Eggs have been a staple in our diet since our ancient ancestors first became aware of what to hunt for and what to eat. Over thousands of years, they’ve become more and more popular as our understanding of nutrition and diet. Eggs are a nutrient-rich food that supply a valuable balance of protein, vitamins, minerals, and essential fatty acids.
Whether you’re new to Keto or have been doing it for a while, eggs can be tricky to find replacements for. Thankfully, there are plenty of great options for you to use when you’re making Keto-friendly recipes. Many of these egg substitutes are incredibly simple to substitute with, so you can pull them out of your recipe box and use them whenever you need to.
Trying to find the best egg substitute?
Eggs are used in lots of recipes as a binding or leavening agent when cooking and baking. They play a role in the overall texture and taste of what we cook and bake. But what happens if you have an egg allergy or eat vegan? Well, the good news is that eggs are often fine to omit or easy to substitute in case you and your family are looking to avoid them.
What can I substitute for the egg in a recipe?
This is a question we get asked a lot at when sharing keto recipes that contain eggs. And guess what?! There are quite a few ways to substitute eggs.
I’m sharing the BEST keto-friendly egg substitutes! Even better, you may already have these ingredients in your pantry.
Note: These methods are best used for recipes that call for 3 or fewer eggs.
For each egg needed, simply substitute with 1 tablespoon flax seed meal + 3 tablespoons water. Allow the mixture to thicken for a few minutes and then add to your dishes.
Hip Tip: This is a very common method for baking and cooking because the texture really does mimic an egg! Also, this works great as a binder for making keto meatballs.
Using the same method with chia seeds also works! Simply mix 1 tablespoon chia seeds + 3 tablespoons water to substitute 1 egg. Let the mixture thicken for a few minutes before adding to your recipe.
Hip Tip: The texture gets nice and gooey using chia seeds making it great for baking, such as in keto cookies, waffles, and bread.
Mixing 1 teaspoon of baking soda with 1 tablespoon of vinegar can replace one egg in some recipes. These two ingredients produce a reaction that makes carbon dioxide and water, which can make baked goods light and airy.
Hip Tip: I’ve used this method when baking cakes and pancakes instead of eggs—it works great!
You can use 1/4 cup of unsweetened greek yogurt for each egg that needs to be replaced.
To replace one egg, use 3 tablespoons of your favorite keto nut butter such as low sugar creamy almond butter or peanut butter.
A 1/4 cup carbonated water can be used instead of 1 egg for leavening as it adds moisture and air from the bubbles.
You may need to do a bit more experimenting when using egg substitutes, but it definitely can be done. Don’t let an egg allergy discourage baking and cooking keto recipes!
Let us know in the comments what egg substitutes your family loves.
Print our FREE keto sugar substitute conversion chart for recipes!
Frequently Asked Questions
What can I use instead of eggs in keto baking?
There are a few options for replacing eggs in keto baking. You can use flaxseed meal, chia seeds, or ground almonds.
What can replace eggs in baking?
Some alternatives to eggs in baking are applesauce, mashed bananas, mashed potatoes, or pureed pumpkin.
How many eggs are in a cup of egg substitute?
There are about 2.5 eggs in a cup of egg substitute.
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