Egg-Free Substitutes

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Eggs are what hold all the ingredients together when cooking and baking so it can be tricky finding an egg substitute. But, have no fear – you can find tasty egg replacers in the form of chickpea flour, mashed bananas, arrowroot powder, flax meal and chia seeds. I suggest you do not use soy!

Egg Replacements in Recipes

1 large egg equals:

  • 1 Tbsp. ground flaxseeds mixed with 3 Tbsp. warm water. Let stand for 1 minute.
  • 1/4 cup applesauce
  • 1/2 medium banana, mashed
  • 3 1/2 Tbsp. gelatin blend (To Make Gelatin: Dissolve 2 tsp. gelatin in 1 cup of boiling water). Use 3 1/2 Tbsp. of this mixture for each egg the recipe calls for.
  • 1/4 cup yogurt (for muffins, eggs and bars)
  • 4 oz. baby food (pureed fruit or vegetable)
  • 1/3 cup canned pumpkin (for muffins, eggs and brownies)
  • 1 Tbsp. arrowroot powder mixed with 3 Tbsp. water
  • 1/4 cup chickpea flour mixed with 1/4 cup water or dairy-free milk
  • 1 Tbsp. white chia seeds mixed with 3 Tbsp. warm water. Mix and let stand for 10-15 minutes.

What do you use to replace eggs in your recipes?

It is essential to work with a nutritionist and an Integrative M.D. because I am sharing general information that is not intended to be medical advice. This information is only given for informational purposes.

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  1. Hi Aimee you look fantastic I know you said you eat dairy free but isn’t Ghee dairy from cows…….. I got confused thanks for all information very helpful

  2. Hello Amie, I have a question for you. Are eggs anti inflammatory or inflammatory? Because in the gut health guide you list eggs as the top 8 inflammatory foods. But in the anti inflammatory grocery guide, you list eggs ..under protein.

    1. Hi Breanna!
      It’s a tricky question. If you have Leaky Gut, eggs might be inflammatory for you. Organic eggs can be VERY healthy; I just started to be able to eat these last year. I couldn’t for 10 years. Can you eat them without getting symptoms? Conventional (non-organic) eggs are very inflammatory because they are full of growth hormones, antibiotics, etc. My best advice is to see what works for you. If you can tolerate organic eggs, go for it. For me, it took 10 years of healing my gut! Does that help? xox Big hugs.