Egg white is a common ingredient for recipes of all types and has been for hundreds of years. However, for the many people who choose a vegan diet due to ethical and health concerns, finding an alternative is a must to create delicious dishes that would typically use this ingredient. If you are searching for an egg white substitute, there is a wide selection of options. This list will offer insight into six excellent substitutes that will make sure your recipes shine.
What is egg white?
Egg white, also known as egg albumen, is a versatile ingredient typically used in all sorts of savory and sweet dishes. It consists of an egg (usually from a chicken) without the yolk included, which makes it a healthier choice than the alternative. It contains a large amount of protein along with other nutrients like choline, niacin, magnesium, riboflavin, potassium, sulfur, and sodium.
How healthy (or unhealthy) is it?
As far as eggs go, egg whites are a healthier option than an entire egg. The composition of an egg white is nearly 88% water, 10% protein, and has very little cholesterol and fat. This food is nutrient-dense, high-quality, and is proven to assist in weight loss diets while providing a feeling of fullness.
Egg whites can be made by separating egg whites from yolks in your home or can be purchased in a frozen, refrigerated, or ready-to-use option.
Nutritional Breakdown
Egg white | Amount (per 100 g) | % Recommended daily intake |
Calories | 52 kcal | 2.49% |
Total fat | 0.17 g | 0.26% |
Salt | 166 mg | 2.77% |
Protein | 10.9 g | 19.46% |
Calcium | 7 mg | 0.7% |
Potassium | 163 mg | 5% |
Phosphorus | 15 mg | 2% |
Selenium | 20 ug | 4% |
Iron | 0.08 mg | 19% |
Vitamin B12 | 0.09 ug | 3.75% |
(Based on nutritional information from USDA.)
What recipes are egg whites used in?
Egg whites are a highly versatile ingredient in both cooking and baking. They are used in cookies, protein muffins, cupcakes, onion rings, breakfast tacos, egg bakes, angel food cake, and many other things. This is only a selection of the options, but it goes to show how versatile egg whites are and how many ways they can be used to create delicious meals and desserts.
Why do we need egg white substitutes?
Some people prefer to choose egg white substitutes for health reasons. Others choose a vegan diet because it’s better for the environment and animals. In addition, individuals who have an egg allergy can experience serious issues when eating egg whites. This can include vomiting, skin rashes, nasal congestion, hives, and digestive problems.
Egg white alternatives can also be useful if you are making a recipe and realize you have run out of eggs. Regardless of the reason you want to choose an alternative, there’s no reason to avoid recipes that include egg whites. This article will go over six egg white substitutes, what dishes they work well in, and what the advantages and disadvantages of each are.
Note:
🌱 = vegan1. Aquafaba 🌱
Best for: baked goods, sauces, and bread
Aquafaba is an essential ingredient for a vegan household and is also extremely inexpensive. If you already eat chickpeas, you can enjoy aquafaba for free. It’s simply the liquid that comes in the can of beans. This product acts as a binder in food and can foam up to trap air for a lift in any recipe.
Advantages
For anyone who is adhering to a vegan diet, this is one of the best options to substitute for egg white. It has a similar texture and flavor that won’t make a dish feel or taste quite different from the original.
In addition, it whips up easily, and you can whip it as long as you would like. It won’t lead to overbeating like other ingredients might. To substitute with aquafaba, you want to use about three tablespoons for each egg in the recipe.
Disadvantages
There are also several drawbacks to aquafaba. For one, when it comes from a can, it will often include BPA, which may cause interference with hormones. It also contains complex sugar, which is hard for humans to digest. Because of that, it can cause bloating, gas, or diarrhea.
The part of the aquafaba that makes foam and gives it the texture of egg whites can disrupt red blood cells. In some cases, they can also add to the development of a leaky gut by damaging the stomach walls.
Nutritional breakdown
Aquafaba | Amount (per 100 g) | % Recommended daily intake |
Calories | 18 kcal | 0.86% |
Total fat | 0.2 g | 0.03% |
Salt | 3 mg | 0.05% |
Sugars | 3.1 g | 10.33% |
Carbohydrates | 2.9 g | 0.5% |
Cholesterol | 0 g | 0% |
Protein | 1 g | 1.79% |
Calcium | 7 mg | 0.7% |
Vitamin A | 0 mg | 0% |
Vitamin C | 0 mg | 0% |
2. Baking soda and vinegar 🌱
Best for: bread, desserts, pancakes, and waffles
The combination of baking soda and vinegar isn’t something you can eat on its own. The two ingredients react chemically since baking soda is a base and vinegar is an acid. This creates a carbonated reaction that is ideal for bread, desserts, and breakfast dishes like pancakes, waffles, and muffins. When replacing egg whites, use one teaspoon of baking soda and one tablespoon of white vinegar for each egg.
Advantages
One of the top advantages of using baking soda and vinegar is that the combination is entirely vegan. This means that no animals are harmed in the making of the process if ethics and the environment are important to you.
