The more baking I do, the more comfortable and easily I make substitutions without spending excessive time thinking through swaps that deliver the taste and texture to the recipe.
Eggs are one of the workhorses of the baking world. They're ever-present in recipes and do the jobs of binding, adding moisture and strength to baked goods. Because I'm not sensitive to eggs and have no ideological beliefs about them I haven't spent much time contemplating something so common in baked goods.
Little Did I Realize
According to the Allergy and Asthma Foundation of America, eggs are one of the more common allergies in children and adults.
Nine foods cause most food allergy reactions. They are milk, soy, eggs, wheat, peanuts, tree nuts, sesame, fish, and shellfish.
As of 2021, about 20 million people have food allergies in the U.S.
About 16 million (6.2%) U.S. adults have food allergies.
About 4 million (5.8%) U.S. children have food allergies.
In 2021, 7.6% of non-Hispanic Black children had food allergies, compared to 5.5% of non-Hispanic white children.
Food allergy has increased among U.S. children over the past 20 years, with the greatest increase in Black children.
Milk is the most common allergen for children, followed by egg and peanut.
Alternatives By Choice
That doesn't account for people who avoid eggs because of ethical or religious reasons. So it makes sense to talk about egg substitutions used in baking and give a few pros/cons of each of the most common.
The general rules of thumb are for you to choose a substitution with qualities that complement and align with the recipe and avoid those that compete or conflict with flavors. 1 egg is roughly 1/4 cup (4 tablespoons/60g/2oz) of volume you need to replace in your recipe. Your egg substitute needs to equal the amount you're deleting per egg.
If you know someone who avoids eggs for any of the reasons I cover, or ones I haven't, this might be an interesting conversation starter even if you aren't baking for them.
Alternatives and Options
Substitution | How to Use | Pros | Cons |
Flax or Chia Seeds | 1 Tablespoons ground flax or chia seed with 2.5 Tablespoons water to make a paste | Seeds have great nutritional values and make a great binder | Requires time to soak and do not work well in whipped egg applications |
Fruit Puree, such as applesauce | 1/4 Cup of puree per each egg | Adds moisture and flavor; healthy option | Can result in heavier/dense bake than intended |
Dairy-free yogurt | 1/4 Cup d-f yogurt per each egg | Brings moisture, flavor and gut-health benefits | Can bring density and too much moisture to the recipe |
Silken Tofu | 1/4 Cup whipped to per each egg | Neutral flavor, great protein | Not easy to find |
Baking Soda | 1 teaspoon baking soda to 1 Tablespoon apple cider vinegar | Adds effervescent bubbles to create lift and some structure during the bake | Might not add enough structure for the bake's needs |
Powdered stabilizers; cornflour, arrowroot | 2 Tablespoons stabilizer plus 3 Tablespoons water per each egg | Can be safe alternatives for many recipes | Powdered stabilizers can aborb more moisture than is ideal |
Packaged egg replacements | Per specific package instruction | Convenience and safety | Most packaged replacements get mixed reviews in resulting dry textures |
Aquafaba | This is liquid from canned legumes; 3 Tablespoons plus 1/4 teaspoon cream of tartar per each egg | Very good alternative to eggs with great texture and nutritional profiles | Is made from legumes, which are common allergy triggers |
Mashed avocado or banana | 1/4 Cup per each egg | Healthy choice, great structure and moisture | Flavors might conflict with other ingredients |
I think it demonstrates a level of thoughtfulness and effort to explore alternatives when you consider the dietary needs and health concerns for the people you bake for.
For additional reading, check out the resources below:
Thank you for stopping by, and Happy Bendy Baking!
Thanks for these interesting choices! Have you tried the flax egg sub yet? I'm tempted - but hesitant.