Kitchen Wisdom: How to substitute eggs in a vegan diet

 Aquafaba is the liquid in which chickpeas or white beans have been cooked, its emulsifying and foaming properties make it a great substitute for egg whites. Picture: Shutterstock
Aquafaba is the liquid in which chickpeas or white beans have been cooked, its emulsifying and foaming properties make it a great substitute for egg whites. Picture: Shutterstock

When first choosing a plant-based diet how best to swap out eggs can present one of the biggest challenges.

Substitutions can depend on the purpose the eggs are serving in the particular recipe. Are you using them to bind, to provide moisture, to whip, or to add protein and a scrambled egg-like consistency?

In Kindness Community Vegan Cookbook (by Edgar's Mission, Affirm Press, $35) contributor Lancey Morris, you can find her great Instagram page @sweetlancey, has a great summary.

These substitutions are equivalent to 1 egg, followed by purpose, and when to use it.

1 tablespoon chia seeds + 3 tablespoons water; to bind; in muffins, brownies, wholemeal and healthy baking.

1 tablespoon flaxseed meal + 3 tablespoons water; to bind; in muffins, brownies, wholemeal and healthy baking.

1/2 banana, mashed; to provide moisture and sweetness; muffins, soft cookies, brownies and cakes.

1/4 cup fruit puree (for example, apple, pear, pumpkin); to provide moisture and sweetness; muffins, soft cookies, brownies and cakes.

3 tablespoons peanut butter; to provide creaminess and sweetness; muffins, soft cookies, brownies and cakes.

3 tablespoons aquafaba; to bind and for whipping; meringues, friands, lighter cakes.

1/4 cup soft tofu; to add creaminess; tarts and custards.

1/4 cup hard tofu; to add protein and scrambled egg-like consistency; tofu scrambles, stir fries

1/4 cup soy or coconut yogurt; to provide moisture, creaminess and sweetness; muffins, cupcakes and cakes.

1/4 cup vegetable oil; to provide moisture; muffins, cupcakes and cakes.

1 teaspoon egg replacement powder + 1/4 cup water (or follow packet instructions); to bind and provide egg-like consistency; cookies, cakes and quiches.

Note:Aquafaba is the liquid in which chickpeas or white beans have been cooked, its emulsifying and foaming properties make it a great substitute for egg whites.

Vegan tips: Check out the app Fussy Vegan which is a barcode scanner to use on products to see whether they are vegan or not. There's an extensive database of groceries, beer, wine, spirits, stationery and other products such as beauty products and clothing.

This story Kitchen Wisdom: How to substitute eggs in a vegan diet first appeared on The Canberra Times.

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