The 6 Best Egg White Substitutes

Chris Starks
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What is egg white?

Egg whites are a common ingredient when baking cakes, cookies and other baked goods. They are used in a lot of different recipes for their leavening effect and their ability to promote good texture. However, egg whites do have some negative health effects due to the cholesterol and fat they contain.

In this post, we’ve rounded up 6 of the best egg white substitutes so that you can easily substitute egg whites in a recipe and continue enjoying your favorite recipes without the side effects caused by eating all that egg.

How healthy (or unhealthy) is it?

Egg whites are 96% water and contain no fat or cholesterol as the yolk is rich in both. They’re great for making meringues and other baked treats and are considered a healthier substitute for ingredients that include fat and cholesterol like whole eggs, butter and oil for baking or making sauces and soups.

And this is why they’re often used as an ingredient in low-fat diets and weight loss plans. However, egg whites don’t have any fiber, so if you’re looking to get in more fiber into your diet, you’re better off using another substitute.

If you’re concerned about the side effects of eating eggs, I recommend you check out my post on the Healthy Foods vs. Dangerous Fad Diets.

In this post, I’m going to introduce six healthier alternatives to egg whites. I’ll also tell you about each alternative’s nutritional value and advantages and disadvantages.

Nutritional Breakdown

If you suffer from an egg allergy or are following a strict vegan diet, egg substitutes will be crucial to your cooking. While coconut egg whites are good, they do not have all the nutrients of real eggs. For best results when baking, you need to substitute commercial egg whites. The better your egg substitute fits the role of egg whites in baking, the better the finished product will be. Here are some of the best egg white substitutes available.

Egg Beaters Original No Added Sugar

Egg Beaters Original are more than just a viable substitute for real eggs in recipes. This egg white substitute is a rare combination of nutrition and taste which makes it a good overall substitute. The nutritional profiles are nearly identical; the only difference is that Egg Beaters do have a few extra carbs.

As far as taste goes, Egg Beaters leave a chalky aftertaste and do not entirely mimic the flavor of eggs, but it is less noticeable than most of the egg substitutes out there.

Available in Multiple Sizes Tastes Close Enough to Real Eggs

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What recipes are egg whites used in?

Egg whites are the liquid part of an egg, concentrated in protein. They are a popular ingredient in many foods, including eggnog, angel food cakes, meringues, and chiffon cakes. Egg whites are used as an ingredient in many recipes to give volume and thickness.

Egg whites are a nutrient-dense food, and an excellent source of high-quality protein and other important vitamins and minerals.

Some people may have issues with eating the yolk of an egg because of a concern over consuming cholesterol. But the yolk is actually a rich source of other important nutrients such as vitamin A, folate, iron and other nutrients. So we encourage you to stay away from egg white only recipes and keep in mind that there are several high-quality complete protein foods that also provide other important nutrients.

If you visit your local grocery store, you'll be bombarded by a range of egg white products. But if you take a close look at the serving size per container – typically 2 or 4 eggs – you'll find that a lot of these products do not offer a significant nutritional value.

Why do we need egg white substitutes?

Egg whites are used in a variety of food applications, from the obvious like omelets and meringues to the more unexpected like meatballs and marshmallows. They’re useful because they’re inexpensive, they’re adaptable, they’re simple to use, and cooking with them is simple and low maintenance. Egg white recipes are reliable and consistent, and they’re predictable. However, egg whites also have certain disadvantages.

Egg whites are expensive, especially fresh eggs, and are more expensive than many other proteins. They’re also perishable, especially in warm environments, and if you’re using real eggs you have to worry about spoilage. They’re also the cause of many different allergies and can be hard to work with if you have a sensitivity to eggs. Finally, cooking with whole eggs requires you to deal with the potential risk of them breaking, spilling out, or becoming runny.

Aquafaba 🌱

I hadn't heard of aquafaba until recently, and it seems everyone is getting quite excited about its usage in cooking. Aquafaba or üÔокий is the liquid from canned beans. Specifically, the word "aquafaba" refers to the liquid that comes from a can that's labeled "beans" or has "legume" on the label, such as chickpeas, white beans, and kidney beans. The aquafaba liquid should not be used in recipes that call for ordinary vegetable broth, or water, because substituting plain water would introduce extra flavoring.

