The Rising Price of Eggs and Why You Should Use Egg Substitutes
Egg prices have skyrocketed recently due to a deadly outbreak of avian influenza. This disease has killed over 43 million egg-laying hens across commercial farms in the United States since the outbreak started in February 2022. As a result, egg prices reached record highs towards the end of 2022, putting strain on many household budgets.
Using egg substitutes is an effective way to avoid paying exorbitant prices for eggs. Many common baking ingredients can mimic the binding, leavening, and moisture-providing properties of eggs at a fraction of the cost. Read on to learn why eggs have become so expensive and explore 15 of the best egg stand-ins to use in cooking and baking.
Why Egg Prices Are So High
As mentioned earlier, a highly infectious and fatal strain of avian influenza has plagued commercial chicken and turkey farms over the past year. Unfortunately, egg-laying hens have proven extremely vulnerable to the disease.
In order to contain outbreaks, farmers have had to cull millions of infected egg-laying chickens. This massive drop in the supply of eggs is the primary driver behind record-high egg prices.
The national average price for a dozen Grade A eggs reached $4.25 in December 2022, over double the price compared to December 2021. Prices in some areas have exceeded $7 per dozen, causing many consumers to seek cheap egg substitutes.
Benefits of Using Egg Replacements
In addition to avoiding outrageous costs, using egg substitutes provides other advantages as well:
- Reduce food waste - Use ingredients already on hand instead of buying eggs
- Adjust nutrition - Swap eggs for higher fiber or protein options
- Improve sustainability - Choose reusable flax eggs over disposable shells
- Accommodate diets - Find egg-free options for vegan baking
The key is selecting substitutes that can mimic the important roles eggs play in recipes like binding, leavening, and adding moisture.
An Egg's Responsibilities in Baking
Before diving into specific substitution options, let's look at why eggs are typically included in baked goods recipes in the first place:
Binding and Structure
Eggs contain proteins that unwind and crosslink when heated, leading to coagulation. These new protein bonds provide structural integrity that helps ingredients like flour hold together and maintain their shape.
Leavening
As eggs cook, the heat causes the proteins to actually trap air bubbles produced by leavening agents like baking powder or soda. This helps batters and doughs rise higher and achieve a fluffier crumb.
Moisture and Richness
In addition to water, eggs provide fat and emulsifiers that help incorporate liquid into recipes and keep baked goods moist and tender. The fats also contribute to richness in flavor and mouthfeel.
Color and Appearance
The yellow yolks lend appealing golden tones while the whites allow achieving lightness or browning. Binding, leavening, and moisture optimization also impact the final look of baked items.
Any egg replacements must be up to the task of handling one or more of these crucial roles!
Factors in Selecting Egg Substitutes
Keep the following key factors in mind when deciding which egg swap-ins may work best:
Intended Use
The recipe application factors heavily in egg substitute choice. Replacing eggs in cakes and cookies differs from swapping in for egg wash on scones or egg-coated fried foods.
Other Ingredients
Ingredient interactions affect the substitutes. For example, applesauce works as an egg replacer in sweet baked goods but not in something like quiche due to texture issues when paired with cheese and veggies or meat.
Number of Eggs Replaced
Swapping 1-2 eggs differs significantly from replacing 4-5 eggs or more. Scaling binding agents appropriately proves important to prevent issues like crumbling or dense results.
Dietary Needs
Vegans or those with egg allergies require substitutes suitable for their diets. People monitoring cholesterol intake also need low or no-cholesterol stand-in options.
Keep these factors in mind when exploring these top egg swap-outs:
1. Mashed Banana
Intensely ripe bananas work wonderfully as egg replacers thanks to the fruit's binding abilities once exposed to heat. Banana brings the added benefit of lending natural sweetness, making it an ideal choice in applications like pancakes, cakes, muffins, or quick breads.
How to Substitute:
Use 1/4 cup mashed ripe banana to replace 1 egg.
Nutrition Comparison:
Bananas offer more potassium than eggs. But eggs contain more protein, with just 17 grams in a medium banana versus about 6 grams per large egg.
2. Applesauce
Applesauce possesses many similarities to mashed banana as an egg replacer. It acts as a binder once heated, plus provides moisture and even works as a fat substitute thanks to the natural pectin from the apples.
The fruit puree lends a touch of sweetness just like ripe bananas too. For best binding results though, make sure to use unsweetened applesauce.
