• Home
  • Health & Wellness
  • Disclaimer
    • Terms of Use
    • Privacy Policy
    • DMCA Notice
  • Home
  • Health & Wellness
  • Disclaimer
    • Terms of Use
    • Privacy Policy
    • DMCA Notice
24/7 Health News
No Result
View All Result
Home Article

Egg shortage: a nutritionist on the best egg alternatives

November 30, 2022
in Article
Egg shortage: a nutritionist on the best egg alternatives
Anyone for scrambled tofu? 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.




Read more:
Eight cracking facts about eggs


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?

Table of Contents

  • Pureed fruit
  • Flaxseed and Chia seeds
  • Tofu
  • Aquafaba
  • Final tips

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.

Mashed bananas in a bowl.
Turn your old bananas into ‘eggs’.
Shutterstock

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.

Glass jar filled with pudding and topped with fruit.
Chia pudding: mix chia seeds with a milk of your choice and a little honey to create a healthy dessert.
Shutterstock

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

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.

Quiche on a chopping board
You can use tofu to make both quiches and cheesecakes.
Shutterstock

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

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.

Meringues and chickpeas.
Make meringue the vegan way.
Shutterstock

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

Hazel Flight does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.

ShareTweetSharePin
Next Post
Walking backwards has a surprising number of health benefits

Walking backwards has a surprising number of health benefits

Most Read

What causes stuttering? A speech pathology researcher explains the science and the misconceptions around this speech disorder

What causes stuttering? A speech pathology researcher explains the science and the misconceptions around this speech disorder

December 15, 2022
morning back pain

Morning Again Ache Trigger Is Not the Mattress

October 11, 2021

4 steps to building a healthier relationship with your phone

January 28, 2025

Why Circadian Rhythms Matter for Your Health

July 30, 2024
lower back pain relief exercises

5 decrease again ache aid workouts

October 11, 2021
Nasal vaccines promise to stop the COVID-19 virus before it gets to the lungs – an immunologist explains how they work

Nasal vaccines promise to stop the COVID-19 virus before it gets to the lungs – an immunologist explains how they work

December 14, 2022
bleeding in gum

When The Bleeding in gum Is Severe ?

October 11, 2021
Good Night Sleep

6 Causes of Good Evening Sleep

October 11, 2021
3 years after legalization, we have shockingly little information about how it changed cannabis use and health harms

3 years after legalization, we have shockingly little information about how it changed cannabis use and health harms

October 15, 2021
Kick up your heels – ballroom dancing offers benefits to the aging brain and could help stave off dementia

Kick up your heels – ballroom dancing offers benefits to the aging brain and could help stave off dementia

January 3, 2023
Biden is getting prostate cancer treatment, but that’s not the best choice for all men − a cancer researcher describes how she helped her father decide

Biden is getting prostate cancer treatment, but that’s not the best choice for all men − a cancer researcher describes how she helped her father decide

May 20, 2025
Ten small changes you can make today to prevent weight gain

Ten small changes you can make today to prevent weight gain

October 12, 2021

COVID vaccines: how one can pace up rollout in poorer international locations

October 5, 2021

Maximize Your Performance – Sync with Your Circadian Rhythms

August 9, 2024
Five ways to avoid pain and injury when starting a new exercise regime

Five ways to avoid pain and injury when starting a new exercise regime

December 30, 2022

This Simple Hygiene Habit Could Cut Your Risk of Stroke, New Research Reveals

February 1, 2025

Multiple sclerosis: the link with earlier infection just got stronger – new study

October 12, 2021
Support and collaboration with health-care providers can help people make health decisions

Support and collaboration with health-care providers can help people make health decisions

December 16, 2021
Greece to make COVID vaccines mandatory for over-60s, but do vaccine mandates work?

Greece to make COVID vaccines mandatory for over-60s, but do vaccine mandates work?

December 1, 2021
woman covered with white blanket

Exploring the Impact of Sleep Patterns on Mental Health

August 4, 2024
Nurses’ attitudes toward COVID-19 vaccination for their children are highly influenced by partisanship, a new study finds

Nurses’ attitudes toward COVID-19 vaccination for their children are highly influenced by partisanship, a new study finds

December 2, 2022
News of war can impact your mental health — here’s how to cope

Binge-eating disorder is more common than many realise, yet it’s rarely discussed – here’s what you need to know

December 2, 2022
FDA limits access to COVID-19 vaccine to older adults and other high-risk groups – a public health expert explains the new rules

FDA limits access to COVID-19 vaccine to older adults and other high-risk groups – a public health expert explains the new rules

May 21, 2025
As viral infections skyrocket, masks are still a tried-and-true way to help keep yourself and others safe

As viral infections skyrocket, masks are still a tried-and-true way to help keep yourself and others safe

December 14, 2022
GPs don’t give useful weight-loss advice – new study

GPs don’t give useful weight-loss advice – new study

December 16, 2022
Four ways to avoid gaining weight over the festive period – but also why you shouldn’t fret about it too much

Four ways to avoid gaining weight over the festive period – but also why you shouldn’t fret about it too much

December 22, 2022
Nutrition advice is rife with misinformation − a medical education specialist explains how to tell valid health information from pseudoscience

Nutrition advice is rife with misinformation − a medical education specialist explains how to tell valid health information from pseudoscience

January 28, 2025
How hot is too hot for the human body? Our lab found heat + humidity gets dangerous faster than many people realize

How hot is too hot for the human body? Our lab found heat + humidity gets dangerous faster than many people realize

July 6, 2022
How regulatory agencies, not the courts, are imposing COVID-19 vaccine mandates

How regulatory agencies, not the courts, are imposing COVID-19 vaccine mandates

October 24, 2021
The promise of repairing bones and tendons with human-made materials

The promise of repairing bones and tendons with human-made materials

January 4, 2022
  • Home
  • Health & Wellness
  • Disclaimer

© 2020 DAILY HEALTH NEWS

  • Home
  • Health & Wellness
  • Disclaimer
    • Terms of Use
    • Privacy Policy
    • DMCA Notice

© 2020 DAILY HEALTH NEWS