Hey there! If you are anything like me, you do a LOT of baking this time of year. However, if you or a
family member has an egg allergy, baking can be an allergen nightmare. Most people have their own tips and tricks to substituting eggs in their recipes and Nicole shared some on our blog last April. Here is a re-post if you missed it!
There are many reasons you may not want, or can’t have eggs. We don’t think that should stop you from enjoying delicious recipes and products that may call for eggs.
Depending on what you are trying to make, and why that recipe needs eggs, your needs may change. Eggs generally serve one of two purposes in baking. They help the batter rise to become light and fluffy – like a cake. Or they help to add moisture and bind other ingredients together – like a cookie. If you are allergic to eggs, want to eat vegan, or simply want to cut out some of the fat and cholesterol from your baked goods, there are many options for replacing eggs in your recipes.
The most obvious choice is commercial egg replacer which can be substituted for eggs in nearly any recipe, sweet or savory. There are many brands and types of egg replacer available in health food stores and even many regular grocery stores, but not all replacers are alike. Some brands, like Egg Beaters, use egg whites. This is a great option for healthy eating, but not for those who are vegan or have allergies. Other brands, like Ener-G, are made from potato and tapioca starch. Egg replacers tend to be made from a variety of ingredients, so be sure to read labels carefully, especially if you have multiple food allergies.
Another great and healthy solution for many of your baking needs is pureed fruit or vegetables. Bananas, applesauce, sweet potato, carrot – the possibilities are nearly endless. Pureed fruit or veggies add tons of moisture to your baking. They also add extra vitamins and minerals instead of extra fat and calories. To substitute one egg, add approximately 1/4 cup of puree. One thing to keep in mind when choosing your fruit is taste. Bananas, for example, have a very strong, distinctive flavor – perfect for banana bread, less successful in cinnamon coffee cake. Think about veggies that can pull double duty. Beets are a triple threat. They add moisture and sweetness and make fabulous red velvet cupcakes without gallons of icky food coloring!
You can also substitute yogurt for eggs in many recipes – add 1/4 cup for each egg you’re replacing. If you can’t have dairy, soy yogurt also works well. In either case, you won’t be sacrificing protein for eggless-ness.
Tofu is another protein-rich egg substitute that works well in savory dishes like quiche or even “egg” salad, because tofu has a very similar consistency to cooked eggs. You can also substitute tofu in your baking by mixing a 1/4 cup of silken tofu with the other wet ingredients in your recipe.
Eliminating eggs from your recipes might take a little bit of trial and error, but the end results will be healthy, delicious, and totally worth it!