Oilseed puree, flax seeds: the best dietary alternatives to replace eggs

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05/02/2022
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In case of egg allergy or diets excluding protein of animal origin, there are alternatives. In organic stores or on vegan sites, there are powdered substitutes made of corn starch (the equivalent of cornstarch) and/or potato, sometimes lupine flour and texture agents. These are of two kinds: either carob or guar gum, or mono and di-glycerides of fatty acids. Derived from palm or sunflower oil, these are controversial because of their potential impact on the intestinal microbiota. To be avoided… Otherwise, there are natural substitutes.

Egg substitutes: protein-rich flours

Obtained by grinding chickpeas, lentils or lupine seeds, they are perfect in quiches, clafoutis, creams. Lupine flour also gives the same yellow color: ideal for cakes, brioches, chouquettes. In practice: 1 tbsp. tablespoon (20 g) replaces 1 egg, for the same protein intake. These flours contain a lot of fiber and sugars likely to be fermented in the intestine (troublesome in case of sensitive intestine). Non-vegans can use plain whole milk yogurt, the protein of which helps aerate the cakes: half to one yogurt versus an egg.

Allergy to eggs: purees of good fat oilseeds

Based on almonds, hazelnuts, pistachios or mixed sesame seeds, they are composed of 50% fats, which give fondant to cakes: pound cakes, brownies, cookies... They provide fibers and proteins, which have a texturizing effect, welcome to make a mayo. Unlike eggs, they do not contain cholesterol and their unsaturated fats help lower "bad" cholesterol (LDL). In practice: 1 tbsp. (20 g) replaces 1 egg. If you are on a diet, you can bet on silken tofu: 52 kcal per 100 g instead of 600 kcal for oilseeds. In practice: 50 g instead of an egg.

Oilseed puree, flax seeds: the best dietary alternatives to replace eggs

Diet without eggs: fruit or chia to replace them

Banana, apple and apricot provide pectin, with binding and satiating powers, and fibre. They can be substituted for eggs in pancake, waffle or cake batters. In practice: 1 banana or 100 g of unsweetened compote replaces 1 egg and 15 g of sugar. To limit your sugar intake (non-existent in eggs), for example for a blinis dough, you can use a very thick mashed carrot, zucchini or pumpkin, vegetables that are also a source of pectin. Moreover, according to Marion Kaplan, author of "My powerbiotic recipes" (Ed Guy Trédaniel.): "Rich in mucilage, chia seeds have an exceptional binding power. Just let them swell in a liquid to make a dessert without cooking, a coconut milk blancmange or an almond milk panna cotta. For cakes, you can also use ground flax seeds, excellent sources of omega 3 (1 heaped teaspoon = 100% recommended intake) and fiber which should not be abused in case of irritable bowel.In addition, a good source of minerals, chickpea juice (aquafaba) beaten until stiff can replace egg white in chocolate mousse, meringues or macaroons…"

Finally, agar agar is also an interesting substitute. Extracted from red algae, this mucilage forms a thick gel in the presence of liquid. Perfect for desserts or fruit mousses. It only provides 2 kcal per 1 g (1/2 level teaspoon), a dose sufficient to gel 25 cl of milk or mixed fruit.