Eggs are a versatile and affordable ingredient used in cooking and baking. However, if you’re on a budget or have an egg allergy or intolerance, there are plenty of budget-friendly egg substitutes to choose from.
Eggs are so versatile that they can be used as a binder, leavening agent, or to add moisture and richness to dishes. However, there are many reasons why you might need to use an egg substitute, such as:
- You have an egg allergy or intolerance.
- You are following a vegan or plant-based diet.
- You ran out of eggs!
Whatever the reason, many different egg substitutes are available, and each has unique properties. Here are five of the most popular budget-friendly egg substitutes:
- Ground flaxseed: Ground flaxseed is a good source of fiber and omega-3 fatty acids. It can be used as a binder in baked goods and other dishes.
- Mix 1 tablespoon of ground flaxseed with 3 tablespoons of water for every 1 egg to use ground flaxseed as an egg substitute. Let the mixture sit for a few minutes before using.
- Chia seeds: Chia seeds are another good source of fiber and omega-3 fatty acids. They can be used as a binder in baked goods and other dishes in the same way as ground flaxseed.
- Mix 1 tablespoon chia seeds (whole or ground) and 3 tablespoons of water to 1 large egg.
- Mashed banana, applesauce, or pumpkin puree: Mashed banana, applesauce, or pumpkin puree can be used to add moisture and richness to baked goods. They can also be used as a binder in some recipes. To use mashed banana, applesauce, or pumpkin puree as an egg substitute, use 1/4 cup for every 1 egg.
- To use mashed banana, applesauce, or pumpkin puree as an egg substitute, use 1/4 cup for every 1 egg.
- Greek yogurt: Greek yogurt is a good source of protein and calcium. It can be used as a binder and leavener in baked goods. To use Greek yogurt as an egg substitute, use 1/4 cup for every 1 egg.
- To use Greek yogurt as an egg substitute, use 1/4 cup for every 1 egg.
- Aquafaba: Aquafaba is the liquid from canned chickpeas. It has a slightly beany flavor, but it is relatively neutral and does not overpower other flavors in a dish. It can be used as a binder, leavening, and meringue substitute.
- To use aquafaba as an egg substitute, use 3 tablespoons of aquafaba for every 1 egg. For best results, whip the aquafaba until it is stiff peaks before adding it to your recipe.
Here are a few tips for using budget-friendly egg substitutes:
- Choose the right substitute. Different egg substitutes have different properties, so it’s important to choose one that is right for your recipe. For example, aquafaba is a good substitute for eggs in cakes and muffins because it is a good binder and leavener.
- Use the correct amount of substitute. Too much or too little substitute can affect the texture and flavor of your baked goods. Be sure to follow the instructions on the package or recipe.
- Don’t overmix the batter. Overmixing can make your baked goods tough. Mix the batter until just combined.
- Bake the cakes or muffins at a slightly lower temperature than usual. This will help to prevent them from drying out.
Here are a few budget-friendly recipes that use egg substitutes:
With a little experimentation, you can easily find a budget-friendly egg substitute that works for you in any recipe.
Here are some additional tips for saving money on egg substitutes:
- Buy ground flaxseed and chia seeds in bulk. They will keep for several months in an airtight container in the pantry.
- Buy canned chickpeas in bulk and drain them yourself. The aquafaba can be stored in the refrigerator for up to a week.
- Make your own Greek yogurt. It is easy to make and much cheaper than buying it pre-made.
- Use frozen fruits and vegetables in your baked goods. They are just as nutritious as fresh produce and often much cheaper.
By following these tips, you can enjoy all the benefits of eggs without breaking the bank. With a little experimentation, you can easily find an egg substitute that works for you in any recipe.
5 reasons to use Egg Substitutes
There are many reasons why it might be a good idea to use egg substitutes. Here are a few:
- Egg allergies and intolerances: Eggs are one of the most common food allergies, affecting up to 2% of children and 1% of adults. People with egg allergies or intolerances can experience various symptoms, from mild hives to severe anaphylaxis. Using an egg substitute can allow people with egg allergies or intolerances to enjoy foods that would otherwise be off-limits.
- Vegan and plant-based diets: Vegans and vegetarians do not eat eggs, so they need to find alternatives when cooking and baking. Egg substitutes can be used to create vegan and plant-based versions of popular recipes, such as pancakes, waffles, cookies, and cakes.
- Cost: Eggs can be expensive, especially if you buy them organic or free-range. Egg substitutes can be a more affordable option for people on a budget.
- Sustainability: Egg production can be environmentally harmful. Producing eggs requires water, land, and feed, and it can generate greenhouse gas emissions and other pollutants. Using egg substitutes can reduce your environmental impact.
- Health concerns: Eggs are high in cholesterol and saturated fat. People with high cholesterol or heart disease may want to limit their egg intake. Egg substitutes can provide a healthier alternative.
In addition to these reasons, some people may choose to use egg substitutes because they have a different flavor or texture than eggs. For example, aquafaba can be used to make a vegan meringue that is just as fluffy and delicious as a traditional meringue.
Overall, there are many good reasons to use egg substitutes. They are a good option for people with egg allergies or intolerances, vegans and vegetarians, people on a budget, and people who are concerned about their health or the environment.