What actually is the healthiest egg replacement if you have a true egg allergy in your home?
Some people use a few ounces of applesauce or a mashed up half banana as a substitute for one egg. In my experience, the binding ability of fruit is not very good. It can also unexpectedly change the taste of the recipe which may not be desirable.
Others use goose or duck eggs as they are less allergenic than chicken eggs. Another option is eggs from game birds like quail. However, the availability of these types of eggs is sparse in some areas.
Some may try using bean water of various kinds but be warned. The saponins which cause the egg-like whipping are a risk to gut health. This anti-nutrient plus phytic acid, lectins, etc contribute to a leaky intestinal wall and can even be a miscarriage risk.
Homemade Egg Substitute that WORKS
The safe egg substitute I recommend that works really well is the gel from soaking flax or chia seeds. If you have any thyroid issues, it is best to use chia seeds as your egg substitute because flax is a slightly goitrogenic food.
Those who live in France should use chia seeds as flax has been banned for human consumption since 1973 and has limited availability in other European countries like Germany, Belgium, and Switzerland. To my knowledge, this ban is still in effect at the present time.
Egg Substitute Recipe
How to quickly make an egg substitute for all your egg-free baking needs.
Mix the seeds into the water in a small cup. The transformation to chia gel will occur faster if you use boiling water, but this is not necessary.
Let sit for a few minutes. With boiling water, it takes about 5 minutes.
Use the resulting gel in your baking recipe as a substitute for 1 egg. No need to try and sieve out the seeds. If you need to substitute 2 or more eggs, simply increase the recipe as needed.
Whip the chia gel to get an even lighter and fluffier end result!
Flax seeds may be substituted for the chia seeds as desired.
This linked article provides a recipe on how to use this egg substitute in baked goods including those with gluten free flour.
Note that this type of egg replacement works best for wheat or einkorn based baking recipes. It does work fairly well for gluten free recipes and best with those that only call for 1 egg. If you need more than 1 egg replacement for a gluten free recipe, be sure to use the proper binder such as xanthan gum or guar gum.
The Best Substitute for Eggs in Baking [VIDEO]
Below is a short, 2 minute video which demonstrates the process of quickly making an egg substitute.
Sarah Pope has been a Health and Nutrition Educator since 2002. Her work is dedicated to helping families effectively incorporate the principles of ancestral diets within the modern household. She is a sought after lecturer around the world for conferences, summits, and podcasts.
Her work has been covered by major media including USA Today, ABC, NBC, and many others.