Avery Collins
Whether you're looking for egg alternatives due to an egg allergy, a vegan diet, or a shortage of eggs, there are plenty of options to choose from. For those who enjoy a savoury breakfast, scrambled tofu, tempeh, beans, or lentils are excellent alternatives to eggs, providing a good source of protein and healthy fats. If you're looking for a sweet breakfast, oatmeal with peanut butter, yoghurt with berries, or chia pudding are delicious and nutritious options. Additionally, if you're baking and need an egg substitute, you can use applesauce, mashed banana, or ground flax seeds mixed with water.
| Characteristics | Values |
|---|---|
| Reasons for seeking alternatives | Egg prices are soaring, there are questions around potential health risks, and egg shortages due to bird flu |
| Commercial egg substitutes | Gums, stabilizers, preservatives, tofu, Just Egg, Bob's Red Mill, Ener-G, Orgran |
| Whole food substitutes | Greek yogurt, chia seeds, edamame, lentils, oatmeal, applesauce, mashed banana, other pureed fruits, aquafaba, gelatin, carbonated water, agar-agar, flaxseed |
| Nutritional considerations | Commercial substitutes may not have the same nutrition as eggs, so consider adding other B12 and choline sources to your diet |
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What You'll Learn
Greek yoghurt and chia seeds
One popular option is to make a yoghurt chia pudding by mixing Greek yoghurt with chia seeds, milk, and optional protein powder. For added flavour and sweetness, you can include cinnamon, maple syrup, or another liquid sweetener. After mixing the ingredients together, cover and refrigerate the mixture for a minimum of 2 hours, or ideally overnight. The longer it sits, the thicker the pudding will become. Before serving, transfer the pudding to a bowl and add toppings of your choice, such as fresh berries, nuts, coconut flakes, or peanut butter. This pudding is a great source of protein and fibre, making it a filling and nutritious breakfast option.
If you prefer a quicker preparation, simply mix Greek yoghurt with chia seeds and let the mixture sit for about 10 minutes before eating. You can top it with fruit, granola, coconut flakes, or peanut butter to add flavour and nutritional value. This easy breakfast option is not only tasty but also provides the benefits of chia seeds, which are a great source of plant-based protein, fibre, omega-3 fatty acids, vitamins, minerals, and antioxidants.
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Oats and oatmeal
There are several types of oats to choose from, each with different cooking times and textures:
- Quick oats: These are finely processed oats that cook very quickly. However, they are the most processed type and may result in a mushy texture.
- Steel-cut oats: These are the whole, unprocessed oat grain, taking the longest to cook (at least 20 minutes).
- Old-fashioned/rolled oats: These are slightly rolled or pressed, making them more processed than steel-cut oats but less so than quick oats.
- Cinnamon
- Fruits (fresh, dried, or frozen)
- Nuts and nut butter
- Seeds (chia, flax, pumpkin, etc.)
- Yogurt
- Honey or maple syrup
- Milk or creamer
- Protein powder
- Spices (cardamom, nutmeg, ginger, etc.)
Oats are naturally gluten-free, but those with celiac disease or gluten sensitivity should choose certified gluten-free oat products to avoid potential contamination from gluten-containing grains during harvesting and processing.
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Tofu, tempeh, beans, or lentils
Tofu, tempeh, beans, and lentils are excellent alternatives to eggs for breakfast. They are protein-rich and provide numerous health and environmental benefits.
Tofu, made from soybeans and water, is a versatile ingredient with a creamy texture and an eggy flavor. It can be used in a variety of breakfast dishes, including scrambles, tacos, burritos, bowls, and smoothies. Tofu can also be blended into a spread similar to cream cheese or fried into cubes for a hearty breakfast bowl.
Tempeh, a cousin of tofu, is a soy-based product native to Indonesia. It has a stronger, nutty flavor and a firmer texture. Tempeh can be sliced, seasoned, and crumbled into breakfast dishes like potato hash, burritos, and casseroles. It is a good source of protein and offers various nutritional benefits, including support for gut health and cholesterol management.
Beans, such as edamame, provide a mild-flavored, protein-rich option for breakfast. They can be enjoyed as a simple side with a dash of salt, sprinkled over avocado toast, or added to breakfast burritos. Beans can also be pureed into a pesto for a sandwich or blended into a smoothie.
