Egg prices have skyrocketed, and shortages have made them harder to find. If you’re looking for other ways to get good protein or need egg replacements for baking, don’t worry! There are plenty of great alternatives that are affordable and just as effective. Here’s what you need to know.
High-Protein Egg Substitutes
Eggs are a great source of protein, but you can get just as much (or more) from these alternatives:
1. Greek Yogurt
Greek yogurt is packed with protein, providing about 10-15 grams per serving. It’s creamy, delicious, and works well in meals like smoothies, breakfast bowls, or even on toast with fruit and honey.
2. Cottage Cheese
Cottage cheese is another protein powerhouse with around 12 grams per half-cup. It’s great in savory or sweet dishes and can be blended into smoothies or used as a spread.
3. Tofu
Firm tofu has about 10 grams of protein per serving and can be scrambled, grilled, or blended into sauces. It works as a perfect replacement for scrambled eggs in breakfast dishes.
4. Chia Seeds
Chia seeds may be tiny, but they pack about 5 grams of protein per two tablespoons. They’re also high in fiber and healthy fats. Mix them into yogurt, smoothies, or make chia pudding for a nutritious snack.
5. Lentils and Beans
Lentils and beans offer plant-based protein at about 7-9 grams per serving. They’re budget-friendly, filling, and can be added to soups, salads, and wraps.
6. Nut Butters
Peanut butter, almond butter, and other nut butters provide 7-8 grams of protein per two tablespoons. Spread them on toast, mix them into oatmeal, or blend them into smoothies for a protein boost.
Best Egg Alternatives for Baking
Eggs help baked goods rise and hold together, but you can replace them easily with these options:
1. Flaxseed or Chia Seed Egg
A flax or chia egg is a simple, plant-based substitute that mimics the texture of eggs.
- How to make it: Mix 1 tablespoon of ground flaxseeds or chia seeds with 3 tablespoons of water. Let it sit for 5 minutes until it forms a gel. This replaces one egg in recipes like muffins, pancakes, and cookies.
2. Applesauce
Unsweetened applesauce adds moisture and binds ingredients together.
- How to use it: Replace one egg with 1/4 cup of applesauce. It works best in cakes, brownies, and quick breads.
3. Mashed Banana
Bananas add natural sweetness and moisture to baked goods.
- How to use it: Use 1/4 cup of mashed banana for each egg. It’s perfect for muffins, pancakes, and dense cakes.
4. Yogurt or Buttermilk
Dairy-based options like yogurt or buttermilk can add moisture and help with texture.
- How to use it: Replace one egg with 1/4 cup of plain yogurt or buttermilk. Works well in cakes and muffins.
5. Baking Powder and Vinegar
For light and fluffy baked goods, baking powder and vinegar create a great egg substitute.
- How to use it: Mix 1 teaspoon of baking powder with 1 tablespoon of vinegar to replace one egg. This is great for cakes and cupcakes.
6. Commercial Egg Replacers
There are store-bought egg replacers made from starches and leavening agents. They work well in most baking recipes and provide reliable results.
Final Thoughts
Eggs are a kitchen staple, but there are plenty of protein-rich foods and baking substitutes to use when prices are high. Whether you’re looking for a nutritious breakfast or trying to perfect your favorite cookie recipe, these egg alternatives can save money and keep your meals just as delicious!
