Eggs may be a staple in our diet, but they come with many health risks due to their high cholesterol, hormones and saturated fat levels, which increases risk of heart disease, diabetes, cancer and autoimmune disease. Just 100 calories worth of eggs has 272 mg of cholesterol! You would have to eat 30 strips of bacon to equal this much cholesterol.
Dietary cholesterol—and eggs specifically—raise the risk for heart disease and death, according to a new study published in JAMA. Researchers from Northwestern University analyzed data from almost 30,000 participants with an average follow-up time of 17.5 years. They found that each 300 mg dose of dietary cholesterol was associated with an increased risk for cardiovascular disease and mortality by 17 and 18 percent, respectively. When it came to eggs, each half egg caused a 6 and 8 percent increased risk, respectively.
With raised awareness of the environmental, ethical, and health implications of egg production and consumption, it is in our best interest to find other options. These plant-based alternatives allow us to still enjoy the egg experience without any of the health risks. You can continue to bake cookies, muffins, cakes, quiches, and of course cook up fluffy scrambled eggs and omelets! Plant-based egg substitutes provide vitamins, minerals, fiber and protein without the cholesterol and saturated fat of conventional eggs.
Follow Your Heart VeganEgg – Made from soy, the product is gluten-free and offers 3 grams of protein. VeganEgg can be used in cooking – like for baked goods – and also to make egg dishes like omelettes, quiches, and French toast. Follow Your Heart also makes egg-free mayonnaise.
JUST Egg – (pictured) Made with protein-packed mung beans and turmeric, the product scrambles and tastes just like conventional eggs. The company says it is ideal for French toast and can also be used in fried rice and breakfast burritos. JUST also produces other egg-free items, such as vegan ranch dressing.
Scramblit – made by Spero Foods, is a vegan superfood egg mix that can be used to make quiches, omelettes, and like its name suggests, scrambled eggs. Scramblit is made with pepita, the edible seeds from squash or pumpkin, which, on a per gram basis, have 400 times more fiber, 20 times more antioxidants, and twice as many omega-3s than eggs. It also boasts three times more protein.
The Vegg – offers multiple types of vegan egg substitutes. The Uncaged Baking Mix can replace eggs in all baked goods. Their Power Scramble, made from soy protein isolate and algae protein, can be made into fluffy scrambled eggs, and the Vegan Egg Yolk can replace egg yolks to make vegan hollandaise sauce or French toast.
Alternatives to Eggs When Baking
Here are many plant-based egg alternatives when making muffins, pancakes, waffles, breads, cakes, brownies, cookies, etc.
Applesauce – A 1/4 cup = one egg.
Aquafaba – Three tablespoons of aquafaba (the liquid in a can of chickpeas) is equivalent to about one whole egg in baking.
Avocado – Half a ripe avocado, mashed up, is equivalent to one egg. This is a great choice for fudgy desserts.
Bob’s Red Mill Egg Replacer – Made from potato starch, tapioca flour, baking soda, and psyllium husk fiber, use to replace eggs in baking.
Chia Seeds – Take one tablespoon of chia seeds and place them in a small bowl or cup. Add 3 tablespoons of water, and wait for about 5 minutes until it becomes a gel. Then go ahead and use it in your recipe, just as you would a regular egg.
Chickpea Flour – To substitute, mix 3 tablespoons of chickpea flour with 3 tablespoons of water for each egg, until thick and creamy.
Dairy-Free Yogurt – 1/4 cup of plain soy or coconut yogurt = one egg.
Ener-G – Made from potato starch and tapioca starch flour, it mimics what eggs do in recipes to bind baked food together. It can be used to replace both egg whites and egg yolks. One 16 oz package equals approximately 100 eggs.
Ground Flaxseed – Use 2-1/2 teaspoons with 3 tablespoons of water to replace one egg.
Mashed Banana – A 1/4 cup = one egg.
Pumpkin Puree – A 1/4 cup = one egg.
Silken Tofu – 1/4 cup = one egg. Blend it until completely smooth. It can also be used as scrambled eggs – scramble in a frying pan and add your desired spices and veggies.
Sweet potato puree – A 1/4 cup = one egg.