Baking soda and vinegar 🌱

Fluid, white, and depleted in taste. These are characteristics of egg whites, which are used in many recipe applications. When making cookies, pie crusts, egg wash, or even salad dressing, an egg white substitute is highly sought after.

Two different methods can be used to replace egg whites:

Use an egg replacer ð¥±ð³§

Optionally, use different ingredients for best results.

To substitute egg whites using an Egg replacer, follow the directions on the container. If the egg replacer is a powder, mix the powder with water to get the desired consistency and use this mixture as an egg white substitute. However, this can be a time-consuming task, as you will need to tend to your mixture every few minutes.

As mentioned previously, you can also use different ingredients to replace egg whites. The texture will vary depending on the ingredients you choose, but not as soon as with the replacer. The substitutes for egg whites will also hold up better when exposed to heat. Some popular substitutes are the following:

  • Applesauce
  • Yogurt
  • Vegetable oil
  • Bananas
  • Cornstarch

There is a good chance that some recipes on your tried and tested list require egg whites. But if you’ve resolved to do without eggs, you’ll need an alternative. Even if you’re not vegetarian, you might occasionally want to skip the egg yolks for health reasons, a change in your diet, or just for a change of taste. You could simply eliminate recipes that require egg whites, but you’ll be depriving yourself of numerous delicacies.

The good news is that there are substitutes. These include:

Vegetable oil. This is the most familiar substitute, but it doesn’t work well for baking. Mix it with vinegar and you can use it as a coating once the item is thoroughly coated and has set.

Agar agar and cornstarch. These are almost the same. They are texturizers that will hold ingredients together. In addition, cornstarch can be used to create a tight batter that’s a good substitute for quiche, as well as pies and pastry.

Flax seeds🌱

The flaxseeds help to form a gel and is better than using egg whites alone for binding. You can use the whole flax seeds instead of grinding them. Simply add them to the recipe along with the other wet ingredients. Let the mixture sit for 5 minutes and blend everything in the blender again. This works great if you’re baking cakes and bread.

There is a good chance that some recipes on your tried and tested list require egg whites. But if you’ve resolved to do without eggs, you’ll need an alternative. Even if you’re not vegetarian, you might occasionally want to skip the egg yolks for health reasons, a change in your diet, or just for a change of taste. You could simply eliminate recipes that require egg whites, but you’ll be depriving yourself of numerous delicacies.

The good news is that there are substitutes. These include:

Vegetable oil. This is the most familiar substitute, but it doesn’t work well for baking. Mix it with vinegar and you can use it as a coating once the item is thoroughly coated and has set.

Agar agar and cornstarch. These are almost the same. They are texturizers that will hold ingredients together. In addition, cornstarch can be used to create a tight batter that’s a good substitute for quiche, as well as pies and pastry.

Fruit puree🌱

Using fresh eggs is the best. Not only do they taste good but they are also fully nutritious. But sometimes, there are situations when you are stuck with a recipe that requires using only egg whites. Here are a few ways you can make your recipe work with egg whites.

Mashed potatoes 🌱

You can make the mashed potatoes lighter and less starchy in taste by using a substitute. The most commonly used one is the egg white. It is not only light but has a protein punch that will help replace the carbs going out of the system.

An effective ratio is 3/4 cup of low-fat milk and one egg white. Beat the egg white well so that it clumps up and then add it to the milk. Add the mixture to the mashed potatoes gradually while you are mixing. It will easily mix with the potatoes and you should be able to enjoy the lighter version.

Nut Butters 🌱

Among the best egg white substitutes for fresh eggs and egg whites are pureed nuts. Nut butters provide an excellent texture for baking, and they add a rich flavor.

There are two main nut butters to consider and they are peanut butter and almond butter. You can also use other nuts such as cashews and hazelnuts. Some manufacturers add sugar to improve the consistency and to sweeten the flavor and texture.

You will not have the same nutritional benefits as with fresh eggs, but they are a good alternative.

Vegetable oils can be used as an egg white substitute in baking and in cooking. Vegetable oil works well because it has a great flavor, so you don’t have to worry about the outcome. You will have to experiment with the amount of vegetable oil that you use because it depends on the recipe. But, the best way to get the substitute right is to do an oil blend to ensure you get the right taste.

Animal fat can also be used as an egg white substitute since it has the same consistency and the same consistency as fresh eggs.

