This article looks into one of the most frequently asked questions regarding foods that are vegan friendly: Does a vegan eat eggs?
Vegans do not eat eggs as they are an animal product. Dietary vegans choose to abstain from eating all animal-derived products for ethical, environmental and health reasons. Even though the eggs sold for human consumption are unfertilized and cannot create a baby chick, the egg industry kills more than 260 million newborn chicks in the United States each year.
That being said, there are a multitude of vegan egg substitutes. A full breakdown of great substitutes for baking and eating are below.
Why are eggs used in baking?
Eggs serve several purposes in baking. The primary three reasons are:
- Binding: Eggs solidify when heated which helps combine ingredients and hold them together. They also provide the food with structure so that it doesn’t fall apart.
- Leavening: Eggs trap air in pockets which expand during heating. This helps foods rise giving them more volume and airy texture.
- Moisture: The liquid in eggs is absorbed by other ingredients and helps to provide moisture in the final product.
Vegan Egg Substitutes for Binding
Flax Egg (Flegg)
Ground flax seeds create a gelatinous texture when mixed with water. This texture helps bind other ingredients together.
To replace 1 egg, mix 1 tablespoon ground flax seed with 3 tablespoons hot water. Once the mixture has a similar consistency to egg whites (approx. 15 minutes) it is ready to be used in the recipe.
Chia Seed Egg
Similar to ground flax seeds, Chia seeds create a gelatinous texture when mixed with water. This texture helps bind other ingredients together.
To replace 1 egg, mix 1 tablespoon Chia seeds with 3 tablespoons hot water. Once the mixture has a similar consistency to egg whites (approx. 15 minutes) it is ready to be used in the recipe.
Bob's Red Mill Egg Replacer
Bob’s Red Mill has made a vegan and gluten free egg replacer designed for all baking purposes. Its ingredients are Potato Starch, Tapioca Flour, Baking Soda, and Psyllium Husk Fiber. This egg replacer tends to have a lighter texture than flax seed meal.
To replace 1 egg, mix 1 tablespoon Egg Replacer with 2 tablespoons water.
Neat Egg Substitute
Another commercially available egg substitute for binding is by Neat, appropriately enough called The Neat Egg. The Neat Egg is made up of only chia seeds and garbonzo beans making it a great option for those following a whole food plant based diet.
To replace 1 egg, mix 2 tablespoons water with 1 tablespoon neat egg mix.
Vegan Egg Substitutes for Leavening
Aquafaba
While it may seem weird, aquafaba is the liquid left over from cooked or canned beans. Yes, the stuff you usually rinse off the beans before eating. However, this liquid has a similar consistency to egg whites and traps air pockets for leavening in a similar manner. Aquafaba works best in recipes that call for only egg whites such as meringues and marshmallows.
To replace 1 egg, use 3 tablespoons aquafaba.
Vinegar and Baking Soda
Combining vinegar and baking soda will create a chemical reaction that produces carbon dioxide and water. This combination will make baked good light and airy and is best for cakes, cupcakes, and quick breads.
To replace one egg, mix 1 teaspoon baking soda with 1 tablespoon vinegar.
Vegan Egg Substitutes for Moisture
Applesauce
Applesauce is a perfect ingredient to add moisture to recipes due to its high water content. It is best to use unsweetened applesauce or reduce the amount of sugar in a recipe when using sweetened applesauce.
To replace 1 egg, use 1/4 cup applesauce.
Banana, Pumpkin, or Sweet Potato
Banana, Pumpkin, and Sweet Potato are also great moisture adding ingredients to replace the egg in a recipe. Do note that whichever one you use it will add a slight flavor and color to the finished product. Banana tends to add the strongest flavor of the three.
To replace 1 egg, use 1/4 cup mashed banana, pureed pumpkin, or pureed sweet potato.
Silken Tofu
Silken tofu has a high water content and is softer in consistency. Overall, it is relatively flavorless, but can tend to make baked goods heavy and dense. It is best used for brownies and cookies.
To replace 1 egg, use 1/4 cup pureed silken tofu.
Summary
Does a vegan eat eggs? No, they choose to not eat eggs for ethical, environmental, or health reasons; but there are still plenty of vegan egg substitutes to use in a variety of recipes.
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