Although eggs can be nutritious if consumed sparingly, healthy substitutes for eggs contain less fat and cholesterol.
One egg contains only 70 calories while still packing 6g of protein in addition to choline, folate, iron and zinc. But one egg also contains 213 mg of dietary cholesterol, which is over 70 percent of the daily recommended value for individuals with normal cholesterol levels. Most supermarkets now carry egg substitutes that provide similar nutritional benefits without the fat and cholesterol. In addition, health foods like tofu can replace eggs in some baked good recipes. Egg substitutes make it possible to prepare tasty dishes that are low in saturated fat and cholesterol.
All of the egg’s cholesterol is in the yolk. By simply removing the yolk in recipes that call for whole eggs, you can greatly reduce or eliminate the cholesterol in the recipe. To separate the yolk from the egg white, crack the egg carefully in half and pour the white out of the egg. The egg yolk should remain in the shell. Use two egg whites for every whole egg a recipe calls for.
Commercial Egg Substitute
Commercial egg substitutes are essentially enriched egg white products. Because these products do not contain egg yolks, they have no fat or cholesterol. But egg yolks also contain a large percentage of the egg’s protein, vitamins and minerals, so companies usually enrich commercial egg substitutes to replace the yolk’s nutritional benefits. Commercial egg substitutes work well in baked good recipes, like cakes and muffins, as well as in omelets and scrambled egg recipes.
Silken tofu works well as a substitute for eggs in most baked goods recipes. About ¼ cup of blended silken tofu can replace an egg. It’s important to blend the tofu until it’s completely smooth and creamy. In addition, silken tofu can be scrambled in a pan with a little nonstick cooking spray to create a dish similar to scrambled eggs.
Flaxseeds work well as an egg substitute in baked goods, but their flavor might be too pronounced for some recipes. You don't want the flaxseeds to overwhelm the final product. Flaxseeds work particularly well in whole grain baked goods and oatmeal-based cookies. One tbsp. of ground flaxseed mixed with three tbsp. of water replaces one egg.
Bananas can be a great egg substitute. They make baked goods fluffy, moist and flavorful. About ½ cup of mashed banana can substitute for one egg. Be mindful that baked goods prepared with bananas usually taste like bananas when they come out of the oven.
As an egg substitute, yogurt or soy yogurt works similarly to silken tofu. It works particularly well in cakes, quick breads and muffins. A quarter cup of yogurt can substitute for one egg.
All egg substitutes taste and behave differently, so not every egg substitute will work for a recipe. A little trial and error might be necessary to get a feel for which egg substitutes will work best for you.