Experts estimate that as much as two percent of children have an egg allergy. This is why when baking for a large group, it might be best to use substitutes for safety!
Today, we’ll talk about those options and exactly how to make the substitution so it doesn’t change the resulting product completely! Here are the top ten favorite substitutes for egg white in the market today:
- Applesauce
- Chia Seeds
- Aquafaba
- Mashed Banana
- Yogurt
- Vegetable Oil
- Mashed Avocado
- Sweetened Condensed Milk
- Commercial Egg Replacement
- Xanthan Gum
10 Best Substitute For Egg White
Applesauce
Sweetened applesauce has a fairly low calorie content – containing just 68 calories per 100 grams. Note though that if you want to use it as an egg white substitute, it’s best to purchase the unsweetened kind. If you bought the sweetened kind, you need to reduce the sugar content in the recipe to maintain the intended flavor.
Applesauce is more than just a low-calorie substitute for baking. The ingredient itself is good for digestion and is a rich source of antioxidants.
Products that include the skin of the apple is actually better as it improves the amount of antioxidants in the puree. If you can make your own apple sauce, this will give you better control over your nutrient sources.
You can also buy them from the shelf, making sure you compare the nutritional information among labels. For substitution, ¼ cup of applesauce is equal to 2 egg whites.
Chia Seeds
Chia seeds became really popular as a type of superfood. It’s used in many recipes and functions much like flaxseed. Once combined with water, chia seeds form a very sticky substance that works much like egg whites in thickening the batter.
In the past years, they’ve been a favorite addition in many recipes because of their health benefits. They don’t just contain high amounts of protein, but also lots of calcium, omega acids, manganese, phosphorus, and magnesium.
Quick Note
In order to get the same egg white consistency, the chia seeds should be grounded first. You can also buy them in powder form.
Chia seeds have 486 calories per 100 grams, but don’t let this discourage you. Most baking recipes require just a small amount of chia seeds so it shouldn’t make a huge impact in terms of overall calorie content of the baked products.
For swapping purposes, 1 teaspoon of chia seeds is equal to 1 egg white. However, the chia seeds must first be combined with water before being added to the mix.
For this, you have to mix 1 teaspoon of chia seeds with 2 tablespoons of water. Mix well and leave it for around 3 minutes to get the sticky liquid. Whisk it afterwards to get the egg white consistency. If you’re using flaxseed, follow the same instructions and ratio for replacement.
Aquafaba
Aquafaba is considered to be the best egg white substitute today. It has a neutral taste and forms a stiff peak when whipped – just like egg white.
This makes it a good equivalent ingredient for meringues or other baked goods. Even better, aquafaba is a vegan substitute with just 5 calories per tablespoon.
The substitution ratio is 1 egg white for 2 tablespoons of aquafaba. If you’re substituting for a whole egg, use 3 tablespoons of aquafaba.
The downside of this egg white substitute is that you can’t just buy it off the shelf. Aquafaba has to be made because it comes off cooked chickpeas.
Grab a can of chickpeas and cook it in water. The viscous liquid you get after the cooking process is the aquafaba as the protein, fiber, and sugar of the legume seeps into the water.
Mashed Banana
A well-mashed banana can provide the same creamy thickness provided by blended egg whites. This makes it a perfect substitute for baking.
If you’ve run out of eggs or just want to make sure that your banana fruit doesn’t go to waste – make sure to try this ingredient swap.
The only downside of using mashed banana is the added taste. It can be problematic if banana doesn’t complement the overall flavor of your baked goods.
However, if you love banana and think that it can improve the taste of bread and muffins, feel free to make the swap! Mashed banana is also a good alternative if you’re baking something that already has a strong flavor. This should easily mask the taste of the banana.
Each 100 grams of banana contains around 89 calories, which makes this a good low-calorie source. Bananas also have a natural sweetness to them that can come through in your baked goods.
To make the swap, you can replace two egg whites with ¼ cup of banana puree. Some people like to use mashed pumpkin in place of mashed banana. The ratio is similar in either case.
Yogurt
Yogurt is always a great replacement for baking recipes because it has such a neutral taste. Specifically, we’re talking about plain Greek yogurt that lets you have full control on the flavor of your cake and pastries.
