Alternatives to Eggs: A Nutritionist Weighs In

The price of eggs has skyrocketed over the past year or two, largely due to the spread of bird flu. Since the start of the outbreak, more than 168 million birds have been slaughtered—most of them egg-laying hens. As a result, with demand far outstripping supply, the cost of a dozen eggs has more than doubled.

That’s one reason why some people are seeking alternatives to eggs. But there are other reasons too. You may be following a vegan diet. You may have ethical concerns around animal welfare or the environment, issues linked to the mass production process. Or you may have an egg allergy.

Janna Banks, a nutritionist and certified diabetes educator in the division of endocrinology, diabetes and metabolism at Weill Cornell Medicine, says there’s no lack of egg substitutes for you to try.

In what follows, she answers your FAQs, offering a few unique insights along the way.

How important is it to consume enough protein?

“Protein is one of the three macronutrients the body needs, along with fats and carbohydrates. We need protein for the body to grow, function and repair itself,” she explains. “That includes your hair, skin and nails.”

However, some social media influencers have been overstating our need for protein. “It’s possible to overdo it,” Janna says. “Some of us consume protein in processed forms such as protein powder. These have their uses, but they shouldn’t be your first choice.”

Are eggs a significant source of protein?

Eggs are indeed a good source of high-quality protein, she says, but they don’t contain quite as much protein as we’re led to believe. “An egg only has 6 to 7 grams of protein, so you’d have to eat a lot of them to get the protein you need. Compare the amount in an egg to the amount in a 3-ounce piece of chicken—25 grams—and you’ll get a sense of where eggs fit in the hierarchy of protein-rich foods.”

What are good alternatives to eggs if you’re a vegan or have an egg allergy?

If you’re looking to increase your protein intake, especially if you’re a vegan following a plant-based diet or if you have an egg allergy, soy products are an excellent choice, plus you can easily substitute them for eggs at breakfast. “Scrambled tofu or sautéed tempeh are especially tasty,” she says.

For those unfamiliar with tempeh, it’s made from fermented soybeans. You can buy it at most health food stores, Asian markets or higher-end supermarkets.

Here’s one of Janna’s favorite recipes that substitutes tofu for eggs:

Scrambled tofu

Ingredients

• Neutral oil (oil with no discernible flavor)
• Firm or extra firm tofu
• Nutritional yeast
• Turmeric
• Veggies
• Herbs and spices
• Salt and pepper

1. Heat a small amount of a neutral oil (such as avocado oil) in a skillet.
2. In a bowl, mash or crumble 1 package of firm or extra firm tofu.
3. Add a few shakes of nutritional yeast and turmeric for flavor and color, and any chopped veggies you prefer.
4. Stir the tofu mixture, pour into the skillet and cook for 3 to 5 minutes on medium heat until the it’s thoroughly heated.
5. Reduce the heat to low, and add in the herbs and spices.
6. Cook for an additional 3 minutes, stirring occasionally.
7. Season to taste with salt and pepper.

Which other high-protein foods do you recommend?

• Beans, lentils and other legumes
• Breakfast sausage (but go easy on this one, as it’s more processed than you may prefer)
• Add Greek yogurt or cow’s milk to your smoothie recipe…
• …or have Greek yogurt or cottage as stand-alone sources of protein.

What is your opinion of eggs in a carton? Any advantages to these?

You can buy blended, whole eggs in a carton or just egg whites. As many people make all egg-white omelettes or use egg whites in baking—think lemon meringue pie—egg whites in a carton will help you save time, as you won’t need to separate the whites from the yolks.

Potato starch is a common ingredient in commercial egg replacers, along with tapioca starch and baking soda, among others.

How about other plant-based alternatives to eggs that we can use in baking?

“Flax or chia seeds can be added to your dough mixture. These serve to thicken it, so that you can achieve the right texture. I recommend purchasing pre-ground flaxseed or flaxseed meal.

“You can also use chia seeds whole—2½ to 3 tablespoons—and mix them with 1 tablespoon of water to create your egg alternative. Then, proceed with your usual recipe,” she adds.

Here are a few other plant-based foods you can add to your favorite recipes when you’re craving something sweet:

• Soft tofu
• Applesauce
• Mashed banana

All of the above are binding, mimicking the effect of eggs.

Here’s one of Janna’s favorite dessert recipes:

Chia pudding

Ingredients

• 2 tablespoons of whole chia seeds
• ½ cup of milk (oat, almond, rice or cow’s milk)
• Partially or fully substitute Greek yogurt for the milk if you want extra protein.

1. Add a small amount of sweetener like honey or maple syrup, if desired.
2. Mix ingredients together in a jar or cup, and let it sit in the fridge for at least 2 hours or overnight.
3. Top with nuts, seeds, nut butter or fruit and drizzle with honey or syrup.
4. Then, dig in!

Your physician at Weill Cornell Medicine may offer counseling with a certified dietitian. If you have particular needs, or you’d like to change how and what you eat, raise your concerns with your doctor, either on Connect or at your next office visit.