In this article, you’ll find out:
Have you decided you want to switch to a vegan diet, but aren’t sure what to do about eggs? Are you wondering what you can eat instead of them? And is it even possible?
They’re both valid questions and we’re going to answer them for you over the next few paragraphs.
Because it is possible to find a vegan alternative to eggs, you’ve just got to know where to look, starting with this article.
Eggs are widely used for cooking and baking. However, they aren’t classed as being vegan-friendly due to the way the eggs are produced and hens are treated.1
Given the fact eggs are such a unique food product in themselves, it’s not uncommon for people to feel a bit stumped about what to replace them with and wonder if they can be replaced at all.
The good news is they can, with vegan-approved alternatives, such as the substitutes we’ve listed for you.
So, what are the benefits of using vegan egg alternatives?
One of the main benefits of not using eggs in your cooking is the reduced risk of food poisoning – especially with eggs that are not British lion stamped or are not hen eggs.2
Equally, choosing vegan alternatives to eggs is a great option if you have concerns about the egg industry and how the hens are treated in the process.
So, what can you use instead of eggs?
When it comes to making a decision, there are a few factors you have to consider in order to find the perfect substitute for your cooking or baking. Ask yourself:
Each of these factors could impact the outcome of your food, so we’ll explore which vegan egg alternatives are the best for each of these considerations below.
We bet you’re thinking right now, ‘how can seeds possibly replace eggs, they’re nothing like each other?’
But they can, because once you combine ground flax seed with water, it turns into ‘flegg’ a consistency that isn’t too dissimilar to egg whites.
To make the equivalent of 1 large egg, mix 1 tablespoon of flaxseed and 3 tablespoons of water.3
Then leave it in the fridge for 15-30 minutes to allow it to thicken up and set slightly.
9g of flax seed have approximately 48 calories, 1.65g of protein, 2.46g of fibre, 23mg of calcium, 35.3mg of magnesium and 73.2mg of potassium.4
Flax eggs work best for:
Is another ingredient that you think couldn’t possibly replace the humble egg, but it so can when it comes to baking.
To make an applesauce egg replacement, the rule of thumb is to use ¼ cup of unsweetened apple sauce to replace 1 egg.5
¼ cup of applesauce egg replacement contains approximately 25 calories, 6.9g carbohydrates, 5.75g of sugar, 2.45mg of calcium and 45.25mg of potassium.6
The applesauce egg replacement works best:
Yes, that’s right, there are some more seeds on the substitute list.
They’re a lot like flaxseed in that you use chia seeds or ground chia powder instead of eggs in vegan baking.
Add 1 tablespoon of chia seeds to 3 tablespoons of water to create your egg alternative mix.7
In 1 tablespoon of chia seeds, there is approximately 106 calories, 3.6g of protein, 5.8 of carbohydrates, 5.4g of fibre, 51mg of calcium, 78.4mg of magnesium and 162mg of potassium.8
Using chia seeds as an egg substitute for vegans works well in recipes for:
Are great for adding moisture and a dash of sweetness when you’re baking cakes, pancakes or brownies. One mashed up, medium-sized ripe banana can do the same job as 1 egg.9
1 banana contains approximately 105 calories, 26.9 carbohydrates, 14.4g of sugar, 31mg of magnesium and 422mg of potassium.10
Using a banana instead of egg is another great substitute for sweeter recipes like:
Are the perfect combo for producing fluffier baking minus the egg.
Simply combine 1 teaspoon of baking soda with 1 tablespoon of white wine vinegar or apple cider vinegar, which is the equivalent to 1 egg.11
Using baking soda and vinegar is another great egg replacement for:
Now don’t be confused by the unusual name! Aquafaba is essentially the liquid that you’ll find in canned legumes, such as beans and chickpeas.
You can use it as an egg replacement to cook/bake all sorts of things.
So, to use it as a vegan egg replacement, 1 tablespoon of aquafaba equates to 1 egg yolk; 2 tablespoons to 1 egg white and 3 tablespoons for 1 egg.12
1 tablespoon of aquafaba contains approximately 5 calories, 1% of which coming from protein.13
Aquafaba is a great egg white substitute for:
We guess tofu doesn’t look too dissimilar to egg whites…
If you’re baking away and have baking soda or baking powder on your recipe list, chances are your mixture’s going to get rather dry without eggs.
This is where silken tofu comes in, blend it first and then add it in. A ¼ cup of silken tofu equates to 1 egg.14
100g of silken tofu has approximately 55 calories, 4.8g of protein, 29mg of magnesium and 180mg of potassium.15
Silken tofu is a little more versatile than some of the other vegan egg substitutes, as you can use it in sweet and savoury recipes:
Can be used as a binding or thickening agent for sauces, puds and condiments. You can also use it to create vegan mayonnaise too.
