The following is a general guide to using ingredient substitutions for egg allergy. Please verify the ingredients and safety of any products named to make sure that it is safe for your child.
If you need additional assistance in finding product suggestions or where to find ingredients, post a message in the KFA Food and Cooking Support Forum to get suggestions from other parents who are also managing the same food allergies.
Basic Ingredient Substitutions for Food Allergies
Many common allergens are also common ingredients in your favorite recipes. There are some ingredients which can be easily substituted. There are others that may be more challenging. Whether or not a “safe” version of a recipe can be successfully made often depends on two important factors. First: what is the role of the ingredient in the recipe? Second: how many of the recipe’s ingredients require substitutions? If the recipe only has 5 ingredients and you need to swap out 4 of them, the end result might bear little resemblance to the original dish. The bottom line: sometimes you can create a “safe” version of a recipe, and sometimes you are better off finding a different recipe altogether.
Egg Substitutes for Baked Goods
In a typical recipe for baked goods, eggs generally play one of two roles: binder (to hold the recipe together) or leavening agent (to help it rise). Sometimes eggs play both roles at once. Determining the purpose of the eggs in your recipe will help you determine what options for replacements you might have.
As a rule of thumb, if a recipe for baked goods calls for three or more eggs per batch (with a typical “batch” consisting of 36 cookies, one pan of brownies, one loaf of bread, or one cake), egg substitutes generally do not work well. The consistency of the finished product comes out poorly. Pound cakes, sponge cakes, angel food cakes, and other popular desserts with relatively high egg content do not turn out well in egg-free cooking. In these situations, it is usually best to make something else.
There are commercial egg replacement products on the market. Be sure that you are considering an egg replacement, not an egg substitute. Egg substitutes are generally marketed in the dairy portion of the grocery store, and are designed for cholesterol-conscious people, rather than for people with egg allergy. They contain egg, and are unsafe for those with egg allergies. Commercial egg replacement products (such as Ener-G brand Egg Replacer®, a popular powdered product that is available in natural foods stores across the U.S.) generally will work for either binding or leavening purposes. As with any other product, be sure to read the ingredient statement to ensure that the product is indeed safe for your child.
Eggs As a Binder
For recipes which use eggs primarily as a binder (such as drop cookies), use one of the possible substitutions for one egg:
- 1/2 of a medium banana, mashed
- 1/4 cup of applesauce (or other pureed fruit)
- 3-1/2 tablespoons gelatin blend (mix 1 cup boiling water and 2 teaspoons unflavored gelatin, and then use 3-1/2 tablespoons of that mixture per egg)
- 1 tablespoon ground flax seed mixed with 3 tablespoons warm water; let stand 1 minute before using
- Commercial egg replacement products (see above)
Keep in mind that the addition of pureed fruit may impact both the taste and the density of the finished product.
Xanthan Gum
Xanthan gum can be added to egg-free cakes and cookies, as well as milk-free ice cream, to bind and add texture. Use about one teaspoon per recipe. Xanthan gum is a white powder derived from the exoskeleton of a bacterium. It is cultivated on corn sugar.
Eggs As a Leavening Agent
For recipes which use eggs primarily as a leavening agent you can try a commercial egg replacement product (see above) or the following mixture:
1-1/2 tablespoons vegetable oil mixed with 1-1/2 tablespoons water and 1 teaspoon baking powder per egg.
Note: this mixture calls for baking powder, not baking soda. The two products are not interchangeable.
Egg White Glaze
Occasionally recipes will use egg whites as a glaze, with the beaten egg whites brushed onto the top of the item before it is cooked. One good option here is to use melted margarine instead of the beaten egg whites.
Updated December 2022.
FAQs
11 EGG SUBSTITUTES: HOW TO BAKE WITHOUT EGGS
- MASHED BANANA. ...
- APPLESAUCE. ...
- SILKEN TOFU. ...
- GROUND FLAXSEED OR CHIA SEEDS & WATER. ...
- YOGURT. ...
- BUTTERMILK. ...
- SWEETENED CONDENSED MILK. ...
- ARROWROOT POWDER OR CORNSTARCH.
What can I eat to replace an egg? ›
What are the best egg substitutions?
- Aquafaba. That's right, you can make an impressive egg white substitute using the water from a drained can of chickpeas. ...
- Ground flax seeds. ...
- Apple purée. ...
- Yogurt (regular or dairy-free) ...
- Mashed banana. ...
- Silken tofu. ...
- Chia seeds. ...
- Coconut oil.
What is a good egg substitute for weight loss? ›
This article explores the various ingredients that can be used as egg alternatives.
- Applesauce. Applesauce is a purée made from cooked apples. ...
- Mashed banana. ...
- Ground flaxseeds or chia seeds. ...
- Commercial egg replacer. ...
- Silken tofu. ...
