News — It is all over the news: The price of eggs has skyrocketed. As of January, a carton of large grade eggs was $4.95 a dozen, according to data from the U.S. Bureau of Labor Statistics. The United States Department of Agriculture recently announced that egg prices will rise 40 percent this year.
The coronavirus pandemic and inflation have played a role in the increase. But an avian flu epidemic that has forced farmers to kill more than 20 million egg-laying birds is the primary cause for the rise in prices.
Eggs are a popular staple in many homes. Not only is it a common breakfast food, but eggs are used daily by many cooks and bakers to make cakes, cookies, desserts, and other foods.
Fortunately, there are good substitutes for eggs.
, UM Dining registered dietitian with the University of Miami, shares insights on which foods can be good substitutions for eggs.
What are the best egg substitutes for baking cakes and cookies?
When it comes to baking, an easy substitute to replace the egg is to use flaxseed. To substitute one egg, use one tablespoon of ground flaxseed mixed with three tablespoons of water and let the mixture rest until it creates a gel-like consistency (about 5 minutes). Then add the flax “egg” into the recipe as instructed for cakes, cookies, muffins, pancakes, and quick breads.
What can I use instead of eggs for binding in recipes like meatballs or burgers?
Some great binders for meatballs, meatloaf, or burgers are flax “egg,” rolled oats, breadcrumbs, applesauce, avocado puree, or ground chia seeds mixed with water.
Which egg alternatives work best for making scrambled “eggs” or omelets?
One of my personal favorites for making scrambled eggs is using firm or extra firm tofu as an egg alternative. I love adding any vegetables of choice and adding herbs and spices to the breakfast tofu scramble. Using silken tofu for a plant-based quiche also is a great recipe to try. An eggless omelet can be made using a chickpea flour base, split mung bean with rice flour, or a liquid eggless substitute such as Just Egg or Simply Eggless.
How do different egg substitutes affect the taste and texture of a dish?
Different egg substitutes can impact the flavor. Banana and applesauce can increase the sweetness and, in larger amounts, can impact the flavor as well. Ground flaxseed and chia can cause the product to be denser in texture. Fruit purees add extra moisture and may require an adjustment to the liquids in the recipe for better balance.
Most people eat eggs because they are considered a good source of protein. Are these substitutes just as nutritious?
Below is a list of the protein content in different egg substitutes compared to the protein content of an egg. Depending on what you select, you can enjoy more protein or even match the protein content in the traditional egg dish.
- 1 large egg has 6 grams of protein
- 1 tablespoon of ground flaxseed has 1 gram of protein
- 1 tablespoon of ground chia has 3 grams of protein
- ¼ cup of rolled oats has 2.7 grams of protein
- ½ cup of extra firm tofu has 20 grams of protein
- ½ cup of silken tofu has 10 grams of protein
- 1 serving of Just Egg (3 tablespoons) has 5 grams of protein.
- 1 serving of Simply Eggless (67 ml) has 3 grams of protein.
- ¼ cup of fruit purees (apple, avocado, or banana) has 1 gram of protein.
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