Food

Natural Egg Substitutes

Hello Cooks,

I have a tough issue, for me anyway. I am super sensitive to eggs. If I were to eat a boiled egg I would get an almost instantaneous migraine. I can eat bread and desserts if I’m careful to check the egg quantity per serving. For example I cannot eat German Chocolate Cake due to the high percentage of egg in both the cake and the frosting. I have tried the egg substitutes with the same result, a migraine.

I would love to know what natural items can be substituted for eggs in baking and cooking. I would also love to see more breakfast items that aren’t focused on eggs as the primary ingredient. Walk through any breakfast menu or breakfast and you can find very few meals without eggs.

I am also lactose sensitive and so cold cereal is really not an option as I then have to avoid any dairy the rest of the day.

Thank you for your help.

Naomi Patrick

Dear Naomi:

Egg allergies are very common so thankfully there a lot of options out there as far as egg substitutions in cooking and baking.

When an egg(s) is used used as a binder (typically one egg per recipe), you can  substitute:

  • 1 tbs ground flax seed plus 3 tbs warm water
  • 1 tbs unflavoured, unsweetened gelatin plus 3tbs warm water
  • 1/4 cup ground soft or silken tofu
  • 3 tbs pureed fruit (like applesauce or mashed bananas – this works especially well in brownies, quick breads and muffins)

When used as a leavener (typically 2-3 eggs or more per recipe) substitute one of the following for each egg called for in the recipe:

  • 1 heaping tbs Ener-G Food Egg Replacer (a powder you can find in health food stores or natural foods aisle of some grocery stores)

    plus 2 tbs warm water
  • 1 heaping tbs baking powder, 1 tbs oil

    plus 1 tbs warm water
  • 1 heaping tbs baking powder, 1 tbs apple cider vinegar plus 1 tbs warm water

As far as breakfast options that don’t include eggs or milk, fresh fruit and Greek yogurt with granola is a good option for you. Oatmeal with fresh fruit is also a healthy and tasty breakfast. Soy milk with cereal is delicious – you can experiment with different flavors (there are many – including vanilla, almond, even chocolate). You could also make muffins or pancakes with the egg substitutions listed above -make a batch over the weekend and freeze in individual servings to heat and eat during the week.

You might consider investing in this wonderfully reviewed cookbook – “What’s to Eat? The Milk-Free, Egg-Free, Nut-Free Allergy Cookbook” by Linda Marienhoff Coss which would give you many recipe options.

Here are some of Rachael’s breakfast recipes you might want to try:

Ham, cheese and chive scones (just replace the milk called for with silken tofu or soy milk)

Monty Cristo Waffle ‘Wiches

Sausage O’ Patties

Try these suggestions and you won’t miss eggs – good luck! 

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