Lentils, particularly brown and green varieties, are excellent alternatives to meat crumbles in breakfast dishes like tacos, burritos, and hash. They can be toasted for a crunchy addition to granola bars or pureed into baked goods. Lentils can also be formed into plant-based sausage patties or spreads for breakfast wraps and sandwiches.
Incorporating these plant-based alternatives into your breakfast provides a nutritious and environmentally friendly way to start your day.
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Mashed banana, applesauce, or pumpkin purée
Mashed banana, applesauce, and pumpkin purée are all fruit purees that can be used as egg substitutes in baked goods. They bind batters and add moisture, but they do not leaven baked goods in the same way that eggs do. As a result, fruit purees are best used in denser baked goods, such as doughnuts, muffins, quick breads, and some cakes.
When using mashed banana as an egg substitute, it is important to note that the banana must be very ripe so that it can be easily mashed into a paste. The mashed banana will also impart a banana flavor to the final product, so it may not be suitable for all baked goods. One ripe banana can be mashed and used as a substitute for one cup of applesauce.
Applesauce is a versatile egg substitute that can be used in a variety of baked goods, such as cakes, muffins, breads, and pancakes. It adds moisture and sweetness to the final product and can be used in a 1:1 ratio with eggs, replacing each egg with 1/4 cup of applesauce.
Pumpkin purée is another excellent egg substitute, especially in recipes that feature complementary ingredients such as cinnamon, caramel, and apples. It is important to use pureed pumpkin rather than pumpkin pie filling, and the general rule is to use 1/4 cup of pumpkin purée for each egg that is being replaced.
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Vegan egg mixtures
There are several vegan alternatives to eggs for breakfast. Here are some ideas for vegan egg mixtures:
Tofu Scramble
Tofu is a go-to alternative to eggs, providing a protein-rich breakfast. A tofu scramble can be made by sautéing onion, garlic, veggies, or greens, then adding the egg mixture and cooking until the desired consistency is reached. This can be served with salsa, vegan parmesan cheese, fresh herbs, or toast.
Chia Seed Pudding
Chia seeds are a great source of plant-based protein and can be used to make a hearty pudding. They can absorb a lot of liquid, creating a unique, gelatinous texture. To make a chia seed pudding, simply assemble the pudding the night before and top it with your favourite fruit, nuts, or seeds in the morning.
Oats with Seeds
Oats are a low-cost, vegan, and gluten-free source of protein, fibre, and complex carbohydrates. They can be made into a versatile breakfast by adding various ingredients such as chia seeds, cinnamon, hemp hearts, bananas, cashews, or protein powder.
Just Egg Omelette
Just Egg is a popular vegan egg alternative that can be used to make omelettes, scrambles, and burritos. A homemade Just Egg mix can be made with nine easy ingredients and very little hands-on prep. To make an omelette, simply pour the mixture into a non-stick pan and tilt the pan to form a thin, large circle. Cook until small bubbles form, then flip and cook the other side until golden brown. You can also add veggies to the pan before pouring in the egg mixture or add them on top of the cooked omelette and fold it in half.
Vegan Muffin 'Eggs'
A vegan alternative to eggs can be made by pouring a mixture into non-stick or well-greased muffin tins, or silicone moulds, and baking. Adding a tablespoon of oil to the mixture can help prevent sticking. These 'eggs' can be sliced and served with chipotle sauce or vegan sour cream.
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Frequently asked questions
Some alternatives to eggs for breakfast include oatmeal, chia seeds, tofu, edamame, lentils, and yogurt.
People may want to replace eggs in their breakfast due to egg allergies, egg intolerance, or a desire to follow a vegan diet. Additionally, there may be an egg shortage or rising egg prices, making alternatives more appealing.
There are several options for replacing eggs in baking, including applesauce, mashed banana, coconut oil, pumpkin puree, carbonated water, gelatin, and aquafaba (for replacing egg whites).
Yes, there are commercial vegan egg alternatives available, such as Just Egg and Orgran's egg alternative, which are suitable for dishes like scrambled eggs and omelets.
