NOTES: I don't personally use soy anymore due to an allergy, but have used all of these substitutions except for agar powder and soy milk powder. If you use soy, please be aware that unless it is organic, it is likely genetically modified. Soy is also high in phytoestrogens (plant estrogens that attach to estrogen receptors in the body ... not a good thing to be estrogen dominant), has a negative impact on thyroid function, and is high in anti-nutrients that reduce the body's ability to assimilate minerals and amino acids (protein).
Egg Replacers & Substitutes in Cooking and Baking (T = tablespoon):
*Great for pancakes to make them light and fluffy. Also adding 1 T white vinegar and 1 teaspoon baking soda makes an instant light foam that gives lift to baked goods.
Bananas, Applesauce, Pumpkin, and Puréed Fruit
These are great egg replacers in baked goods such as muffins, pancakes, or yeast-free quick breads. Bananas, applesauce, pumpkin, etc. add the perfect amount of thickness and moisture, like eggs, but they won't help your dishes rise or be light and fluffy, so be sure to add ½ teaspoon extra baking powder or baking soda to help it rise if that is the desired result. NOTE: The oil or butter called for in a recipe can be reduced or eliminated all together. When using fruits (but not pumpkin and other squashes), the amount of sugar can be reduced in the recipe as well.
Best choices for Savory Recipes
Arrowroot starch, potato starch, cornstarch, bean flour, cooked oatmeal, mashed potatoes, mashed sweet potatoes, or instant potato flakes are all great substitutes for eggs in savory recipes casseroles and meat or vegan loaves.
Try choosing an ingredient that's already a part of your recipe so you do not alter the original taste a lot. Again, egg replacers work the best as they have no taste of their own or enhance the taste of what you are making.
Commercial Egg Replacers
(I do not use commercial egg replacers, because I have enough ingredients on hand that I do not need a product that has only one use, but your needs may differ from mine)
Ener-G is kosher, vegan, and non-GMO project verified. Ener-G is gluten-free, wheat-free, casein-free, dairy-free, yeast-free, soy-free, sugar-free, tree nut-free, peanut-free, sodium-free, and cholesterol-free.
1 egg = 1 ½ teaspoon dry Egg Replacer plus 2 T water
1 egg white = 1 ½ teaspoon dry Egg Replacer plus 2 T water
1 egg yolk = 1 ½ teaspoon dry Egg Replacer plus 1 T water
Ingredients: Potato Starch, Tapioca Flour, Leavening (Calcium Lactate, Calcium Carbonate, Cream of Tartar), Cellulose Gum, Modified Cellulose.
Ener-G Egg Replacer has 15 calories, 0 grams of protein, and 0 grams of dietary fiber per 1 ½ teaspoon serving. It has 4 grams of carbohydrates from starch.
Despite the instructions on the package to mix Ener-G with two tablespoons of water, some recipes will need a bit more moisture when replacing eggs using Ener-G, so you may need to add an extra tablespoon of water, milk, or non-dairy milk. Ener-G and other store-bought egg substitutes are relatively flavorless and work best in baked goods, such as cookies, muffins and cakes, and can also be used to bind ingredients together in a vegan casserole or loaf.
Neat – The Neat Egg Substitute (Kosher, Vegan)
Neat is kosher, vegan, and non-GMO project verified. Neat is gluten-free, wheat-free, casein-free, dairy-free, yeast-free, soy-free, sugar-free, tree nut-free, peanut-free, sodium-free, and cholesterol-free.
Instructions: Combine 1 tablespoon of neat egg mix with 2 tablespoons of water and mix well; use in recipes where egg is a binder.
Ingredients: Chia seeds and garbanzo beans.
Shelf stable, dry mix product.
Neat has 25 calories, 2 grams of protein, and 2 grams of dietary fiber per 1 T serving.
Baking powder is a dry chemical leavening agent used in baked goods to increase the volume and lighten the texture. Most store-bought brands contain aluminum in the form of sodium aluminum sulfate.
Sodium aluminum sulfate is produced by combining sodium sulfate and aluminum sulfate. It is also known as soda alum, sodium alum, or SAS. Sodium aluminum sulfate acts as an acid which is activated at baking temperatures, making it very effective at producing lift and a light texture to muffins, cakes, and quick breads.
There are possible health concerns associated with aluminum, including increased risk of Alzheimer’s disease, bone disease, and nerve problems. Hence, even though one cannot avoid aluminum altogether, it is wise, in my opinion, to reduce when it is easy to do so.
Homemade Baking Powder
NOTE: 1 teaspoon Baking Powder = ½ teaspoon Cream of Tartar + ¼ Baking Soda
1. Combine Cream of Tartar and Baking Soda.
► Stir well to combine or blend well with a small whisk.
2. Store in a tightly covered glass jar.
NOTE: Label jar with name and date.
The information provided is for educational purposes only and is not intended as a substitute for advice from your physician or other healthcare provider. Please consult your healthcare provider before embarking on any diet, fast, exercise, or supplementation program and/or if you have or suspect you might have a health problem. Do not use or consume any wild plants based solely on the information on this website. © 2016-2023 I Love Iodine. All Rights Reserved.