I remember when I first became vegan, I was searching for an egg replacement to use in baking. I found a recipe for a “flax egg” and was absolutely delighted with the results. While flax eggs work for many baked goods, they don’t do the trick for scrambled eggs or a quiche. The only other egg replacement I knew of was a mixture of starches that came in a box and was very expensive and not very nutritious. Times have changed! Today, creative cooks have discovered all kinds
of whole food egg replacers that provide impressive results. There are also many commercial egg replacers on the market – some that are designed for baking and others that replace eggs as a central ingredient in dishes such as scrambled “eggs” or quiche. If you want to expand your egg alternative prowess, you are in for a treat. This article provides you with some great ideas for helping curb your craving for eggy foods.

Tofu Scramble is a wonderful replacement for scrambled eggs. To boost nutrition, add plenty of veggies!
Why Replace Eggs?
Eggs are the product of unspeakable suffering. Most eggs are produced by chickens kept in cages so small that the chickens can hardly stand, spread their wings, or turn around. While many people believe that chickens aren’t killed for their eggs, nothing could be further from the truth. About 260 million male chicks that are useless to the egg industry are killed in the US every year. Hens who would live a decade or more are spent within two years and sent to slaughter. While some believe humane certified, cage-free, free-range, and organic eggs are cruelty-free, they are not. Learn more at: https://sentientmedia.org/cage-freeeggs/. The most ethical “eggs” are those that come from plants, not from birds. Fortunately, there are many egg alternatives that provide delicious dishes without contributing to the pain, suffering, and death of billions of animals every year.
The Lay of the Egg Alternatives Land

There is no baked good that cannot be mastered without eggs. Eggs are used in baking to provide structure, binding, moisture, and/or to tenderize. Fortunately, plant alternatives can achieve similar results to chicken eggs. For recipes that use eggs as a central ingredient, options are rapidly expanding. There are two main categories of egg alternatives – whole food alternatives and commercial alternatives.

Whole Food Alternatives
There are many whole foods that can serve as egg substitutes in baking. Your choice of egg alternative will depend on the items you have handy and the type of baked good you are making. The chart below provides a list of alternatives, how to use them, and what they are best used for. Note that if you are using fruit purees, the final product will be denser. You may wish to reduce other sweeteners and increase the leavening agent (e.g., baking powder) by ½ teaspoon. For recipes that use eggs as a central ingredient, you have a few options using whole foods that are very creative!
Egg
Replacement		 To replace 1
large egg:		 Best used for: Notes:
Applesauce ¼ cup
applesauce		 Cakes, cupcakes,
loaves, muffins,
soft cookies		 Use unsweetened
applesauce or make
your own.
Aquafaba ¾ cup aquafaba Breads, cakes,
cupcakes,
cookies, loaves,
muffins, squares,
and most other
baked goods.		 Aquafaba is the liquid
from canned or cooked
chickpeas. It can also be
used to make meringue.
Banana 1 small banana Muffins,
pancakes,
brownies,
blondies, some
cookies.		 Make sure bananas are
very ripe for baking.
Bananas have a distinct
flavor, so use only
where this flavor works.
Chia seeds 1 tablespoon
chia seeds – mix
chia with 3 T
water and let sit
at least 5
minutes to form
a gel.		 Pancakes,
waffles, quick
bread, muffins,
loaves.		 Chia seeds are an
exceptional source of
omega-3 fatty acids,
fiber, and are high in
calcium.
Chickpea flour 2 T chickpea
flour plus 2 T
water		 Pancakes,
waffles, muffins,
cakes, cupcakes,
quick breads,
loaves, cookies.
Can also be used
in omelets and
quiches.		 Not palatable in the raw
form so avoid eating
the dough. Fairly
neutral flavor.
Cornstarch or
potato starch		 2 T starch plus 3
T water		 Pancakes,
waffles, muffins,
quick breads,
loaves, cakes,
cupcakes,
squares.		 Works in most baked
desserts, but not in
unbaked treats!
Flaxseed 1 T ground flax
plus 3 T water –
let set for 10-15
minutes		 Pancakes,
waffles, muffins,
loaves, cakes,
cupcakes,
cookies, squares.		 If color is an issue,
select golden flax.
Oats 2 T ground oats
plus 3T boiling
water – let cool
before using.		 Pancakes,
waffles, bread,
quick bread,
loaves.		 Will result in a denser
final product.
Prune puree ¼ cup prune
puree		 Items that will be
OK with a darker
color – muffins,
some cookies,
some cakes, and
loaves		 Works best in recipes
that call for no more
than 3 eggs.
Reduce sugar in recipe
as prunes are sweet.
Pumpkin puree ¼ cup pumpkin
puree		 Muffins,
pancakes, loaves,
cakes, cupcakes.		 Pumpkin has a distinct
flavor so must be used
only where the flavor
profile works.
Pumpkin seeds About 3 T Scramble. This may seem weird,
but it works beautifully.
For a great step by step
recipe, see
www.powerhungry.com
Tapioca starch 1 T tapioca
starch plus 3 T
water		 Pancakes,
waffles, muffins,
loaves, cakes,
cupcakes. Ideal
for thickening
liquids like pie
fillings, puddings,
and custards.		 Does not work in raw
food recipes.
Tofu, soft,
medium, or
firm		 ¼ cup tofu Tofu scramble. Tofu scrambles are an
excellent replacement
for scrambled eggs. Add
turmeric for an eggy
color and black salt for
an eggy taste.
Tofu, silken ¼ cup silken tofu Muffins, cakes,
cupcakes, loaves.		 Can be used to replace
up to 4 eggs.
Yogurt (dairy-
free,
unsweetened)		 ¼ cup yogurt Cake, cupcakes,
loaves.		 If using sweetened
yogurt, reduce sugar in
the recipe.