Egg Whites are usually used by bakers to make a meringue, to add lift to the recipe, and to make the texture softer and fluffier.

My favorite substitute as an egg white substitute is the egg alternative product. The brand I use is called Ener-G.

The Bottom Line

When you're looking to replace egg white, it's important to remember this recipe hack isn't just for meringues. Egg white substitutes have a wide variety of uses that go beyond a base for desserts. Whether it's used to make your favorite cookies a little richer, create a more well-rounded veggie burger, or ensure your homemade salad dressing does not separate, egg white substitutes can improve the texture and flavor of a wide variety of dishes.

When cooking with egg whites substitutes, it's important to retain an understanding of what the egg white does in the finished product and how the egg white substitute will be replaced. So, if your recipe calls for up to 2 whole eggs, you'll need to use egg white substitutes in the same amount. If eggs are a main ingredient in the dish, you'll want to temper the amount of egg white substitute you use. And, if the recipe calls for more than two eggs, you can replace some of the egg whites without worrying the final dish will separate.

Top vegan picks

While eggs are what give pastry and desserts the fluffiness and volume that make them delicious, there are a lot of reasons why you would want to avoid using eggs.

Thankfully, there are alternatives as egg replacers, including some healthier options than others. Here are a few of them and their egg white substitute equivalents.

Top healthy picks

The best egg white substitute is safe, easy to find, affordable, and usable for various types of recipes. The following are six of my favorite egg white substitute recommendations.

My current favorite egg white substitute is soy protein isolate powder. Make sure the brand you choose is made with organic soybeans.

This is safe to consume, high in protein and has a neutral flavor.

Egg replacer is another favorite of mine.

Make sure to choose a brand that contains only potato starch, tapioca starch, and leavening (baking soda or baking powder).

In addition to being a great egg white substitute, it can also help make your baked goods gluten free.

Chia Seeds are a viable option for serving the same purpose as egg whites.

They’re not as common as the egg white substitute powders, but they’re good for you too. Known for their health benefits, these are tiny seeds from the chia plant.

Chia seeds are rich in protein, fiber, and other nutrients.

Cottage cheese is yet another good egg white alternative.

Because it contains protein and has a mild flavor, it’s a great choice for many recipes.

Be sure to choose low-fat or non-fat varieties to try and limit the amount of added calories.

Top convenient picks

In a rush to whip up a devilish recipe or a delectable favorite, the availability of egg whites often becomes problematic. That’s why it is the go-to ingredient for whipping up an egg-white fluff for a variety of desserts, drinks, and snacks. Also, if you're a vegetarian, you may find yourself in a situation where you must replace the egg whites with proper substitutes.

CONSIDERATIONS

Instant options – You may find many egg-like products in the instant section of the grocery store. Egg-like goods are available to sub the egg whites in the most common recipes. They are convenient and can be easily served as they are. However, the egg-like options may have various other ingredients. You may find some with artificial sweeteners and preservatives or saturated fats or oils added to them.

Egg-like goods are a great quick fix to replace the egg-whites in your recipe. But for the safest recipe, it's better to choose the option that offers you the flexibility to choose what suits you best.

Refrigerated products – Refrigerated products are an easy fix for the egg whites. But as per your recipe, they offer less control. Many refrigerated products may come with saturated fats and oils, salt and other ingredients added to them. You may choose to use them if you have no other option.

Top convincing picks

Good news for those who have been following a low-fat diet: egg substitutes are brought to the market. The main advantage of getting the egg substitutes is they can reduce the amount of cholesterol you need to consume and lower the risk of coronary disease. Though some of you might think that choosing egg substitutes is a perfect solution to keeping the egg consumption, but you can’t create many foods with egg substitute since each has its own unique properties for different foods. The top 5 eggless egg products in the market are the Soy Whip, Egg Beaters, Egg Substitute Powder, AnyEgg, and Just Whites—we bring the detailed information of each egg substitute so that you can choose the best one that replaces the egg whites in your breakfast.

Nowadays, people are becoming more and more interested in eating eggs, but due to cholesterol, it’s better to have lower cholesterol. Egg white has no cholesterol in it, and it is the best food to be a nutrient, so people who are interested in good health choose eating egg whites. Egg whites are considered as the superfood and it’s a perfect choice for the people who eat low-fat foods. But in order to have an egg white, you’re required to separate egg yolk from egg white.