How to Substitute:
Swap 1/4 cup applesauce for 1 egg.
Nutrition Comparison:
One quarter cup of applesauce contains fewer calories compared to a large egg, at about 50 calories versus 70 calories. Applesauce offers a bit more fiber though, with 1.5 grams per quarter cup compared to 0 grams per egg.
3. Baking Soda and Vinegar
This substitute works wonderfully when leavening proves the main job required from eggs. The chemical reaction between acidic vinegar and alkaline baking soda produces carbon dioxide bubbles that make batters and doughs rise.
For binding purposes though, you need to pair this substitute with an additional ingredient like flour or cornstarch.
How to Substitute:
Whisk together 1 teaspoon baking soda with 1 tablespoon vinegar, then allow the mixture to bubble and foam for best leavening action. Add an additional binder too for structure.
Nutrition Comparison:
Since they get rinsed away or cook off, the baking soda and vinegar do not add calories or carbs to a recipe, unlike eggs.
4. Silken Tofu
Blended silken tofu works wonderfully as a vegan egg replacer due to its binding abilities. Unlike regular tofu, the silken style features a smooth, creamy texture when pureed that mimics beaten egg.
The soybean product also adds protein making it one of the more nutritionally similar swaps. Just avoid extra firm or firm varieties as they prove too dense.
How to Substitute:
Blend 3 tablespoons of silken tofu per 1 egg required. For savory recipes, use plain unflavored varieties.
Nutrition Comparison:
Tofu contains no cholesterol compared to around 185 milligrams in a large egg. Both provide good protein though, with tofu offering about 2 grams per tablespoon.
5. Commercial Egg Replacer Powders
Specialized powdered egg substitutes exist that aim to mimic eggs through a blend of starches, gums, leaveners, and emulsifiers. Some versions even offer a yellow hue to replace egg yolk coloring.
Brands like Ener-G Egg Replacer, Orgran No Egg, and Bob's Red Mill work well for cooking and baking with precise substitute ratios provided on their labels.
How to Substitute:
Follow the package instructions, typically 1 to 2 teaspoons of powder whisked with 2 to 4 tablespoons water per egg.
Nutrition Comparison:
Many commercial egg replacers prove gluten-free and cholesterol-free unlike regular egg options. But eggs typically contain more protein at about 6 grams each versus 1 gram per teaspoon of powder.
6. Chia Seeds
When combined with water, chia seeds form a gel-like mixture with binding capabilities similar to beaten egg whites. The soluble fiber in the seeds absorbs the water to create this viscosity.
Chia functions wonderfully to replace eggs in recipes like brownies, cookies, and muffins. You can make plain chia egg replacements or enhance nutrition with additions like turmeric or nutritional yeast.
How to Substitute:
Whisk together 1 tablespoon chia seeds with 3 tablespoons water and let thicken for a few minutes to replace 1 whole egg.
Nutrition Comparison:
Chia seeds offer higher fiber (5 grams per tablespoon) compared to zero grams in an egg. But eggs contain nearly double the protein at 6 grams per large egg versus around 4 grams per tablespoon of chia seeds.
7. Flaxseed Meal
Like its seed relative chia, when combined with water flaxseed meal forms a viscous, gel-like mixture that mimics the binding effect of eggs. The soluble fiber in flax absorbs the water to provide this texture when whisked together.
You can use golden or brown flaxmeal. But stick to golden if aiming for a yellow hue closer to egg yolks. The nutty, earthy flavor also works for both sweet treats and savory baked goods.
How to Substitute:
Whisk 1 tablespoon flax meal together with 3 tablespoons water and allow to thicken for several minutes to equal 1 egg.
Nutrition Comparison:
Flax possesses high fiber with nearly 8 grams per tablespoon versus zero fiber in eggs. Eggs contain more protein though at 6 grams each compared to around 2.5 grams per tablespoon of flaxseed meal.
8. Aquafaba (Chickpea Brine)
The viscous liquid that chickpeas sit in, known as aquafaba, mimics egg whites uncannily once whisked. All that's required is draining and reserving the canning liquid instead of dumping it down the sink as many people do.
Aquafaba whips up light, airy, and fluffy similarly to beaten egg whites. It works in recipes calling specifically for egg whites like meringues or macarons rather than whole egg.
How to Substitute:
Whisk 3 tablespoons aquafaba to replace 1 large egg white.