Note: T = tablespoon

Commercial Alternatives

Commercial egg alternatives are widely available. The main disadvantage is that they tend to be highly processed with long ingredient lists. The main advantage is that they tend to work well and there are great tasting options for replacing eggs in egg-based dishes.There are two main categories:

  1. Egg replacers that can be used in recipes where eggs are a central
    ingredient – quiche, scrambles, etc.
  2. Egg replacers that serve to replace eggs in baking, providing a similar
    texture and flavor and eggs.

The chart below walks you through several of the most well-known egg replacers
on the market today. Use as directed on package.

Egg
Replacement		 Ingredients Best used for: Notes:
Central Ingredient Compatible
Follow Your
Heart VeganEgg		 Organic soymilk powder, Modified cellulose, gellan gum, cellulose, calcium lactate, carrageenan, natural flavors, nutritional yeast, black salt, beta-carotene Scramble, quiche, French toast, egg-based dishes. Baked goods, pancakes, waffles. Comes as a powder in a recycled cardboard carton that is biodegradable. Long ingredient list. Half the protein and calories of an egg.
Just Egg Water, mung bean protein isolate, expeller-pressed canola oil, dehydrated onion, gellan gum, natural carrot extractives, natural flavors, natural turmeric extractives, potassium citrate, salt, sugar, tapioca syrup solids, tetrasodium pyrophosphate, transglutaminase, nisin (natural preservative) Any dish calling for eggs as a central ingredient – scrambles, quiches, etc. Baked goods – pancakes, waffles, muffins, cakes, loaves, etc. As a binder for veggie "meatballs", burgers, loaves. Comes as a liquid, so very easy to use. No mixing required! Great taste and texture, but a long ingredient list. Protein content slightly less than eggs.
Nabati Plant
Eggz		 Filtered water, lupin protein concentrate, sunflower oil, pea protein isolate, vinegar, gellan gum, rosemary extract, pea syrup, tetrasodium pyrophosphate, vitamin and mineral blend, sunflower lecithin, potassium citrate, salt, transglutaminase, magnesium lactate, calcium carbonate, dehydrated onion, beta carotene Any dish calling for eggs as a central ingredient – scrambles, quiches, etc. Baked goods, pancakes, waffles. Very long ingredient list. Very creamy and eggy tasting.
Simply Eggless Filtered water, lupin protein Any dish calling for eggs as a central ingredient Comes in liquid or a patty.
Other Popular Options
The Vegg Vegan Egg Powder Scramble - Soy protein isolate, whole algal protein, whole algal flour, fortified nutritional yeast, magnesium chloride, black salt (natural) Vegan Egg Yolk – replace egg yolks in sauces and omelets. Power Scramble – scrambled "eggs". Uncaged Baking Mix – baked goods, breads, pancakes, etc. French Toast Mix – French toast 4 different products with different ingredients (soy protein isolate, nutritional yeast-based, power scramble, uncaged baking mix, etc.).
Orgran Vegan Easy Egg Chickpea flour, maize flour, vegetable gums, methylcellulose, carrageenan, vegetable protein, dextrose from maize, salt Scrambles, omelets, quiche, frittata and other recipes with eggs as central ingredient Relatively high in protein and fiber. Very high in sodium.
Best as an Ingredient (e.g., baked goods)
Zero Egg (liquid) Water, soy protein, oil, pea powder, cellulose fiber, dried yeast, gellan gum, methyl cellulose, table salt, sugar, chickpea protein, agar, potato protein, turmeric extract, calcium carbonate, garlic powder Scrambles, omelets, quiche, and any other recipe with egg as main ingredient. Baked goods. Comes in liquid form and as a patty.
Bob’s Red Mill Egg Replacer Potato starch, tapioca flour, baking soda, psyllium husk fiber Baked goods, pancakes, waffles. Short ingredient list. Mainly starch – no protein, few nutrients.
Neat Egg Chia seeds, garbanzo beans Baked goods, pancakes, waffles. Whole food ingredients.
Ener-G Egg Replacer Potato starch, tapioca starch flour, calcium lactate (not from dairy), calcium carbonate, cream of tartar, sodium carboxymethylcellulose, methylcellulose Baked goods, pancakes, waffles. Low in calories. Long ingredient list. Contains no protein. High in calcium.
Namaste Raw Goods Egg Replacer Tapioca starch, arrowroot starch, citrus fiber, cream of tartar, sodium bicarbonate (baking soda) Baked goods, pancakes, waffles. Short ingredient list. Little nutritional value – no protein, few nutrients.
Orgran Egg Replacer for Baking Potato starch, tapioca starch, calcium carbonate, citric acid, methylcellulose Baked goods, pancakes, waffles. Starch-based – no protein, few nutrients, except calcium. Free of most allergens.

