Guide to Egg Substitutes

Guide to Egg Substitutes

There are many products on the market today which market themselves as egg substitutes but are they actually egg substitutes? Surprisingly, not all egg substitutes actually are, as many contain eggs! If you are allergic, or if you are preparing food for a person allergic to eggs you must be informed. If you are looking to improve your health by avoiding eggs, there is more leeway in your choice of substitutes.

First there is a product called Ener-G egg replacer. You can visit them on the web at: to see their products and recipes. This product is actually 100% free of any egg or egg whites. This is an excellent product for those with an allergy. But you cannot serve up a plate of Ener-G egg replacer. Its sole purpose is to replace eggs in baking. It works well in cookies, cakes, pancakes, that sort of thing. Cakes may turn out a bit crumbly, but we’ve had great success with it at our house.

Instead of buying a pre-packaged egg replacer, you can also make your own. There are many suggestions on vegan web sites, such as They recommend instead of 1 egg, you can use…
1 tbsp gram (chick pea) or soya flour and 1 tbsp water
1 tbsp arrowroot, 1 tbsp soya flour and 2 tbsp water
2 tbsp flour, tbsp shortening, tsp baking powder and 2 tsp water
50g tofu blended with the liquid portion of the recipe
large banana, mashed

The first two suggestions are for those who could face a danger if exposed to eggs. For those who are looking to improve their health, perhaps by a reduction of cholesterol, there are egg substitutes which include some amount of egg. These egg substitutes provide a healthful alternative to a whole egg because they eliminate egg yolks. The egg yolk, although being very nutritious, isn’t the best choice for everyone. You can make your own egg substitute, and you can serve up a plate of this, with toast. It is more economical and it is just as good as the commercial products on the market. Here is a recipe from This recipe does contain egg whites.

1 tablespoon of nonfat dry milk powder
2 egg whites from large eggs
4 drops of yellow food color

Sprinkle powdered milk over egg whites, then beat them with fork until smooth. Add food color, and beat until blended. This makes 1/4 cup, which is equal to 1 large egg. If you use this homemade substitute for scrambled eggs, cook it in vegetable oil or margarine so the eggs won’t be too dry. NOTE: This website suggests the use of margarine, I would always recommend the natural butter over a chemical margarine. You can use oil, and add a bit of butter for taste, or just reduce the amount of butter used overall. Chemicals are never the best choice.

If you aren’t inclined to make your own, you can purchase egg replacements in the grocery store. They are generally in the egg section, in a little milk style carton. Egg Beaters is the product name of one of the most popular of these substitutes. You can see their products at their web site From that website we learn:

“While the traditional whole egg delivers a variety of important nutrients, it also contains 5 grams of fat, 75 calories and a hefty dose of cholesterol – about 210 milligrams per large egg – all of which is found in the egg yolk. In contrast, Egg Beaters is actually more nutritious than traditional whole eggs. By eliminating the yolk, all of the fat and cholesterol(except with the Cheese & Chive variety) and more than half of the calories are cut out. In addition, the product contains greater amounts of important vitamins like A, B-12, D and E, as well as other essential nutrients such as folic acid and riboflavin.”

This information is important to note. To find the nutritional value of an egg, which you can find on we see:

“The egg is not a complete food as it lacks sugars and vitamin C, but it is rich in other valuable nutrients 100g of whole egg (2 eggs weighing 50g net each) contains 12.4% proteins 8.7% fats, a good amount of vitamin B1,B2,PP, A and D, and a good quantity of iron phosphorous, sulphur and potassium up an energy value of 128kcal (food composition tables National Institute ed 1997).”

As with every aspect of nutrition, preparing your own products at home gives you full control of what you consume. The whole natural foods are always the best if you can tolerate them. Eggs are only one part of a balanced diet. Be sure to explore all of your options to know what is best for you and your health. For those who must avoid eggs as they are in nature, it is good to know there are many options available to you.