-based and versatile - these are the properties that oat flakes have. Whether for savory dishes such as vegan meatballs or sweet treats such as pastries, they act as a binding agent to ensure consistency.
Add three to four tablespoons of tender oat flakes to the mixture instead of a chicken egg and let it steep a little. Then complete the recipe as desired.
If you are looking for another hearty alternative, flax seeds are a good choice. About one tablespoon mixed with three tablespoons of water is equivalent to one chicken egg. For example, you can prepare tasty bread. In addition to organic shops and health food stores, you can now easily find flaxseed in supermarkets and drugstores.
Chia seeds serve the same purpose as flax seeds. But they are not native to us. Coming from “ overseas ”, they have long transport routes behind them. Flaxseed, on the other hand, scores highly as a regional product.
Flour is a broad grain product, with relatives in the legume family. One of them is chickpea flour. Mix three tablespoons of it with the same amount of water to create a paste-like consistency. The egg substitute is ready.
It works well in quiches, for example. Chickpea flour per se is a good choice for vegans. Because it has a high protein content and allows you to avoid eggs completely in many recipes.
Another flour that you can swap eggs for is locust bean gum. Coming from the ground seeds of the carob tree, it thickens and binds the ingredients.
It is important that you do not heat it directly, but first mix it with something cold. It would completely dissolve in hot water.
The vegan egg whites
Let's go back to the chickpeas. Did you know that they have another alternative product when cooked? Namely the chickpea water, called aquafaba. You can also find it in beans or as a result of cooking dried legumes.
If you beat the chickpea water with a mixer for about ten minutes, you will get vegan “ egg whites ”. You can use this for various desserts as needed.
Chickpea water is generally a good option if the egg substitute needs to be vegan. Three tablespoons of aquafaba are equivalent to one chicken egg, two to one egg white and one to one yolk.
Vegetable starch
As you already know from ready-made substitute products or egg substitute powder , vegetable starch is a main ingredient. But you can also use them to exchange chicken eggs . Corn, potato and tapioca starch are suitable.
Starch can be used for binding and thickening. One tablespoon mixed with about three teaspoons of water " makes " one egg. Whether for savory sauces or vegan mayonnaise or for a simple pudding recipe - these products are successful with starch.
Spices for taste and appearance
In addition to Kala Namak salt, there is another spice that plays an important role in egg replacement. We're talking about turmeric. Even the smallest amounts of it are enough to achieve a typical “ egg yolk ” color. Turmeric is also said to have a lot of positive things, for example that it can inhibit inflammation.
Conclusion: How can you replace eggs vegan?
There are many options for swapping chicken eggs for plant-based alternatives , depending on the use. Consistency, color and taste - there is a suitable product for each of these requirements.
You are faced with the choice of whether you stick to a ready-made egg substitute powder or use original alternatives . The latter only requires the right selection and a few simple steps to use.
You can decide whether you want to use it to create savory, sweet dishes or baked goods. We hope you have fun trying it out and good luck!