Eggs have long been hailed as a nutrient powerhouse, providing a significant source of protein, essential vitamins, and minerals. However, due to dietary restrictions, personal preferences, or ethical reasons, many individuals seek alternatives to eggs. Fortunately, there are several nutritious and delicious egg alternatives available that can provide similar nutritional benefits.
Nutritious Egg Alternatives To Try
Here are a range of egg alternatives backed by scientific studies, ensuring you can make informed choices to meet your dietary needs.
1. Tofu
Tofu, derived from soybeans, has gained popularity as a versatile egg substitute. It offers a substantial amount of protein and is rich in iron, calcium, and other minerals. A study published in the Journal of the American Dietetic Association found that tofu can be a viable substitute for eggs, particularly in baking and scrambles. Tofu's soft texture and mild flavour make it an excellent base for omelettes, quiches, and custards.
2. Chia Seeds
Chia seeds have emerged as a trendy superfood and an excellent egg replacement due to their unique gelling properties. When mixed with water, chia seeds form a gel-like substance, resembling the consistency of eggs. In a study published in the Journal of Food Science and Technology, chia seeds were found to be an effective binder in gluten-free baked goods, comparable to eggs. Besides being an abundant source of omega-3 fatty acids, chia seeds also provide fibre, calcium, and antioxidants.
Also read: World Milk Day 2023: Why Its Celebrated & Significance
3. Flaxseeds
Similar to chia seeds, flaxseeds can be used as a binding agent and egg substitute due to their high mucilage content. In the same study published in the Journal of the Science of Food and Agriculture, the researchers highlighted the effectiveness of flaxseeds in replacing eggs in cookies, muffins, and bread. Flaxseeds are an excellent source of omega-3 fatty acids and dietary fibre, promoting heart health and aiding digestion. To use flaxseeds as an egg substitute, mix ground flaxseeds with water until it forms a gel-like consistency.
4. Aquafaba
Aquafaba, the liquid found in canned chickpeas or the cooking water of home-cooked chickpeas, has gained popularity as a vegan egg substitute. The study published in the International Journal of Gastronomy and Food Science revealed that aquafaba can be used as a functional ingredient to replace eggs in meringues, mousses, and baked goods. It can be whipped into a foam, similar to egg whites, and has excellent emulsifying properties. Aquafaba is low in calories and provides a good source of protein and fibre.
5. Applesauce
Applesauce serves as a healthy and versatile egg substitute in baking recipes, particularly for muffins, cakes, and cookies. The natural sugars in applesauce add moisture and sweetness to the final product while reducing the need for added fats. A study published in the Journal of Food Science emphasised the benefits of applesauce as a fat replacer, enhancing the nutritional profile of baked goods. Furthermore, applesauce is a rich source of dietary fibre, vitamins, and antioxidants.
Bottomline
While eggs remain a popular food choice for their nutritional value, there are numerous egg alternatives that offer similar benefits. Tofu, chia seeds, flaxseeds, aquafaba, and applesauce are just a few examples of nutritious substitutes that can be used in a variety of dishes. These alternatives are backed by scientific studies, ensuring their effectiveness and ability to replicate certain properties of eggs. By incorporating these alternatives into your diet, you can enjoy a wide range of culinary options while meeting your specific dietary needs and preferences.