People can’t stop talking about the price and availability of eggs and we don’t blame them.
According to a report from the U.S. Bureau of Labor Statistics, the average price for a dozen eggs increased by 59% last year and doesn’t show signs of coming down anytime soon.
Luckily, if we’ve learned anything through supply shortages and rising costs in recent years, it’s how to let go of everyday staples and learn to get by with alternatives.
Finding an alternative to eggs might be easier than you think.
Aside from being fried, scrambled, poached, deviled, and chopped – a great source of flavor and protein – eggs are most often used as a recipe ingredient to help baked goods rise, thicken sauces and soups, bind dry ingredients together, and add moisture.
Egg Alternatives – Replaces one egg in a traditional recipe.
Leavening (helps baked goods rise)
- ¼ cup of diet soda, seltzer, or carbonated water
- 2 tbsp. water, 1 tbsp. vegetable oil, and 2 tsp. baking powder
- 1 tsp. baking soda and 1 tbsp. vinegar
- 1 tbsp. plain gelatin dissolved in 1 tbsp. cold water, then add 2 tbsp. of boiling water
- ¼ cup mashed white or sweet potatoes
- 1 tbsp. ground flaxseeds (or chia seeds) and 3 tbsp. water
- 3 tbsp. aquafaba (liquid from canned/cooked beans)
Binding and Moistening
- ½ cup bananas, mashed
- ¼ cup unsweetened applesauce (replaces eggs, butter, and oil in traditional baking recipes or box mixes)
- ¼ cup canned pumpkin or squash
- 2 tbsp. tomato paste
- ¼ cup soft tofu (pureed)
- ¼ cup plain yogurt
- 3 tbsp. creamy nut butter
- ¼ cup buttermilk
Take inventory of which of these ingredients are floating around in your pantry or fridge, pair them up with savory or sweet recipes, and see how these egg alternatives measure up to the real thing. It might take some trial and error to find what flavor and texture works in your favorite recipes, but it sure beats the price of eggs.
Keep in mind that while these substitutions for eggs might make a recipe turn out the same, the nutritional value may differ. Eggs are a great source of protein which is essential to your diet. If you have questions about creating or maintaining a balanced diet, schedule an appointment with one of NOAH’s registered dietitians today.