Food & Ingredients

15 Best Egg Substitutes for Cooking, Baking, and More

15 Best Egg Substitutes for Cooking, Baking, and More
Kristina Ratobilska/Getty Images; Victoria Pearson/Getty Images; Canva
By
Updated on February 13, 2025
by
Eggs have long been a beloved kitchen staple enjoyed in a variety of breakfast foods and baked goods. But if you’re a regular egg eater, you’ve likely faced some sticker shock recently at the grocery store. Prices have been climbing since September 2023, when eggs were a mere $2.07 a dozen, to $4.15 a dozen in December 2024.

 Possible reasons include the combination of an avian flu outbreak, which is estimated to further increase egg prices by 20 percent in 2025 because of the halt in production, and that more families are favoring eggs as a main protein.

The rising cost of eggs may have some families considering the use of egg substitutes. Others may have dietary restrictions or allergies that limit the use of eggs. The good news is that avoiding eggs doesn’t mean you have to give up your favorite foods or recipes.

The right egg substitute depends on what you’re using them for — some are suitable for general use, while others may be better for specific uses or diets. Read on to learn about different egg substitutions, their uses, nutritional information, and what experts think of them.

1. Commercial Egg Whites

While not a solution for egg allergies, as most people are allergic to the whites and not egg yolks,

 commercial egg whites such as Egg Beaters may be a good substitute if you can eat eggs and you’re following a low-fat diet.

 These may be cooked the same way as whole eggs, and you pour them right out of a carton.
According to the USDA, one large egg white contains 18 calories, 3.6 g protein, and less than 0.08 g fat.

2. Just Egg

If you’re looking for a plant-based egg substitute, both Kristin Gillespie, RD, who is based in Virginia Beach, Virginia, and Meghan Pendleton, RD, who practices in the Detroit area, recommend Just Egg. The product is available in a 16 ounce (oz) bottle, and you pour it onto a heated skillet to make plant-based scrambled eggs or omelets. Simply refrigerate the bottle after opening to save for your next use.

Per the company’s website, Just Egg is made with mung bean protein, canola oil, and turmeric, as well as onion, salt, sugar, and other flavorings.

 You can use 3 tablespoons (tbsp) to substitute for one egg. Each 3 tbsp serving has 70 calories, 5 g protein, and 5 g fat, which is close to that of a large egg.

 But unlike eggs, Just Egg has 0 mg cholesterol.

3. Unsweetened Applesauce

Applesauce may replace eggs that act as binders in recipes, such as drop cookies. According to the AAFA, you can replace one whole egg with ¼ cup applesauce in such recipes.

 Be sure to look for unsweetened varieties so you don’t end up with added sugars — you will still reap a bit of natural sweetness from the pureed apples.
From a nutritional perspective, the USDA reports that 50 g (about ¼ cup) unsweetened applesauce has 26 calories, 0.1 g protein, 0.1 g fat, and 6 g carbohydrates.

 The same serving provides 22 mg vitamin C, making it an excellent source of the nutrient.

4. Mashed Avocado

If you’re looking for a non-egg binding agent besides applesauce, consider mixing up your recipes with mashed avocado. Again, you can substitute ¼ cup pureed or mashed fruit per one egg in your recipes.

 This versatile fruit is recommended by Cedars-Sinai for its high nutrient profile, which includes mono- and polyunsaturated fats that may reduce LDL cholesterol, as well as fiber, folate, potassium, and magnesium.

According to the USDA, a 50 g (¼ cup) serving of mashed avocado offers 84 calories, 1.7 g protein, 5 g carbs, and 7.5 g fat. In addition, you get 3.4 g fiber (a good source) and some potassium, 234 mg.

5. Canned Pumpkin

Yet another binding agent you may already have in your pantry is canned (or pureed) pumpkin. As a rule of thumb, use the same ¼ cup size substitution per egg.

The USDA notes that 50 g pumpkin puree (about ¼ cup) provides 19 calories, 0.4 g protein, and 4.2 g carbohydrates. It furthermore offers a bit of fiber, 1.3 g, and 104 mg potassium.

