10 Substitutions For

Baking Without Eggs

byDR. JOCKERS
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10 Substitutions For Baking Without Eggs
Eggs are one of the top 8 food allergens that contribute to more than 25% of the
population’s food allergy responses (4). For school-aged children, eggs are one of
the least tolerated foods and only second to milk as shown in a study of over 2,000
kids (6).

Having a food sensitivity is a serious health matter that must be addressed to

reduce your risk of developing chronic health issues and possibly disease.
Although you may not identify your consumption of eggs as a health trigger that
needs to be addressed, eggs are contained in many baked goods and may be
contributing to your health symptoms.  This article is designed to give you options
for baking without eggs.
Symptoms of Sensitivity to Eggs:
Some of the most common ways food sensitivities may manifest itself in health
reactions include: (3, 5)

 Sinus congestion
 Irritability
 Depression
 Hyperactive behavioral symptoms
 Fatigue
 Migraine
 Irritable bowel
  Arthritis
 Frequent pain from gallstones
 Systemic inflammation

When these reactions become chronic, further complications can develop such
as leaky gut syndrome, weakened immunity and an imbalance of gut microflora
can wreak havoc on all systems of the body from neighboring organs to the brain.

Although the link between egg consumption and gallstones is not fully understood,
doctors do believe that the cholesterol content of eggs may be too highly
concentrated and not easily dissolved by bile essentially resulting in the formation
of these crystalized structures known as gallstones (3).

If you or a child experiences these symptoms, it may be worth your health to

remove eggs from your diet. It is best to reintroduce the food every 6 months to
one year to detect for adverse reactions. Typically, children will age out of their
food allergy to eggs before puberty. (5)
10 Alternative to Baking Without Eggs
Fortunately, there is still hope for baking without eggs. Pastry Chef, Serafina
Magnessen, recommends that when egg substitutions are used in baking that it is
best to stick to recipes requiring 3 eggs or fewer for greatest success (2).

The following egg substitutions can be used in baking to serve the various
functions in a recipe achieved from eggs (1). Generally, eggs are added for
moisture, flavor, binding, leavening, or a combination of several of these functions.
You will have to decide what substitutions work best for your purpose, taste buds
and which ingredients are most appealing to the eye.  Finding one or two go to
substitutions will help you figure out how to bake without eggs.
1. Ground Flaxseed:
Flaxseeds can be fresh ground in a ratio of 1 tablespoon flaxseed to 3 tablespoons
water to replace every one whole egg. This mixture should be whipped together
well and allowed to rest and thicken. You will notice this mixture takes on the
consistency of an egg.

It is always best to use fresh ground flaxseeds on an as needed basis to maintain

the health benefits of their high fatty acids content. Store flaxseeds in the fridge or
freezer to extend its duration and prevent seeds from going rancid.

Flaxseed makes an excellent substitution for baking without eggs for recipes such
as quiche, cheesecake, cakes, muffins, and a quick bread. Be sure to use golden
flaxseed in order to avoid the brown coloration from darker flaxseeds in the
finished product.

2. Baking Soda and Vinegar:

The combination of baking soda and vinegar may be less popular than its other
egg substitution alternatives. For each egg replaced, combine 1 teaspoon baking
soda with 1 tablespoon coconut vinegar or apple cider vinegar. As always,
whenever consuming baking soda be sure to use an aluminum free product.

This method for egg substitution will make baked goods lighter and airy in
consistency. Combing baking soda and vinegar may be best suitable for foods like
angel food cake.

3. Chia Seeds:
Similar to flaxseeds, chia seeds can be used in the combination of 1 tablespoon
chia seeds whisked well with 2 tablespoons of water for the substitution of 1 egg.
Unlike flaxseeds, chia seeds do not have to be grounded for use.
4. Applesauce:
Not only used as an alternate for oil in recipes, applesauce is also commonly used
to avoid eggs in most baked goods. Generally, each egg being replaced can be
substituted for ¼ cup applesauce.

When baking with applesauce, remember to adjust other ingredients contributing to

the products sweetness. You may need to reduce the amount of sugar, honey,
syrups, stevia or other flavorings to account for the natural sugars in the apple. Be
sure to add applesauce only when flavor combinations are compatible in your
baked good.

5. Yogurt:
As is with applesauce, yogurt is another ingredient which can be added to reduce
the amount of oil required in a recipe. However, yogurt is also great for replacing
eggs in baking recipes. Simply replace 2 eggs with ¾ cup of yogurt. Of course you
will want to use organic grass-fed yogurt for optimal health benefits and may
decide to experiment with when to use plain, vanilla or other flavored yogurts.

6. Bananas:
Bananas are a great egg substitute when used for binding and adding moisture.
Bananas can also help you reduce the sugar content of your baked good without
sacrificing flavor. For every one egg replaced, simply puree ½ to 1 whole ripe
banana instead.

Different sources vary in their recommendations for baking without eggs using
bananas, so you will have to learn what works best for you and your baking needs.

7.  Sweet Potatoes:
If a binder is what your recipe requires and is also a savory baked good, try
replacing 2 tablespoons mashed sweet potato for every one egg called for. If an egg
like flavor is desired, try adding a hint of black salt to the recipe for this intended
flavoring effect.

8.  Tomato Paste:
Feeling adventurous? Tomato paste can replace every one egg using only 2
tablespoons of the paste. Tomato paste can make the perfect secret ingredient in
spiced cakes with carrots, raisins and nuts. Be sure to use organic tomato paste
found in glass containers to avoid BPA leakage.

9.  Almond Butter:
Baking without eggs in recipes for cakes and cookies is easy to do with almond
butter. Add 3 tablespoons of creamy almond butter into your recipe for every egg
substituted.

Almond butter can be used in place of eggs in recipes when its purpose is used for
holding the mixture together, or binding, and doesn’t require any rising such as
drop cookies.

10. Fruit Puree:

So long as your flavors combine well, adding ¼ cup fruit puree for every one egg
is a great option to add flavor and natural sugars into your dish for moisture. It is
generally recommended to cook fruits like pears and prunes down to limit water
concentration.

Sources for This Article Include