Eggs are a good source of proteins and many vitamins, minerals and carotenoids. If you go to the gym, you must already know the importance of eggs! If you have a deficiency of Vitamin-A, your doctor will most likely ask you to include eggs in your diet. And, not just Vitamin-A, eggs are also rich in proteins and omega-3 fatty acids. If you are a Vegan but your doctor has recommended you to eat eggs, this is what you can eat instead!
Here's the list of 8 best egg substitutes for vegans to incorporate in your diet:
Tofu is prepared by pressing and shaping soy milk extracts into rectangular pieces. There are many types of tofu depending on their softness or hardness. The softest tofu is called ’Silken’. 100 grams of tofu contains 8g protein. Whereas, protein content in one medium egg is approximately 6 grams. Hence, tofu is an incredible egg substitute if you are looking for a substitute rich in protein. Apart from having high protein content, 100 grams of tofu also contains 35% Calcium and 30% Iron. It also contains 1% vitamin-A. Tofu is also a good choice if you want to protect yourself from conditions such as diabetes and heart-related disorders.
As the name suggests, peanut butter is obtained from peanuts. It has a very high protein content. Hence, it can be a good egg substitute. 100 grams of peanut butter contains 25 grams of protein. Although it contains large amounts of protein, one should not eat an excess of peanut butter as it contains high amounts of fat as well. 100 grams of peanut butter contains 50 grams of total fat, which comprises saturated, polyunsaturated and monounsaturated fats. Peanut butter jars sold in the market also contains various other ingredients like sugar, which makes it unhealthy for people who want to consume it for health purposes.
Yoghurt (or Yogurt) is undoubtedly the best egg substitute. It has negligible fat and a good amount of protein. Many diet-conscious people are considering taking Greek yoghurt. 100 grams of yoghurt contains 10 grams of protein. It also contains calcium and cobalamin. Cobalamin is vitamin- B12 which helps in DNA synthesis and in keeping our blood cells healthy.
The lactic acid present in yoghurt also helps in keeping the gut healthy. It is also good for vagina health. It prevents diseases like asthma, cancer and GI Tract infections. However, it can result in an increase in low-density lipoprotein in the body which might cause heart problems. It is prepared by the fermentation of milk by first heating it to a point where denaturing of protein takes place, then cooling it and storing it.
Buttermilk is similar to yoghurt. It is also a fermented drink. For preparing buttermilk, an acid (most preferably citric acid in lemon or vinegar) is added to the milk. Buttermilk is an effective vegan substitute for egg. It also contains proteins and vitamins. The protein content in 100 grams of buttermilk is 3.3 grams. It is less than yoghurt, though. If you go to the internet, there are many recipes in which eggs are replaced by buttermilk to make it edible for vegans.
Banana is most popularly used as an egg substitute during baking. Pancakes and muffins made by using bananas as a vegan substitute for egg are quite popular. As suggested, you should use ¼ cup of bananas to make it work in place of one egg. One medium-sized banana contains 1.3 grams of protein. Bananas are rich in potassium, though. Many doctors recommend eating bananas if you have low potassium content (hypokalemia) in your body.
Both flax seeds and chia seeds contain fibres, proteins and omega-3 fatty acids. They are an excellent plant based replacement for eggs. 100 grams of chia seeds contain 17 grams of protein. Other than protein, chia seeds also contain dietary fibre in ample quantities. 100 grams of chia seeds contain 34 grams dietary fibre which makes it a good egg substitute. Chia seeds also contain large amounts of calcium, iron and magnesium.
Flaxseeds (or linseeds) are also a great plant based egg alternative. They are similar to chia seeds in their nutritive value. Along with calcium, magnesium and iron, flax seeds also contain good amounts of vitamin- B6.Vitamin B6 helps in storing energy from proteins and carbohydrates, which is why flax seeds are even more beneficial than chia seeds.
Milk is an important egg substitute. It is also good for the skin. Our list will not be completed if we do not add milk as an effective egg substitute. Normally, when we have to use milk in place of eggs in a recipe, we use condensed milk. Just like bananas, ¼ cup milk replaces one egg in a recipe.
100 grams of condensed milk contains 8 grams of protein. It also contains calcium, vitamin-A, vitamin-B12, vitamin-B6 and magnesium in moderate quantities. Sweetened condensed milk is believed to be the best egg substitute for cake. Therefore, sweetened condensed milk is used in making various types of cakes and muffins.
Have you ever heard about this amazing vegan egg alternative? Well, Aquafaba in simpler terms is viscous water in which chickpeas are cooked. It incorporates the goodness of chickpeas. It is believed that aquafaba is a great alternative to the white part of the egg. In many recipes where eggs can’t be used, Aquafaba is used in place of eggs. It contains proteins and traces of some minerals like calcium and iron.
If you want fast results, you can always pick commercial egg substitutes from the market. There are many egg replacement substitutes available on Amazon and Flipkart. You can see many options based on your preferences. If you want a protein supplement, you can opt for protein powders. There are numerous supplements for vitamins and minerals as well in the forms of tablets and capsules. In this article, we have discussed things that we can use as an egg substitute. If you like this information and want to know more about health-related topics, subscribe to our newsletter today!