Nutrition Comparison:
Aquafaba contains small amounts of protein and carbohydrates, but no fat. Eggs offer more protein, with over 3 grams per white versus just over 1 gram per tablespoon of chickpea brine.
9. Commercial Egg Substitute Liquids
In addition to powders, liquid egg substitute products exist from brands like Bob's Red Mill and Ener-G Foods. Many combine egg white proteins with gums and starches to closely mimic the texture of beaten whole eggs or just whites.
This makes them optimal for recipes when eggs primarily serve a leavening or binding purpose, like omelets, scrambles, pancakes or baked goods. Just avoid brands with unwanted additives.
How to Substitute:
Follow label instructions, typically using equal amounts to replace whole eggs or whites.
Nutrition Comparison:
Commercial egg substitutes often prove lower in fat and cholesterol compared to regular eggs. But they may contain less protein, with liquid whole egg replacements having around 2 grams per 2 tablespoons versus over 6 grams per regular egg.
10. Heart of Palm
The firm inner core of palm plants offers promise as an egg replacer. When blended or food processed into a paste, heart of palm mimics egg yolks fairly closely thanks to its natural binding capabilities plus golden hue.
The tropical plant swap-in works well in recipes where egg mostly serves a binding purpose like quiches, frittatas, or scramble wraps. Canned hearts of palm offer convenience for egg substitution.
How to Substitute:
Puree 1/2 cup chunks of drained hearts of palm to replace 4 to 5 large egg yolks.
Nutrition Comparison:
Heart of palm contains way more fiber than eggs, with 4 grams per 1/2 cup chunks versus zero grams per egg. But eggs offer more protein at over 6 grams each compared to just 2 grams per 1/2 cup serving size of palm.
11. Pureed White Beans
Pureeing canned white beans like cannellini or navy beans creates an effective egg replacer thanks to the starch and protein in the legumes that offers binding power once heated.
Bean puree works well in baked goods like brownies where eggs supply structure. But flavor and texture issues may arise in very egg-forward dishes like quiche or custard.
How to Substitute:
Puree 1/2 cup canned beans with 2 tablespoons water to replace 2 to 3 eggs.
Nutrition Comparison:
Beans deliver way more fiber and protein versus eggs, with around 5 grams fiber and 7 grams protein per half cup pureed beans compared to no fiber and 6 grams protein per egg.
12. Soy Yogurt
Unsweetened soy yogurt shines as an egg replacer thanks to its binding abilities when exposed to heat. Soy yogurt contains protein and lecithin allowing it to function similarly to eggs.
It works well in a variety of baked goods recipes by helping ingredients stick together properly after baking. Just take care to choose plain, unsweetened varieties to avoid throwing off flavor.
How to Substitute:
Use 1/4 cup soy yogurt to replace 1 egg.
Nutrition Comparison:
Soy yogurt provides about 7 to 8 grams protein per 1/4 cup serving, on par with the 6 grams in an egg. But it contains no cholesterol unlike the roughly 185 milligrams found in a whole large egg.
13. Ground Flaxseed and Water Slurry
In addition to flaxseed meal, simply grinding whole flaxseed offers an egg substitution option. Combining the ground seed with water allows the mixture to thicken into a viscous slurry.
The binding capabilities mimic eggs wonderfully in recipes like pancakes, muffins, and cookies while providing beneficial omega-3 fatty acids not found in regular eggs.
How to Substitute:
Process 1 tablespoon whole flaxseed in a coffee grinder and whisk together with 3 tablespoons water to equal 1 egg.
Nutrition Comparison:
Ground flaxseed slurry offers high fiber (almost 8 grams per tablespoon) compared to no fiber in eggs, along with healthy fats eggs lack. But eggs contain around 6 grams protein each versus about 2.5 grams per tablespoon of ground flax.
14. Arrowroot Starch/Water Slurry
Mixing arrowroot starch with water produces a thick, gloppy liquid with serious binding power in baked goods. It works similarly to cornstarch or potato starch slurries.
Arrowroot makes an excellent egg replacer due to its ability to assist with rising and leavening similarly to eggs. The neutral flavor doesn't impart unwanted tastes either.
How to Substitute:
Whisk together 1 1/2 teaspoons arrowroot starch or powder with 3 tablespoons cool water to replace 1 whole egg.
Nutrition Comparison:
Arrowroot contains only trace amounts of nutrients like calcium, magnesium
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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