- Vinegar and baking soda. ...
- Yogurt or buttermilk. ...
- Arrowroot powder.
What happens if you don't use enough eggs? ›
If there isn't enough egg, your batter or dough may not be able to hold its structure or could end up overly dry or dense. On the other hand, if there is too much egg, your baked goods could lose their shape due to excess liquid, or have a rubbery (or even overly cakey) texture depending on the recipe.
Can I use oil instead of eggs? ›
Eggs As a Leavening Agent
For recipes which use eggs primarily as a leavening agent you can try a commercial egg replacement product (see above) or the following mixture: 1-1/2 tablespoons vegetable oil mixed with 1-1/2 tablespoons water and 1 teaspoon baking powder per egg.
Can you use milk instead of eggs in a cake? ›
Using a 1/4 cup of milk or yogurt in place of eggs is perfect for baked goods where moisture is key, such as cakes or muffins.
Can anything replace an egg in a recipe? ›
Egg replacers
- Vinegar & baking soda. Replace 1 egg with: 1 teaspoon baking soda, 1 tablespoon vinegar. ...
- Unsweetened applesauce. Replace 1 egg with: 1/4 cup applesauce. ...
- Plain or vanilla soy yogurt. Replace 1 egg with: 1/4 cup yogurt. ...
- Silken tofu. ...
- Ripe banana. ...
- Ground flaxseed.
What is equivalent to eating an egg? ›
Boiled egg alternative: To mimic the protein and texture of hard-boiled eggs in salads and sandwiches, dice extra-firm tofu (2 ounces tofu for each boiled egg you're replacing) and use as you would chopped hard-boiled eggs. Ready-to-eat baked tofu and white beans are other great options.
What protein can I eat instead of eggs? ›
Eggs, once a go-to source for cheap protein, have gotten increasingly more expensive. A dietitian recommends trying affordable high-protein alternatives like dairy, beans, and fish. Buying in bulk and eating more plant proteins can help you get enough protein on a budget.
Are egg beaters really healthy? ›
Without the yolk, egg beaters contain“1/2 the calories of shell eggs,” 0mg of cholesterol, and 0g of fat. To compensate for the loss of vitamins and minerals, egg beaters are enriched with folic acid, riboflavin and other nutrients that are lost when the yolk is removed.
Flaxseed Meal
It's easy to make, affordable and never fails. To make a flax egg, simply whisk together 1 tablespoon of flaxseed meal with 3 tablespoons of water and let sit for 5 to 10 minutes. A thick gel will form that can be used in place of one egg.
How many bananas replace an egg? ›
One mashed banana can replace one egg in cakes and pancakes. Since it will add a bit of flavor, make sure that it's compatible with the other ingredients of the recipe.
What can I substitute if I run out of eggs? ›
When you're baking and run out of eggs
- 1 egg = 2 tablespoons water + 2 teaspoons baking powder + 1 teaspoon vegetable oil.
- 1 egg = 1/4 cup unsweetened applesauce or mashed banana.
- 1 egg = 1 tablespoon of ground flax seeds and 3 tablespoons of water.
- 1 egg = 3 tablespoons aquafaba.
What to eat instead of eggs for breakfast? ›
9 Satisfying Breakfast Alternatives For People Who Just Don't Like Eggs
- Gluten-Free Espresso Banana-Acai Bowl (pictured above) ...
- Chia Seed Pudding. ...
- Lemon Blueberry French Toast Bake. ...
- Nordic Breakfast Porridge. ...
- Low-Fat Raspberry-Corn Muffins. ...
- Berry-Oatmeal Bake. ...
- Hash Browns Makeover. ...
- Chia Seed Pancakes.
Can I substitute mayo for eggs? ›
Mayonnaise. If you have a jar of mayo in the fridge, you can use 3 tablespoons in place of one egg. "Mayonnaise has been used as an egg substitute because of its moistening properties and is best suited for cakes with strong flavors, like spice cakes and chocolate cakes," Tutunjian says.
What can you use as a binder instead of eggs? ›
For recipes that use eggs as a binder or for moisture, substitutes like applesauce or oil can do the trick. If the eggs act as a leavening agent, try a combination of vinegar and baking powder. It's worth noting that the finished product won't be exactly the same as when you use real eggs.
How much banana equals one egg? ›
Generally, half a mashed banana (about 1/4 cup) can replace one egg. However, it's important to consider the moisture content of the recipe as bananas also add moisture. Do bananas affect the dish's flavor when used as an egg substitute? Yes, bananas do impart a mild banana flavor to the dish.
Can I use butter instead of eggs? ›
Nearly any nut or seed butter is a delightful substitution for eggs: peanut, cashew, almond, or sunflower butter are all delicious choices that also add a distinct earthy flavor to the recipe. These work as a binder to keep the batter together, while adding richness & extra nutritional value to the final product.