Egg Substitution Chart: Tips for Vegan Baking and Cooking Without Eggs

I’m often asked - Dr. Rina, do you have a recipe without eggs? And I reply that there’s no need for a special recipe for that.

Simply adopt the "recipe makeover" method.

Replace the eggs in the recipe with one of the various options, according to the recipe. This opens up many possibilities for vegans, and not just for them.

It’s important to understand: in cake and quiche recipes, eggs help bind the ingredients and are responsible for an airy texture, so it’s important to substitute them with an alternative that meets these requirements.

Before choosing what to replace, use discretion. For example, if you want to replace eggs with chickpea flour in a cake - the chickpea flour will give a dominant flavor to the cake, so it’s less suitable, and it’s preferable to replace with banana or flaxseed.

Here is an organized substitution chart:

1/4 cup banana puree = 1 egg

1/4 cup applesauce = 1 egg

1 tablespoon raw tahini = 1 egg

1 tablespoon ground flaxseed + 3 tablespoons water = 1 egg

1 tablespoon chia seeds + 3 tablespoons water = 1 egg

3 tablespoons tapioca flour = 1 egg

3 tablespoons legume flour like lentil or chickpea flour + 2 tablespoons water = 1 egg.

Important note: You’ll find apple cider vinegar and baking soda in my recipes. Here’s why - in muffins and baked goods, eggs contribute to volume and airiness. Therefore, to prevent the baked good from being dense, use the following formula:

1 teaspoon baking soda + 1 teaspoon vinegar (preferably apple cider vinegar) + 1 teaspoon milk, preferably plant-based (soy, oat, coconut, etc.).

From now on, you won't need to look for no-egg recipes; you can make adjustments yourselves.

Want to know more about my method and learn how to truly lose weight? Register for the "Smart Diet" workshop onThe Jewish Campus.

Dr. Rina Mordo, Ph.D, is a nutrition coach integrating subconscious and NLP.