Baking soda offers rising to batters and doughs when used instead of egg whites since it is a leavening agent. For those who are not vegan, it can also be used with buttermilk, sour cream, or other acidic liquids to create baked goods. It’s also composed of two ingredients that are often already in your kitchen.
Disadvantages
When using baking soda and vinegar together, the applications are limited since it works best with baked goods. That means many of the savory dishes you want to make may do better with another of the alternatives on this list.
Nutritional breakdown
Baking soda and vinegar | Amount (per 100 g) | % Recommended daily intake |
Calories | 18 kcal | 0.86% |
Total fat | 0 g | 0% |
Carbohydrates | 0.93 g | 2.96% |
Cholesterol | 0 mg | 0% |
Salt | 31.7 g | 528.33% |
Protein | 0 g | 0% |
Calcium | 7 mg | 0.7% |
Iron | 0.2 mg | 1.05% |
Zinc | 0.04 mg | 2.37% |
Selenium | 0.1 ug | 5.5% |
3. Flax seeds🌱
Best for: smoothies, dressing, spreads, and soups.
Flaxseed has been around since the days of ancient China and Egypt. It can be found in seed form, as well as flour, oil, capsules, powder, and tablets. Flaxseed has many nutrients, including antioxidants, fiber, protein, and omega-3 fatty acids, which can all improve your health and prevent certain medical conditions.
Advantages
One of the advantages of this egg white alternative is that it can protect against some types of cancer, help with cardiovascular disease, and improve blood sugar. Studies show that it is effective against colon cancer, breast cancer, and prostate cancer. It also helps the cardiovascular system through normalizing heartbeat and offering anti-inflammatory properties.
Flaxseed is natural and vegan, so there is no need to worry about animals being affected by using it in your cooking. When used as a substitute for egg whites, combine three tablespoons of water with one tablespoon of ground flaxseed. Make sure the mixture stands for about a minute before it’s used.
Disadvantages
Flaxseed isn’t recommended for breastfeeding or pregnant individuals as the risks are not known. Further research into the effects may change at some point in the future. These seeds can also have a laxative effect, which may lead to diarrhea, so those with irritable bowel syndrome, diarrhea, or inflammatory bowel disease should choose an alternative.
Nutritional breakdown
Flax seeds | Amount (per 100 g) | % Recommended daily intake |
Calories | 534 kcal | 25.55% |
Total fat | 42.16 g | 64.86% |
Cholesterol | 0 mg | 0% |
Salt | 30 mg | 0.5% |
Protein | 18.29 g | 32.67% |
Calcium | 255 mg | 25.5% |
Iron | 5.73 mg | 30.16% |
Magnesium | 392 mg | 107% |
Potassium | 642 mg | 15.67% |
Vitamin K | 4.3 ug | 3.74% |
4. Fruit puree🌱
Best for: quick breads, cakes, dressings, and burgers.
Fruit puree is an excellent alternative to egg whites and works well with most baked goods since it adds moisture. It also can be used as a binder. Some of the most common types of puree used as a substitute include mashed bananas and applesauce, but you can also try things like mashed avocado or pumpkin puree to fit your tastes. You will want to substitute about ¼ of a cup of your favorite puree for each egg white.
Advantages
The most significant advantage of using fruit puree is that it adds moisture to your recipe. Many fruits can be used from mangos to pears or peaches. A good example of the dishes you can make with fruit puree is banana bread. In many cases, this dessert is made without eggs yet has a moist texture and a fantastic taste.
When using this substitute for a cake or bread, it can also help cake or bread to include ½ of a teaspoon of baking powder for each egg that you are replacing.
Disadvantages
Some may not find this a disadvantage of using fruit puree, but others will. When you use this type of substitute, it is going to take the flavor of whatever fruit you choose and infuse your recipe with that same taste. This makes it important to ensure that the fruit you use complements the flavor of the dish you are making. Otherwise, it might have a strange flavor by adding the fruit.
Nutritional breakdown
Fruit puree | Amount (per 100 g) | % Recommended daily intake |
Calories | 71 kcal | 3.4% |
Total fat | 0 g | 0% |
Cholesterol | 0 g | 0% |
Salt | 0 mg | 0% |
Protein | 0 g | 0% |
Carbohydrates | 16.16 g | 5.88% |
Fiber | 1 g | 3.63% |
Calcium | 40 mg | 4% |
Iron | 0.73 mg | 3.84% |
Vitamin C | 6.1 mg | 7.87% |
5. Mashed potatoes 🌱
Best for: bread, rolls, dishes that need extra moisture.
When you have extra mashed potatoes that need to be used, they can be substituted for egg whites in many different recipes. This ingredient is typically not vegan or non-dairy. However, you can make changes to rectify this problem. Using almond milk, vegan butter, or other ingredients can ensure this substitution works for you in any situation.
Advantages
The ability to use up leftovers as a way to create a new recipe is one of the advantages of using mashed potatoes. In fact, this ingredient can be used in any recipe that needs extra moisture and calls for egg whites. While they are often used for baking, there are other recipes that work well with mashed potatoes.
