How to replace eggs? 6 ideas for substituting chicken eggs

Chicken eggs are among the most commonly consumed foods due to their culinary versatility and high nutritional value. However, unfortunately, many people experience some type of adverse immune reaction to them, such as an allergy and/or food sensitivity.

Reactions can be caused by the egg white, the yolk, or both parts. Moreover, depending on each person’s genetic and epigenetic factors, the manifestations can be:

• Mild or severe
• Immediate or delayed
• Symptomatic or asymptomatic

If the reactions are mediated by IgE antibodies, they are classified as allergies; if mediated by IgG antibodies, they are classified as sensitivities. Food allergies usually appear within 2 hours, while sensitivities can occur from 2 to even 72 hours after consuming the trigger food.

Here are the most common symptoms:

Skin: hives, eczema, redness, and/or swelling.
Digestive system: abdominal or stomach pain, diarrhea, nausea, vomiting, and/or itching around the mouth.
Respiratory system: nasal congestion, wheezing, shortness of breath, and/or difficulty breathing.
Cardiovascular system: rapid heart rate, low blood pressure, and/or other heart problems.

If you experience any of these reactions after eating chicken eggs, here are the best culinary substitutes:

Flaxseed

• Equivalent: 1 egg = 1 tbsp flaxseed + 3 tbsp water
• Preparation: Mix and let rest for 5 minutes before adding.
• Ideal for: Pancakes and breads.

Chia seeds

• Equivalent: 1 egg = 1 tbsp chia seeds + 3 tbsp water
• Preparation: Combine and let rest for 15 minutes. Use white chia seeds if you prefer them not to show.
• Ideal for: Pancakes, breads, and cookies.

Gelatin

• Equivalent: 1 egg = 1 tbsp unflavored, sugar-free gelatin + 3 tbsp boiling water
• Preparation: Refrigerate for 5 minutes, then whisk as if it were an egg.
• Ideal for: Various recipes.

Fruits

• Equivalent:
  • 1 egg = ½ mashed banana
  • 1 egg = ¼ cup applesauce
  • 1 egg = 3 tbsp puréed fruit (apricots, pears, prunes)
• Note: Adds a fruity flavor to your recipes.
• Ideal for: Pancakes and cakes.

Nut butter

• Equivalent: 1 egg = 3 tbsp nut butter

Vinegar + baking soda

• Equivalent: 1 egg = 1 tsp baking soda + 1 tbsp apple cider vinegar
• Preparation: Mix both ingredients and add at the end of your preparation.
• Ideal for: Pancakes, breads, and cookies.

It’s important to clarify that these are culinary substitutes for chicken eggs, but not nutritional equivalents.
Quail eggs are both a nutritional and culinary alternative to chicken eggs.

Remember, everything depends on your own sensitivities or allergies. You can find a variety of egg-free recipes in the recipes section of our website.

And you — do you already know if you tolerate eggs well?