4 Healthy Vegan Swaps for Eggs!

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Costa Rican breakfast

What’s the number one ingredient that many of us ate for breakfast when we were younger and used when baking cookies with our mothers?

Eggs!

After all, we were always told that eggs are healthy for you. 

Unfortunately, eggs are full of fat and cholesterol.

One egg actually has 200 milligrams of cholesterol, which is more than double the amount of cholesterol in a Big Mac. Consuming eggs also increases your risk for heart disease, prostate cancer and diabetes. Plus, consuming eggs can also put you at risk for food poisoning. In 2018, approximately 206 million eggs were recalled following reports of salmonella. 

Further, consuming eggs contributes to the factory farming industry where chickens have their beaks removed in a painful procedure and then are kept in small, dark and cramped cages and never get to go outside. Did you know that a factory farmed chicken only lives an average of 42 days? In contrast, in the wild, chickens live for many years. Over 60 million chickens are reared for meat every year. 

Luckily, it is very easy to not support the factory farming industry, leave the chickens alone and keep eggs off of the breakfast table and out of baked goods! 

Here are 4 Easy Vegan Swaps for Eggs! 

1. Tofu. Are you or your loved ones used to eating scrambled eggs for breakfast? Instead, try making a delicious tofu scramble with a pinch of the spice turmeric to give your tofu the perfect yellow color. Turmeric is an antioxidant with anti-inflammatory health benefits. If you are at the beginning of your vegan journey and trying to let go of animal products, try adding in some delicious shredded vegan cheese from the brands Violife (our personal favorite) or Daiya into your tofu scramble. Use ¼ cup of tofu as a replacement for 1 egg. Enjoy your tofu scramble with a side of fruit, breakfast potatoes and some gluten-free toast. Instead of using eggs in a quiche recipe, use tofu! Tofu helps to create that wonderful quiche texture. Looking for delicious vegan breakfast and brunch recipes? In our 3-part Sweet & Savory Summer cooking series, we have an entire class called Brilliant Breakfast and Brunch with excellent vegan egg-free recipes such as Costa Rican Breakfast Platter, Potato Crust Quiche and Morning Glory Muffins! You can sign-up here to receive all the 33+ tasty recipes, 3 full length class recordings, detailed shopping lists and daily support. 

Tofu scramble with soothie

2. Flaxseed. Most people think that baking is impossible without eggs. But, that is one food myth that we are happy to bust for you. While eggs do provide moisture, fat, and structure to cookies, brownies, cakes, instead, you can simply make a flaxseed “egg”! Flaxseed emulates the binding qualities of eggs. Replace 1 egg in a recipe for a “flax-egg”. Making a flax-egg is easy. Start by mixing 1 tablespoon of ground flaxseed with 3 tablespoons of water and then letting it thicken for 5-10 minutes. Flaxseeds are a wonderful source of fiber, potassium and essential fatty acids. They can help to improve and regulate digestion. 

3. Bananas. Ripe spotty bananas are a great substitute for eggs when baking. They add extra moisture and sweetness to cookies, muffins and cakes. Use approximately 1 ripe mashed banana as a replacement for 1 egg. Looking for the perfect vegan muffin recipe? Well your search is now over! We have the perfect delicious recipe for vegan Chocolate Chip Banana Muffins in our 3-part cooking series called Perfect Parties, Potlucks, Picnics and Prep. When you sign up for this series, you’ll receive this muffin recipe plus 33+ vegan recipes, 3 full-length class recordings, detailed shopping lists and daily support. 

Ripe bananas, with brown spots, are best for your health
Chocolate chip banana muffins! Yum!

4. Applesauce. Another simple, sweet and delicious substitute for egg is applesauce. You can use ¼ cup of applesauce as a replacement for 1 egg. We recommend purchasing an applesauce without any extra preservatives or processed sweeteners such as this Thrive Market brand. Or, you can make your own applesauce at home by blending up 2-3 raw, organic apples, 3 medjool dates (pitted) and 1 tsp of cinnamon. Apples are rich in antioxidants and they are a great source of malic and tartaric acids which help to cleanse the liver and gallbladder. 

Now that you know how easy it is to leave eggs off of your plate, we hope that you enjoy your vegan breakfast & baking! 

And, if you’re looking for more amazing vegan cooking options — particularly as they Holiday Season approaches –join our upcoming, three-part series: “Pardon My Turkey.”

Pardon My Turkey

Each Vegan News Daily Dinner Club class is approximately 90 minutes long and has a fun theme

  • Amazing Appetizers & Sides November 5th
  • Exciting Entrées & Delicious Desserts November 12th
  • Beautiful Breakfast & Brunch November 19th

You will receive your delicious 21+ vegan recipes in your very own amazing vegan Thanksgiving Recipe Book — authored by our very vegan stars — as well as detailed shopping lists — all by November 1st.

You can relax, take notes and watch the series! You’ll be prepared to start cooking after you’ve watched the show. And don’t worry if you miss a class! You’ll receive full-length video recordings of each class in your private play list.

How nice is that! So join us! And, for lots more recipes, subscribe to our YouTube Channel right here!

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