Mashed potatoes are also ideal for binding a dish together, which can be a challenge, especially for vegans. You can also use instant mashed potatoes as an alternative to egg white recipes intended to be dense. You can use two tablespoons for each egg in the recipe.
Disadvantages
The flavor of the mashed potatoes needs to be considered when using it as an alternative to egg whites. For example, if you added garlic or cheese to the potatoes, they may have a more savory and stronger flavor, which may or may not fit your recipe. You’ll want to consider that when deciding on what to use this substitute in. For a savory bread, the additional ingredients may not be an issue, but may not fit in other situations.
Nutritional breakdown
Mashed potatoes | Amount (per 100 g) | % Recommended daily intake |
Calories | 333 kcal | 15.93% |
Total fat | 2.78 g | 4.27% |
Saturated fat | 2.78 g | 13.9% |
Cholesterol | 14 mg | 4.67% |
Salt | 1306 mg | 68.74% |
Protein | 8.33 g | 14.87% |
Calcium | 136 mg | 13.6% |
Potassium | 1250 mg | 29.76% |
Iron | 0 mg | 0% |
Sugars | 5.56 g | 18.53% |
6. Nut Butters 🌱
Best for: desserts, sandwiches, and other recipes that require a binder.
Nut butters, especially peanut butter, are a spread made of dry-roasted, ground peanuts. Many types of nut butters also include sweeteners, salts, and other ingredients. Typically nut butters are used as a spread on toast, crackers, or bread. However, it can be used as a substitute for egg whites in many recipes, most notably those that are sweet.
Advantages
Any butter made of nuts, whether peanuts, cashews, or almonds, works well as an egg substitute since they have the same healthy fats found in egg whites. The nuts can help bind together ingredients just as well as eggs. If you choose this alternative to egg white, us about three tablespoons of creamy nut butter for each egg.
Disadvantages
Keep in mind that while nut butters work well for binding and can add a great flavor to desserts, they do have a strong flavor. That means you are only going to want to use them with certain recipes, namely recipes. While there may be other recipes that can use this ingredient, make sure the flavor of the nut butter won’t make the dish taste too different from the traditional option.
Another thing to be aware of is that you should not use a crunchy nut butter. This will alter the texture of the baked goods you are making. It also makes it harder for the nut butter to bind the ingredients together.
Nutritional breakdown
Nut butters | Amount (per 100 g) | % Recommended daily intake |
Calories | 598 kcal | 28.61% |
Total fat | 51.36 g | 79.02% |
Saturated fat | 10.33 g | 51.65% |
Cholesterol | 0 mg | 0% |
Salt | 426 mg | 7.1% |
Protein | 22.21 g | 39.67% |
Calcium | 49 mg | 4.9% |
Selenium | 4.1 ug | 7.45% |
Vitamin B6 | 0.44 mg | 33.85% |
Vitamin E | 9.1 mg | 60.67% |
The Bottom Line
While there are several substitutes, none of them are going to be exactly the same as egg whites themselves. However, the options listed here come pretty close, and some may even work better in some situations. If you’re vegan or prefer not to consume eggs, it won’t take much work to look around your kitchen and find something different to use.
Top vegan picks
Nearly all of our substitutes have a vegan option, and many are vegan by default. However, if you want the top vegan picks from the list, fruit puree and nut butters are both great for sweet dishes. If you want something convenient that works in nearly all recipes, consider trying out aquafaba using chickpeas you may already have in your pantry.
Top healthy picks
Each of the choices on our list is healthy, although some are more so than others. Nut butters tend to have the largest amount of calories, and some contain a large dose of sugar and fat, as well. If you want to work with the healthiest options, some of the best options are flax seeds and aquafaba. Flaxseed is great due to being very versatile, while aquafaba offers a low-fat, low-sodium option for your substitute.
Top convenient picks
You will need to think about what you have in your kitchen, along with your dietary requirements, to decide what is most convenient. The vinegar and baking soda option is probably one of the most convenient as most people have the ingredients on hand. However, most of the substitutes take only one to three ingredients, so once you take a grocery store trip, you can make and use them quite easily.
Top convincing picks
While an egg white substitute isn’t going to be entirely the same as actual egg whites, many of them offer the same properties of binding and moisture that you need for cooking and baking. However, if you want to get as close to the authentic thing as possible, fruit purees are a good choice in many recipes. For baking without a fruity flavor, baking soda and vinegar will also give you the taste and feel you are looking for.
Sources:
https://en.wikipedia.org/wiki/Egg_white
https://www.aeb.org/food-manufacturers/egg-products-specifications/egg-white-types
https://www.mayoclinic.org/diseases-conditions/egg-allergy/symptoms-causes/syc-20372115
https://www.americastestkitchen.com/guides/vegan/what-is-aquafaba
https://www.spoonfulofkindness.com/what-is-aquafaba/
https://snapguide.com/supplies/baking-soda%28-with-vinegar%29/
https://www.thespruceeats.com/what-is-baking-soda-1809260