Use 1 tablespoon of tapioca starch and 3 teaspoons of water in place of 1 egg.16
152g of tapioca starch pearls contain approximately 544 calories and is made almost entirely out of carbohydrates.17
Tapioca starch is a great egg substitute for binding in:
Who’d have thought it, hey?!
Instant mash…. but it’s another not-so-obvious ingredient on the vegan egg swap list.
And it works because it acts as a great binding ingredient, just like eggs. Use 2 tablespoons of instant mash for 1 egg.18
While the nutritional information varies for each type of instant mash, you can use it as an egg replacer in:
If you don’t want to root around your kitchen to see if you have any of the egg alternative ingredients above or any others, you could just buy a ready-made one instead.
There are lots of them on the market, including this mix from Orgran. One box of No Egg contains the equivalent to 66 eggs and can be used to make these tasty treats:
If you’re looking for a quick cake fix, try using diet soda instead of eggs with an accidentally vegan cake mix!
Used as a leavening agent for helping the mix rise, simply use 1 can of a sparkling drink to replace 2 eggs in a cake recipe.19
Another easy vegan egg swap in baking is by using dairy-free yoghurt!
With a gentle flavour and a creamy consistency, all you need to do to use vegan yoghurt as a substitute for eggs is to add 3 tablespoons per egg in your recipe.20
Per 100g of vegan yoghurt, there’s approximately 79 calories, 4.9g of fat, 8g of carbohydrates and 128mg of calcium.21
Dairy-free yoghurts are great for using in:
Great for replacing eggs and oil, why not try using avocados in your recipes?
Roughly ¼ cup of mashed avocado equates to 1 egg – but for a smoother consistency, try blending your avocado instead!
In 1 cup of mashed or pureed avocado, there’s approximately 368 calories, 4.6g of protein, 19.6g of carbohydrates, 15.4g of fibre, 66mg of magnesium and 1120mg of potassium.22
Peanut, or any other kind of nut butter is a great way to add a nutty flavour to your vegan recipes – and it’s also another egg substitute for vegans.
Just use 3 tablespoons of nut butter to replace one egg.
In 1 tablespoon of peanut butter, there’s approximately 95 calories, 3.6g of protein and 7.8mg of calcium.23
Using peanut butter instead of egg is great for recipes for:
Much like the instant mash egg alternative, if you’re looking for a slightly more nutritious version, opt for sweet potato puree instead.
The clues in the name, perfect sweet and creamy consistency for an egg replacement, all you need is ¼ cup of pureed sweet potato to replace one egg in a recipe.24
In 1 cup of mashed sweet potato, there’s approximately 190 calories, 3.4g of protein, 44.1g of carbohydrates and 6.25g of fibre.25
Pureed sweet potato is the ideal egg replacement in:
Wondering which of the above are suitable for baking?
We’d recommend using all of the above! However, aquafaba is one that we’d maybe avoid for cakes, as it’s much better for meringues.
Let’s get into specifics. Which are the best vegan egg substitutes for binding? Here’s a list of our top picks:
Delving a little further, what about egg white substitutes?
The best replacement for egg whites has already been mention in this blog – aquafaba! Perfect for whipping up for your vegan meringue recipes.
A little like with vinegar and baking soda, you can create an egg alternative with oil too!
Simply mix 1½ tablespoons of vegetable or coconut oil with 1½ tablespoons of water and one teaspoon of baking powder per egg.26
Who’d have known that there are so many vegan alternatives to eggs?
There are many more than the 10 we’ve listed above too. Have fun adding them into your baking and your cooking recipes and getting similar results, but without the eggs.
Always wondered about vegan Easter egg alternatives?
Your prayers have been answered, we talk you through how to make your very own vegan Easter eggs in this article, ‘How to make your own vegan Easter eggs.’
Last updated: 22 July 2021
Joined Holland & Barrett: Apr 2019
Masters Degree in Toxicology and BSc Hons in Medical Biochemistry
Bhupesh started his career as a Clinical Toxicologist for Public Health England, advising healthcare professionals all around the country on how to manage clinical cases of adverse exposure to supplements, pharmaceuticals, cosmetics, industrial chemicals and agricultural products.
After 7 years in this role and a further year working as a drug safety officer in the pharmaceutical industry, Bhupesh joined Holland & Barrett as a Senior Regulatory Affairs Associate in 2019.