It adds just a little bit of tang into the recipe, but for the most part, the intended taste of your baked goods will remain solid.
For substitution, a ¼ cup of yogurt will give you 2 egg whites. They’re best used for cakes or muffins where you want light and airy bread.
Even better, plain yogurt is a low-calorie option at just 59 calories per 100 grams. If you keep a container in the fridge, you’ll find that any extra yogurt is also a healthy snack when combined with fresh fruits.
By itself, yogurt is known for its good gut bacteria, which can help with digestion. It’s also packed with calcium, protein, and other minerals that’s good for your health. If you want to make things more interesting, you can use flavored yogurt.
Vegetable Oil
Vegetable oil is a good option if you’re trying to make vegan baked goods. Depending on the vegetable source, vegetable oil can be rich in minerals, which helps with the overall nutrition value of the product.
Quick Note
Vegetable oil is best used in recipes where you don’t have to whip the egg white into stiff peaks. Just add it to the batter before thoroughly combining the dough.
Each 100 grams of vegetable oil contains around 884 calories. Don’t worry though – most recipes only call for less than a full cup of the oil, so the calorie content should be very small. For swapping purposes, you can use ¼ cup of vegetable oil for 1 egg.
Mashed Avocado
Thanks to the popularity of avocado toast, most homes today have avocado in their pantry instead of banana. If you ever find yourself needing an egg substitute – you’ll find that mashed avocado will do just fine. Note that just like banana – avocado adds a certain aftertaste to your baked goods.
If you happen to like the taste of avocado, then making the swap shouldn’t be a problem for you!
Avocado in itself is already a healthy fruit. It’s a rich source of “good fat†and is packed with vitamins, C, E, K, riboflavin, magnesium, B6, potassium, and more.
A downside is the amount of calories contained in avocado. For every 100 grams of the fruit, you’ll be eating around 160 calories so use this only if you need small amounts in your recipe.
For substitution, one egg is equivalent to a ¼ cup of mashed avocado.
Sweetened Condensed Milk
A really easy substitute would be the incorporation of sweetened condensed milk. Fortunately, most homes have this in their pantry and they help add some sweetness to anything you’re making.
Remember though that since they’re naturally sweet, it’s best to reduce the amount of sugar in your recipe.
You can whisk the condensed milk if you’re using it for the texture. The downside is that sweetened condensed milk is pretty high when it comes to calories.
Just 100 grams of it is worth 321 calories, so only use it if you’re adding in a very small amount of eggs.
For reference, ¼ cup of condensed milk is equal to 2 egg whites. One cup usually has 982 calories, which means that ¼ cup will give you around 246 calories.
Of course, this depends primarily on the brand you’re using, so make sure to check the nutritional information on the packet. Typically, sweetened condensed milk is best used for cakes and fillings.
Egg Replacer
The market is also packed with commercial egg replacers that you can use for baking. You can buy them directly from the shelf and the nutritional value of these replacements are clearly seen through their packaging. Typically, these egg replacers are a combination of leavening agents, potato starch, and tapioca starch.
Since each brand is different, you need to follow their instructions on how to make the swap. Typically, 1.5 teaspoons of the powder is equivalent to two egg whites.
Make sure to mix the egg replacement powder with 3 tablespoons of water first before adding it to your batter. For every 100 grams of egg replacement, you get 444 calories.
Don’t worry though – if you’re making a small batch of baked goods, then the calorie content should be minimal.
Xanthan Gum
Xantham gum is a staple in keto and works primarily as a thickening agent. It’s sold as a powder and turns into a sticky liquid when combined with water.
As a substitute for egg whites, ¼ teaspoon of xantham gum is equal to 1 egg white. Note however that xantham gum should first be combined with water before added to the batter. The water to xantham gum ratio should be 1 is to 1.
Xantham gum contains around 10 calories per 1 teaspoon. It doesn’t contain anything in terms of minerals or vitamins so it’s a very neutral addition to any recipe.
Unlike egg whites however, xantham gum has no distinctive taste. Studies show that when consumed in large quantities, it can help lower blood sugar, aid with weight loss, and even help with cholesterol.
