With egg prices soaring, many are seeking budget-friendly alternatives. Registered dietitian Carol Holland offers several practical substitutes for this kitchen staple.
Protein Powerhouses
Instead of eggs for breakfast, consider Greek yogurt with fruit and granola, or layered with berries and nuts for a protein-packed start to your day.
Image: A visual representation of traditional eggs being cooked.
Baking Brilliance
For dense baked goods like muffins or brownies, substitute each egg with ¼ cup of mashed banana or applesauce. Note that banana adds sweetness, so it's not ideal for savory items.
Flax or chia seeds offer another egg replacement in baking. Grind one tablespoon of either seed and mix it with three tablespoons of water. Let it thicken into a gel before using.
Image: Ground flaxseed, a potential egg substitute for baking.
Yogurt or buttermilk can also replace eggs in baking, adding moisture. Use ¼ cup for each egg.
Fluffy Favorites Fix
For pancakes, cupcakes, or cakes, try using two tablespoons of arrowroot powder or cornstarch mixed with three tablespoons of water per egg. This also thickens puddings and custards.
Image: Arrowroot powder, a versatile ingredient for egg-free baking.
Pantry Power
When preparing ground beef or pork, use crushed saltine crackers or breadcrumbs (one cup per egg) as a binder. This doesn't work for ground chicken or turkey due to their lower fat content.
Image: Breadcrumbs, a handy pantry staple for binding ground meat.
Egg-Free Fried Rice
For fried rice, replace the moisture and flavor of eggs with avocado oil and seasonings. Use a wok or large pan for high-heat cooking. For added protein, incorporate diced meat or legumes like navy beans or edamame.
Image: Fried rice, adaptable to egg-free variations.
The Chickpea Omelet
Create an eggless omelet using chickpea flour, oil, and water. This results in a savory pancake-like dish. Add your preferred fillings for a personalized, protein-rich meal.
Image: A visual of a chickpea-based omelet, an innovative alternative to traditional eggs.
