Egg Shortage?: The Best Egg Alternatives

 egg substitutes 11 30 You can use tofu to make both quiches and cheesecakes. Shutterstock

Eggs are currently in short supply, with shops and supermarkets limiting their sales. The main cause of this shortage has been blamed on the avian (bird) flu which has risen to a record number of cases. However, egg producers are also reporting that the egg shortage is due to the unprecedented level of inflation and spiralling costs driven by global events.

Those following a vegan lifestyle and people who follow some religions, such as Hinduism and Jainism do not eat eggs as they are not viewed as strictly vegetarian. So there are already plenty of egg alternatives out there.

When it comes to egg replacements, there does need to be some consideration as to whether the substitute has the same moisture, protein and fats as an egg. It also needs to be able to support the other ingredients without overpowering them to maintain the taste. So what are the options?

Pureed fruit

As eggs are key in providing structure, leavening, richness, colour and flavour to baked products they are central to most recipes. But pureed fruits can be particularly good substitutes in baking cakes, muffins, brownies and quick breads.

Fruits such as unsweetened apple sauce, banana, pumpkin and avocado are the most popular examples. Though some care needs to be taken if using bananas as they can have a distinct flavour within cooking. Fruits are an excellent source of essential vitamins and minerals as well as being high in fibre. They also include a wide range of antioxidants which can lower your odds of some diseases.

Flaxseed and Chia seeds

Flaxseed and Chia seeds are highly nutritious egg alternatives – high in omega-3 fatty acids, fibre and other unique plant compounds, including high levels of antioxidants.

Flaxseed comes from the flowering flax plant, which originates from Egypt. Similarly, Chia seeds are the edible seeds of a flowering plant from the mint family. The plant originates from Central and South America. As an ingredient, the seeds are very versatile because they can absorb liquid and form a gel-like substance – making them a perfect egg replacement.

The seeds of both can either be ground at home or bought as a ready-made seed meal. When mixed with water, the paste can then be used for making pancakes, waffles, muffins, breads and cookies. These seeds may have a slightly nutty flavour when used in recipes.


Tofu is an ideal egg substitute as it’s an excellent source of protein, vitamins and minerals including calcium, iron, manganese, zinc, selenium, phosphorous and B vitamins which can protect against illnesses such as heart disease, diabetes and some cancers. It also promotes brain and bone health.

 Get The Latest By Email

Weekly Magazine Daily Inspiration

Silken tofu is a relatively flavourless food with a high-water content leading to a softer consistency in baking. While scrambled tofu is an excellent substitute for those who want to still feel they are eating eggs on their own.


Aquafaba is the liquid left over from cooked chickpeas and is an ideal substitute for binding. It can also be whipped into stiff peaks and used to make meringues, macaroons, waffles and mayonnaise.

Although you would only use the liquid for the egg substitute do not throw the chickpeas away as these are a rich source of protein, vitamins, minerals and fibre.

Final tips

You could also try vinegar and baking soda, when mixed together they create a chemical reaction producing carbon dioxide and water. This added instead of an egg can work especially well in baked goods that are meant to be light and airy such as cakes and quick breads.

Both yoghurt and buttermilk are also good substitutes for eggs, but again use plain versions to avoid flavouring your cooking. These work well in muffins and cakes. You could also use chickpea flour and water to create pancakes, quiches and in baking.

As Christmas is fast approaching and festive baking needs to be completed an alternative to those all-important eggs needs to be considered. So don’t despair if you can’t get your hands on any as there are plenty of options. But you may want to experiment first with the various substitutes to find what works best with your recipes.The Conversation

About The Author

Hazel Flight, Programme Lead Nutrition and Health, Edge Hill University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Recommended Books:

The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind -- by Peter Wayne.

The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind -- by Peter Wayne.Cutting-edge research from Harvard Medical School supports the long-standing claims that Tai Chi has a beneficial impact on the health of the heart, bones, nerves and muscles, immune system, and the mind. Dr. Peter M. Wayne, a longtime Tai Chi teacher and a researcher at Harvard Medical School, developed and tested protocols similar to the simplified program he includes in this book, which is suited to people of all ages, and can be done in just a few minutes a day.

Click here for more info and/or to order this book on Amazon.

Browsing Nature's Aisles: A Year of Foraging for Wild Food in the Suburbs
by Wendy and Eric Brown.

Browsing Nature's Aisles: A Year of Foraging for Wild Food in the Suburbs by Wendy and Eric Brown.As part of their commitment to self-reliance and resiliency, Wendy and Eric Brown decided to spend a year incorporating wild foods as a regular part of their diet. With information on collecting, preparing, and preserving easily identifiable wild edibles found in most suburban landscapes, this unique and inspiring guide is a must-read for anyone who wants to enhance their family's food security by availing themselves of the cornucopia on their doorstep.

Click here for more info and/or to order this book on Amazon.

Food Inc.: A Participant Guide: How Industrial Food is Making Us Sicker, Fatter, and Poorer-And What You Can Do About It -- edited by Karl Weber.

Food Inc.: A Participant Guide: How Industrial Food is Making Us Sicker, Fatter, and Poorer-And What You Can Do About ItWhere has my food come from, and who has processed it? What are the giant agribusinesses and what stake do they have in maintaining the status quo of food production and consumption? How can I feed my family healthy foods affordably? Expanding on the film’s themes, the book Food, Inc. will answer those questions through a series of challenging essays by leading experts and thinkers. This book will encourage those inspired by the film to learn more about the issues, and act to change the world.

Click here for more info and/or to order this book on Amazon.

You May Also Like

follow InnerSelf on

facebook icontwitter iconyoutube iconinstagram iconpintrest iconrss icon

 Get The Latest By Email

Weekly Magazine Daily Inspiration




screenshot of a My Space page
What Happens to Our Data When We No Longer Use a Social Media Network or Publishing Platform?
by Katie Mackinnon
The internet plays a central role in our lives. I — and many others my age — grew up alongside the…
a person wearing a surgical mask working at a computer
Coronaphobia: A New Epidemic of Isolation
by Barry Vissell
Coronaphobia is a real word. Researchers coined this term in December 2020. It's the fear of Covid…
an older man speaking with a young adult over a cup of tea
Storytelling Allows Elders to Transfer Values and Meaning to Younger Generations
by Mary Ann McColl
Repeated storytelling is a key method for elders to communicate what they believe to be important…
a person metaphorically hitting themselves over the head
Placebos Reduce Feelings of Guilt – Even When People Know They’re Taking One
by Jeremy Howick
Guilt is a double-edged sword. It can be a reminder to improve and a motivation to apologise. It…
a young man taking an antidepressant pill
Emotional ‘Blunting’ and Antidepressants – What Is Happening?
by Barbara Jacquelyn Sahakian et al
We know that depressed patients commonly report “emotional blunting” after longer use of…
effects of el nino 1 28
4 Consequences of El Niño Returning in 2023
by Paloma Trascasa-Castro
Every two to seven years, the equatorial Pacific Ocean gets up to 3°C warmer (what we know as an El…
clay figurines sitting at a table eating food made of clay
Everybody Eats Earth in Some Way or Another
by Ran Knishinsky
There are many reasons why so many people of different ages, cultures, and races eat clay. Do these…
how beavers improve ecosystems 1 28
How Beavers and Oysters Are Helping Restore Ecosystems
by Daniel Merino and Nehal El-Hadi
Whether you are looking at tropical forests in Brazil, grasslands in California or coral reefs in…

New Attitudes - New Possibilities | | | InnerSelf Market
Copyright ©1985 - 2021 InnerSelf Publications. All Rights Reserved.