In a review published in Plants in May 2022, researchers noted the overall health benefits of pumpkin, such as its anti-inflammatory, antioxidative, and antimicrobial effects in the body. Diets that include such foods may reduce the risk of diabetes, cancer, and heart disease.

6. Mashed Bananas

Like applesauce, mashed bananas can substitute eggs as binding ingredients in certain recipes. In such cases, you can substitute ½ a medium banana per egg, per Kids With Food Allergies.

 This will provide the ¼ cup substitution you need per egg, says Gillespie. Mash the banana well with a fork to prevent clumps in your recipe.
Research published in Food & Function in June 2021 suggested that, like applesauce, bananas offer antioxidants and anti-inflammatory benefits that may reduce your risk of chronic diseases such as diabetes and cancer.

 According to the USDA, ½ ripe banana offers 57 calories, 0.4 g protein, 0.2 g fat, 13.2 g carbohydrates, and 188 mg potassium.

7. Gelatin

Unless you’re following a vegan diet, you may be able to use gelatin in place of eggs. Gelatin is a type of animal protein–based food additive that acts as a thickening agent in a variety of packaged food items, explains the Academy of Nutrition and Dietetics.

You can also purchase gelatin by itself to use in cooking and baking at home. According to the American College of Allergy, Asthma, and Immunology (ACAAI), you can combine one packet of gelatin with 2 tbsp warm water to substitute one egg.

According to the USDA, a 1 tbsp envelope of gelatin has 23 calories and about 6 g of protein.

8. Ground Flaxseed

While technically a dry ingredient, ground flaxseed may act as a binding agent in recipes. To achieve this, simply combine 3 tbsp warm water with 1 tbsp ground flaxseed and allow to sit one minute before using. This recipe is equivalent to one egg, per Kids With Food Allergies.

According to the USDA, 1 tbsp of ground flaxseed has 37 calories and 1.3 g protein.

 As the Academy of Nutrition and Dietetics notes, flaxseed is a good plant-based source of alpha-linolenic acid (ALA), a type of omega-3 essential fatty acid.

9. Plain Yogurt

Plain yogurt is another one of Gillespie’s favorite egg substitutes — she suggests swapping ¼ cup in for 1 large egg. This can act as a leavening agent in your recipes, per the Academy of Nutrition and Dietetics.

According to the USDA, 50 g plain yogurt (about ¼ cup) made from whole milk contains 39 calories, 1.9 g protein, 2.2 g fat, and 2.8 g carbohydrates.

 Plain yogurt is also a good source of calcium.

The key word here is plain — when shopping for yogurt, check ingredient labels carefully to make sure it doesn’t contain any added sugars, fruits, or flavors.

10. Buttermilk

While you might know this fermented dairy product from certain biscuit and pancake recipes, you may also be able to use buttermilk as an egg substitute in a variety of baked goods. Like yogurt, buttermilk may be used as a leavening agent in baked goods. It may work well in both sweet or savory baked goods, such as breads, cookies, muffins, and cakes.

 Southern Living notes the ¼ cup to 1 egg ratio works for substitution in this case, too.
According to the USDA, a 50 g, or about ¼ cup, serving of low-fat buttermilk has 22 calories, 1.7 g protein, 0.5 g fat, and 2.4 g carbohydrates. Like plain yogurt, buttermilk contains calcium and vitamin D.

11. Tofu

For an easy scrambled egg substitute, try swapping 2 oz of firm tofu for a large egg. The Academy of Nutrition and Dietetics says you can substitute 2 oz extra-firm tofu for a hard-boiled egg, or ¼ cup of silken tofu in baking recipes for added moisture and richness.

According to the USDA, a 50 g, or roughly ¼ cup, serving of silken tofu offers 22 calories, 2.2 g protein, 1.1 g fat, and 0.6 g carbohydrate. Additionally, the same serving size contains 11 mg calcium and 63 mg potassium.

