If you’re cooking for someone with egg allergies, you’ve got two options. You can seek out recipes already written to avoid specific ingredients. Alternatively, you can experiment with the standard recipes you already have by substituting safe options for the eggs in the ingredient list.
Your approach might be influenced by the number of allergens you’re avoiding and how common those allergens are. Your approach may also evolve over time. Perhaps at the start, the idea of coaxing out your own adaptation of a family favorite feels daunting. If you’re ready to give it a try, though, we’ve got some tips to help you get started.
How to Start
Take a deep breath. The first and most important step is to get comfortable with not getting it right on the first (or even second or third) attempt at reworking a recipe. Eggs play a different role between recipes and picking a substitute is going to depend on what job these particular eggs are playing in the recipe you’re trying to adapt.
It is going to take some trial and error to figure out which swap works for which purpose. The more you do this, the easier it’ll be to find the right switch for each individual recipe. A good starting place, however, is learning about the unique role eggs may play in each sort of recipe and some common substitutes for those jobs.
The Job Matters
There are a lot of different reasons eggs are present in a recipe. They might be a binder, existing to hold ingredients together. It’s the glue that keeps your meatballs in shape as they cook, as an example. Eggs can also be used as a leavening agent; whisked egg whites can create air bubbles that expand and give a light fluffy height to dishes like meringues and cakes. They may also work as an emulsifier to hold water and fat together in sauces and batters. They can add moisture, and of course, flavor.
If the egg in your recipe is intended to be a binder, try these substitutes:
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Flax or Chia Seed “egg” - combine 1 tbsp of either with 3 tbsp of warm water. Let it sit for 15 minutes to gel.
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Purees – ¼ cup of applesauce, smashed banana or other pureed fruits or vegetables can be a good egg substitute. Keep in mind that some purees will add a layer of flavor to your dish. Use ¼ cup per egg in the recipe for cakes, breads, and other baked goods.
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Silken Tofu – if you’re not avoiding soy, this can be a good option for your meatballs, quiches, and savory dishes. You’ll want to whisk your silken tofu until smooth and then use ¼ cup per egg required.
If the egg in your recipe is intended to be a leavening agent, try these substitutes:
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Seltzer or Club Soda – Yes, you can use any carbonated beverage. If you’ve seen Wacky Cake recipes, you know that everything from orange soda to cola can be used to jazz up a traditional cake mix. Unflavored carbonated beverages, however, add no flavor of their own, making them ideal for when you don’t want to alter the intended taste. Replace ¼ cup of carbonated seltzer/club soda for each egg in your recipe.
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Aquafaba – The liquid found in a can of chickpeas (aquafaba) can be used in any recipe where egg is a leavening agent. Use about 3 tbsp for each whole egg or 2 tbsp for each egg white. Going for egg whites? Whip the aquafaba until it forms the same stiff peaks you expect from egg whites.
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Baking Soda and Vinegar – 1 tsp of baking soda mixed with 1 tbsp of vinegar or lemon juice can be used to replace one egg. Mixing baking soda with a simple acid creates an immediate chemical reaction that will translate to a puffier dish. Again, remember that which acid you choose can influence the taste of your dish. Play with your options and pick whose subtle influence suits your palate best.
If the egg in your recipe is intended to be an emulsifier, try these substitutes:
Before we get into the business of a list, it’s important to note that which substitute you pick will depend on whether the recipe you’re preparing will be heated/cooked or not.
If you’re making salad dressing or sauces that are not heated:
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Soy Lecithin – If soy isn’t on your list of allergens, you can mix 1 tsp of soy lecithin granules with ¼ tsp of xanthan gum per egg yolk required.
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Silken Tofu – Similarly, if soy isn’t on your avoidance list, you can puree silken tofu, using ¼ cup for every egg in the recipe.
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Mustard – ½ tsp of ground mustard can replace one egg if that egg is intended to be an emulsifier in a dish you’re not cooking. If you’re making a mayonnaise substitute try 1-2 tsp of ground mustard per cup of oil.
If you’re making salad dressing or sauces that are heated:
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Flaxseed/Chia Seeds – Using the same ratio mentioned above, your flax or chia seed eggs can work as an emulsifier in recipes.
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Avocado – ¼ of mashed avocado mixed with 1 tsp of lemon juice can be used to replace 1 egg yolk in a recipe.
If the egg in your recipe is intended to be an emulsifier, try these substitutes:
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Pureed fruits and vegetables – ¼ of puree can replace one egg. As noted above, some fruits and vegetables will impart a bit of its own flavor profile. Consider which swap works best for your taste buds and experiment with different twists. Good starting places are: unsweetened applesauce, mashed banana, and pumpkin puree.
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Unflavored Yogurt or Buttermilk – You might be able to predict the ration by this point. If milk isn’t on your list of foods to avoid, a ¼ cup of yogurt or buttermilk can replace an egg.
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Carbonated Beverages – ¼ cup of any carbonated beverage can substitute for one egg. Of course, the soda you use will influence the taste of your dish. Use seltzer or club soda if you want something that won’t influence the flavor profile of your recipe. Or, experiment with different flavors to jazz things up a little.
