Egg substitutes

Egg substitutes for the intolerant

Eggs are a big part of modern cooking and convenience foods. It can seem like they are in everything from breads to custards and all of the options in between, which makes discovering that you have an egg intolerance somewhat challenging. Never fear though, there are amazing alternatives that you can use in replace of eggs. Ever heard of a chia seed egg or an aquafaba pavlova? Read on to discover a whole new world of egg-free yet delicious dining options.

Baking substitutes

Eggs are somewhat essential to baking because of all of the qualities they offer, and the roles they play. These include:

  • Adding richness to baked goods
  • Adding moisture that gives a good crumb for cakes
  • Binding ingredients together
  • Leavening bread and cakes
  • Providing structure to baked goods
Egg Intolerance, Eating Eggs, Egg Allergy

We have some great news though. Cakes, cupcakes, loaves, breads, muffins, pastries, cookies and also more can all be made egg-free!

Egg Replacer

You can buy egg replacer powder in the supermarket or your local health food store. It is made from starches, and when mixed with water, it helps to leaven and bind cakes. You need to add some coconut oil or butter to replace the fat that is found in eggs.

Chia eggs

Chia eggs are ground up chia seeds mixed with water. 1 tsp ground chia seeds mixed with 2 tbsp water thickens up nicely when allowed to sit for 5 minutes. It is a fantastic binding agent and adds good moisture and richness to baking.

Flax eggs

Very similar to chia eggs, a flax egg is ground up flaxseeds mixed with water. 1 tsp flaxseeds mixed with 2 tbsp water is equivalent to 1 egg for baking.

Mashed banana

Mashed banana is an excellent alternative to use in sweet baked goods. It binds ingredients very well and gives a lovely texture and moistness to baked goods.

Stewed apples

Otherwise known as applesauce, this works just as well as mashed banana. Sweetness, moisture and also binding all occur with applesauce, and you get added nutrition too.

Arrowroot flour mixed with water, any type of yoghurt, and coconut or macadamia oils can also be used to replace eggs in sweet baked goods and some breads.

Egg replacer in savoury cooking

Eggs are used in savoury cooking to bind things together, such as in rissoles and meatloaves, and also to baste pastry for baking.

There are a number of suitable options that work for binding things together, including:

  • Chia seeds – 1 tsp seeds to 2 tbsp water.
  • Flaxseeds will work as well.
  • Mashed potatoes
  • Cooked rice or cooked oats
  • Bread crumbs

Any of these will keep meat patties and meatloaves together.

Melted butter or milk can be used to brush over the pastry before cooking and will give a similar result to an egg wash.

A mixture of plain flour and water made into a paste is a good alternative for use when crumbing meats or vegetables. Coat the produce in the paste, and then dip into bread crumbs as you would normally.

Egg-free pavlova!

It’s a real thing, and it works beautifully. Vegan bakers somehow found out that the liquid from a can of chickpeas (called aquafaba) can be whipped into stiff white peaks, looking exactly like whipped egg whites. It also behaves the same as whipped egg whites, and when mixed with sugar, it creates a delicious pavlova that mimics the real thing perfectly. 

Check out this recipe for yourself:

Egg-free scramble and quiche

This also is a real thing, with quite a delicious result.

Soft organic tofu makes a fantastic alternative to scrambled eggs. You simply break it up and fry it in a pan with some oil, garlic and whatever seasonings or veggies you’d like. It can be served on toast, or also as a meal in its own right.

You can also purchase egg replacer that is designed specifically to be used for quiches, omlettes and scrambled eggs. It’s similar to the egg replacer used for baking, but it has added things like turmeric and garlic. When mixed as per packet instructions, it can be poured into pastry, fried in a pan etc. and it gives a tasty alternative to eggs.

There really is an endless amount of options out there for you to try, and you might just discover your new favourite recipes through this experience.



Being diagnosed with an egg intolerance can feel overwhelming, to say the least. In today’s article, we discuss all of your egg-free options, and they have surprisingly delicious results.

Baked goods, savoury dishes, stunning pavlovas and even omelettes and quiches are covered, and we give you substitutes so that you can make all of these foods egg-free!

The vegan food movement and modern-day cooking has moved in leaps and bounds in the last decade, and your egg-free options are almost limitless. Get excited, because your taste buds are about to go on an epic journey of discovery.

As always, our bio-resonance hair intolerance test will give you the answers that you seek in regards to food intolerances. If you’re suspecting egg as an issue for you, find out more HERE.

We hope this article helps make cooking more manageable and your health and happiness plentiful.

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