Egg allergies or intolerances are becoming increasingly more common these days. If you need to do some baking without eggs, here are three great egg substitute recipes that are easy to make and well tolerated.
If you’re looking for more food sub ideas to replace out eggs in your baking, check this resource out.
Chia Eggs or Flax Eggs: Which is Better?
Both flaxseeds and chia seeds can be used to make an egg replacement when the job of the egg in your recipe is to bind the other ingredients together. Obviously these will not replace eggs in dishes like quiche or omelet.
Of the two, chia seeds are my first choice to make an egg substitute because, unlike flaxseed, chia seeds don’t have to be ground and they don’t go rancid the way flax does. Plus chia seed is higher in Omega-3s than flaxseed.
Chia seed is also higher in fiber than flaxseed. Three tablespoons of chia seeds contain 15g of fiber while three tablespoons of flaxseeds contain 9g of fiber. However due to their high fiber content, chia seeds can cause bloating and stomach issues for sensitive tummies.
Chia seeds are often recommended for diabetics because the balance of soluble and insoluble fiber slows the absorption of glucose.
Chia seed is easily digested and does not need to be ground. But some people do have allergic reactions to chia. Those who are allergic to sesame or mustard seeds are more likely to have an allergic reaction to chia.
Also be aware that the high content of omega-3s can thin blood and lower blood pressure. So if you’re on blood pressure medication or blood thinners, you may want to limit or avoid chia. Flaxseed may be a better choice.
Flaxseeds are high in fiber, manganese, magnesium, folate and antioxidants. But flaxseeds are high in phytic acid and also contain phytoestrogens. Flaxseed needs to be freshly ground in order to absorb it’s nutrients and to make flax eggs.
Remember that neither chia eggs, nor flax eggs, will make your baked goods rise, but they will keep them from crumbling.
1. chia eggs
Chia is high in fiber, protein, healthy omega 3 fats and antioxidants. Chia absorbs more than nine times its weight in water and turns into a gel, making it a great egg substitute. Store your chia seeds in your fridge after purchase.
To replace 1 egg use 3 Tbsp Water + 1 Tbsp Chia Seed
To replace 4 eggs use 3/4 Cup Water + 1/4 Cup Chia Seed
To replace 8 eggs use 1 1/2 Cup Water + 1/2 Cup Chia Seed
Just combine the water with the chia seeds in a bowl, and let everything sit for 10-15 minutes or until it gels. Use 4 Tablespoons to replace 1 whole egg in your recipe. You can store the chia gel in the refrigerator for up to two weeks.
If you’re looking for chia seeds, you can compare them on Amazon here.
2. flax eggs
If you don’t have chia seeds, you can try this flaxseed egg substitute instead. Because ground flaxseed oxidizes very quickly, it is better to purchase whole flaxseeds and grind them yourself. You can use an old coffee grinder to grind them as needed. If you grind extra, store in the freezer.
To replace 1 Egg use 1 Tbsp ground flax seeds + 2-3 Tbsp water
To replace 4 Eggs use 1/4 cup ground flax seeds + 3/4 cup water
To replace 8 Eggs use 1/2 cup ground flax seeds + 1 1/2 cup water
Simmer the freshly ground flax seeds in water in a saucepan on the stove until it starts to gel. The last time I made flax eggs it took approx 5 minutes for the 4 egg version. Once gelled, remove from heat and let cool. You can store your flax eggs in an air tight container in the refrigerator for up to 2 weeks.
My favorite flaxseed is Bob’s Red Mill Golden Flaxseed.
3. gelatin eggs (AIP friendly)
If you do not tolerate chia or flaxseeds, you can make a good egg substitute with gelatin.
To replace each egg: Dissolve 1 tablespoon unflavored gelatin in 1 tablespoon cold water, then add 2 tablespoons boiling water. Beat vigorously until frothy.
To make gelatin eggs, I use Great Lakes Gelatin in the RED CANISTER because it is derived pasture-raised grass-fed cows. This gelatin only dissolves in hot water, and it “sets” firmly for dishes like homemade gummies or Jell-O.
The green canister of Great Lakes Gelatin is Collagen Hydrolysate. It dissolves in cold water, and it does not “set” the way regular gelatin does. You cannnot use this gelatin to make an egg replacement.
When you use gelatin eggs, you will need to make it immediately before you are ready to incorporate it into your recipe. Also it is important to be aware that the baked goods you’ve made with gelatin will not rise the same way that baked goods made with eggs do. The taste will still be excellent though!