8 Egg Substitutes and their unique health benefits

Eggs are the “glue” of many recipes. If eggs are not readily available, alternative ingredients can provide similar textures, moisture and health benefits when baking or cooking.

Mashed Bananas

Contain calcium and magnesium, which contribute to strong bones.
1 Egg = 4 tbsp.

Greek Yogurt

High protein content and satiating effects can help regulate appetite and promote weight loss.
1 Egg = 4 tbsp.

Ground Flaxseed

Fiber and omega-3 fatty acids may help regulate blood sugar levels, making them beneficial for those with diabetes.
1 Egg = 2 tbsp. flaxseed + 3 tbsp. water

Chia Seeds

Rich in antioxidants, which can reduce inflammation.
1 Egg = 1 tbsp. seeds + 3 tbsp. water

Oats

Can help digestive health by relieving constipation and reducing bloating.
1 Egg = 2 tbsp. oats + 3 tbsp. boiling water

Chickpea Flour

Contains potassium, which helps regulate blood sugar.
1Egg = 1tbsp. flour + 3 tbsp. water

Aquafaba

Made from the leftover liquid of cooked beans, it’s low in calories and fat, making it a filling and nutritious substitute for eggs.
1 Egg =. 4 tbsp.

Blended Silken Tofu

High calcium supports strong bones and prevents osteoporosis.
1 Egg = 4 tbsp.