Chef’s Tips:
Use a pitch of black salt (Kala Namak) for an eggy flavor. The sulfur compounds in
the black salt are like those found in eggs.

Use a little turmeric to provide the yellow color of eggs.

I prefer to stick to whole foods such as tofu and ground flax when looking for egg replacements, although if you are making mini quiches to impress omnivorous friends at a party, the commercial liquid eggs are very convincing. My son recently
experimented with pumpkin seed eggs, and enjoyed them, so I decided to try creating a super nutritious version. Although I do prefer the texture of tofu in a scramble, the pumpkin seed eggs are great for those who can’t eat soy, and they
make a yummy sandwich filling that sticks together well – no mayo required!

Pumpkin Seed Scramble on Toast (heavy pumpernickel, a layer of smashed avocado, pumpkin seed scramble, sliced tomatoes and ground black cumin)
Pumpkin Seed “Eggs”

Makes 4 servings (3/4 cup each)

It is amazing that you can turn pumpkin seeds into something that looks like eggs. Pumpkin seeds are high in iron, zinc and protein, and they are low in saturated fat and free of cholesterol. Feel free to get creative with this recipe. You can use all
water instead of soymilk to blend the pumpkin seeds, and add onion and garlic powder or other seasonings as desired. Use whatever veggies tickle your fancy. Replace red onions with sweet onions or sliced green onions. Add mushrooms,
asparagus, or broccoli. Throw in some fresh parsley or basil. Add a dash of nutritional yeast. Get creative.

  • 1 cup pumpkin seeds (raw and unsalted)
  • 2 cups water
  • ½ small red onion, diced (about 1/3 cup)
  • ½ red pepper, chopped (about 1/3 cup)
  • 1 clove garlic, minced
  • 1 cup greens (e.g., spinach, kale, Chinese greens), tightly packed and chopped
  • 1 cup unsweetened soy milk (or other unsweetened non-dairy milk)
  • ½ cup water
  • ½ teaspoon salt (black, regular, or a mix)
  • 1/3 teaspoon turmeric
  1. Place the pumpkin seeds in a medium-sized bowl and cover with 2 cups (or more) of water. Let them soak overnight.
  2. Without draining, use your hands to rub the pumpkin seeds together to remove some of the thin green skin. You don’t have to remove it all. Rinse the seeds and drain well.
  3. In a heavy skillet, sauté the onion, red pepper, and garlic over medium heat until softened. Add a little water if needed to prevent sticking.
  4. Add the greens and cook just until wilted. Transfer the vegetables to a small bowl.
  5. In a blender, combine the pumpkin seeds, soy milk, water, salt, and turmeric until smooth.
  6. Pour the pumpkin seed mixture into a non-stick skillet heated over medium-high heat. Stir constantly until it develops an egg-like consistency. Stir in the cooked vegetables. Enjoy on toast, in a sandwich, or as a scramble.

Date Walnut Cookies
Makes 24 cookies

These are soft and delicious cookies. They use a “flax egg” for binding. Add a teaspoon of cinnamon and a half cup of raisins, if desired.

  • 1 tablespoon ground flaxseed
  • 3 tablespoons water
  • 1½ cups dates, packed
  • ½ cup water
  • 1/3 cup nut butter
  • 1 teaspoon vanilla extract
  • 1 apple, grated
  • 1 cup whole grain flour (e.g., wheat, kamut, or spelt)
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 1 cup walnuts, coarsely chopped
  1. Preheat the oven to 325°F (163°C).
  2. In a small bowl, stir together the ground flaxseed and water. Let the mixture sit for about 10–15 minutes.
  3. In a small saucepan over medium heat, cook the dates and water until the dates are very soft. Mash the dates until smooth.
  4. In a medium-sized bowl, combine the nut butter, vanilla, cooked dates, and grated apple.
  5. In a small bowl, mix together the flour, baking powder, and salt. Add the dry ingredients to the wet ingredients and stir gently until just combined. Fold in the walnuts.
  6. Drop heaping tablespoons of dough onto a large baking sheet lined with a silicone baking mat or lightly sprayed with cooking spray.
  7. Bake for about 20 minutes, or until lightly browned.
  8. Remove the cookies from the oven. Enjoy warm or cold.

Brenda Davis, RD is a plant-based pioneer and author/co-author of 13 books on plant-based diets. She is co-Author of Plant-Powered Protein, Nourish: the definitive plant-based nutrition guide for families, Becoming Vegan: Comprehensive and Express Editions and Kick Diabetes Essentials.www.brendadavisrd.com