With the rising cost of eggs, many people are looking for budget-friendly alternatives that can still provide nutrition and functionality in their daily meals. Whether you're baking, making breakfast, or looking for protein-packed options, there are plenty of substitutes that can work just as well as eggs. Here’s a guide to some of the best egg alternatives to incorporate into your diet.
Baking Substitutes - When baking, eggs act as a binder, leavening agent, and moisture provider. Here are some great replacements:
Flaxseed or Chia Seeds – Mix 1 tablespoon of ground flaxseeds or chia seeds with 3 tablespoons of water and let it sit for a few minutes to form a gel-like consistency. This works well in muffins, pancakes, and cookies.
Applesauce – Use ¼ cup of unsweetened applesauce per egg. This substitute adds moisture and a slight sweetness, making it perfect for cakes and brownies.
Mashed Bananas – A mashed half-banana (about ¼ cup) can replace one egg. This works best in sweet treats like banana bread, muffins, and pancakes.
Yogurt or Buttermilk – Use ¼ cup of plain yogurt or buttermilk per egg. This substitute is great for cakes, muffins, and quick breads.
Baking Soda and Vinegar – Mix 1 teaspoon of baking soda with 1 tablespoon of vinegar. This creates a chemical reaction that provides lift, making it ideal for fluffy cakes and muffins.
Breakfast Alternatives - If you’re used to eggs for breakfast, try these delicious and nutritious options:
Tofu Scramble – Crumbled firm tofu sautéed with turmeric, black salt (kala namak) for an eggy flavor, and your favorite vegetables makes a great substitute for scrambled eggs.
Chickpea Flour Omelet – Mix chickpea flour (also called besan) with water, seasonings, and veggies to create a protein-rich omelet alternative.
Avocado Toast – Instead of eggs on toast, try smashed avocado with seasoning and toppings like tomato, smoked salmon, or hemp seeds.
Nut Butter with Whole-Grain Toast – Peanut, almond, or cashew butter can offer a creamy, satisfying breakfast packed with protein and healthy fats.
Protein-Rich Egg Replacements - Eggs are a great source of protein, but these foods can help you meet your protein needs without the high cost:
Legumes (Lentils, Chickpeas, and Beans) – These are excellent plant-based protein sources that can be used in salads, soups, or even as a meat replacement in burgers.
Quinoa – A complete protein that works well in bowls, breakfast porridge, or as a side dish.
Tempeh and Tofu – Both are rich in protein and can be used in stir-fries, sandwiches, and breakfast scrambles.
Greek Yogurt or Cottage Cheese – High in protein and versatile for both sweet and savory dishes.
Egg prices may be unpredictable, but that doesn’t mean your meals have to suffer. With these simple and affordable egg alternatives, you can still enjoy delicious and nutritious meals without breaking the bank. Whether you’re baking, making breakfast, or just looking for protein-packed options, these substitutes will keep you covered!
Teresa
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