healthy egg substitutes vegan 1
healthy egg substitutes vegan 1

4 Healthy and Vegan Friendly Egg Substitutes

Benefits and Risks of Eggs

Eggs whites contain protein, a necessary component of any diet. Egg yolks contain some healthy fats and other fat-soluble nutrients. Eggs also contain a variety of vitamins including A, B2, B6, B12 and folic acid. Also minerals such as iron, potassium, phosphorus and calcium. Dr. Fuhrman says that he’d rather have a child add eggs than fish or dairy to their diets.

However, all of these things can be obtained through other means in a vegan diet. On the other hand, eggs can slow down digestion and it may make harder for you to maintain a high-fruit diet. Eggs also contain a high amount of cholesterol. A large egg can have 187 mg of cholesterol, which is higher than a McDonald’s Angus Bacon & Cheese burger, which contains 145 mg. In rare occasions, eggs may also contain salmonella, which may cause food sickness. Animal welfare is another reason why some people avoid buying eggs. Chickens are often caged in extremely tight spaces and get little to no movement in their life to produce these eggs. Some chickens are injected steroids and hormones as well.

So while eggs may have some benefits, it’s not hard to see why someone may avoid in buying or consuming eggs. So if you have decided to go egg-free in your diet, there are things you can replace eggs with, to make your recipes much healthier.

4 Healthy Substitutes for Eggs

chia seed benefits

Chia Seeds

Everyone loves chia seeds. To use chia seeds as a egg substitute, simply take one tablespoon of chia seeds and mix them with three tablespoons of water. This will be enough for one egg. Mix the chia seeds and water in a bowl, and let it sit for about 5 minutes. The chia seeds will start absorbing the water and it will make an egg like mixture. Use this in your favorite smoothies or cooking recipes.

organic ground flaxseed


To replace one egg simply take 1 tablespoon of ground flaxseeds  and 3 tablespoons of water, then mix them together until the mixture is thick. Use the mixture exactly the same way as you’d use an egg.



Replace each egg with one banana. Just be aware that bananas will obviously add some sugar to your recipe as well, depending on how ripe the bananas are. Which could actually be a good thing, since you could replace eggs as well as sugar with natural alternatives, all at once.



Replace each egg with 1/4 cup of applesauce and 1/2 teaspoon of baking powder. Applesauce is one of my favorite egg substitutes.


Even if you are not a vegan or on any kind of diet, it’s amazing to be able to experiment with different flavors that you can derive from replacing ingredients in your recipe. You can take everyone’s favorite recipe and add your own twist to it. You may experience and re-new your love for your favorite dessert or meal. Whether a health enthusiast or a flavor nut, replacing the eggs with one of our four recommendations can make your day or meal.