12. Arrowroot Powder

Arrowroot powder, a starch-based cooking agent derived from a tropical plant of the same name, is traditionally used as a thickening agent in recipes.

 Arrowroot powder is flavorless, making it a useful addition to a variety of dishes.

 You can use 2 tbsp mixed with 3 tbsp water in place of one egg.

According to the USDA, 2 tbsp of commercially prepared arrowroot powder contains 80 calories and 18 g carbohydrates.

 This product is naturally free of fat, and it doesn’t offer any protein.

13. Baking Powder and Vegetable Oil

A combination of baking powder and vegetable oil may work as a leavening agent in cooking and baking. According to Kids With Food Allergies, you can mix 1 teaspoon (tsp) baking powder with 1½ tbsp vegetable oil and 1½ tbsp water for each egg you’re replacing.

It’s also important to assess the nutritional value of each ingredient. According to the USDA, baking powder is a high-sodium food,

 while the agency also reports that 1 tbsp of vegetable oil is more calorie dense than an egg — this amount has 120 calories and 14 g of fat.

 As a result, the full substitution amount of 1½ tbsp of vegetable oil would come to about 180 calories and 22 g fat.

14. Aquafaba

An unconventional ingredient that may be used as a binding agent to substitute eggs is aquafaba. Pendleton explains that aquafaba is essentially the liquid that’s left over from a can of chickpeas. “Aquafaba can also be whipped into a meringue very similar to eggs,” she says.

To use aquafaba as an egg substitute, U.S. News and World Report recommends 3 tbsp per whole egg.

 Three tbsp of aquafaba contains approximately 9 to 15 calories and trace amounts of nutrients.

Aquafaba is a low-calorie, low-fat egg substitute — to reduce the salt content, you can choose low-sodium varieties of canned chickpeas, if desired.

15. Margarine or Butter

Finally, if you have a cooking recipe that calls for using egg wash as a glaze, you can substitute melted margarine or butter instead. The ratio is 1:1 in this case. You can use one of these substitutes for eggs in breads, pies, and other baked goods to give them a brown, crispy, and shiny outer crust.

According to the USDA, a 14 g serving (about 1 tbsp) of margarine contains 100 calories, 11 g fat, and 500 IU vitamin A.

 The same serving of unsalted butter contains 102 calories, 11.5 g fat, and 355 IU vitamin A.

When to Consider an Egg Substitute

Although prices may be a deterrent lately, health concerns about eggs aren't uncommon. “The primary reason egg substitutes are recommended in my experience is related to hypercholesterolemia,” says Gillespie. “Others may need to omit eggs from their diets due to an egg allergy or adherence to a vegan diet.”

According to the American Academy of Allergy, Asthma, and Immunology, eggs are the second most common food allergen in young children, affecting nearly 1 percent of all kids.

Additionally, it’s possible to have an intolerance to eggs. While not life-threatening like an egg allergy, an egg intolerance may still cause uncomfortable symptoms. Possible symptoms of a food intolerance include heartburn, headaches, and signs of gastrointestinal discomfort, such as bloating, gas, abdominal pain, and diarrhea.

Tips and Considerations About Egg Substitutes

Depending on what you're cooking, Gillespie cautions that some substitutes work better than others, particularly in baking recipes. “It's important to do your research and pay close attention to the composition and desired flavor, texture, and appearance of your final product, as some of these subs can modify the texture, appearance, flavor, and moisture level of your baked goods,” she says.

Pendleton recommends finding recipes “that already take egg substitutes into consideration.” She notes that you might need to experiment with recipes that don’t already omit eggs, where you might have to change the proportions of other ingredients. Also, the AAFA suggests that if a baking recipe calls for three or more eggs, it may be best to make something else, as egg substitutes may not work well.

Also, consider nutrition when choosing your egg substitute. “Many egg subs are lower in fat and fat-soluble vitamins than traditional eggs, so it is important to obtain these nutrients elsewhere,” says Gillespie. To help fill in these gaps, the AAFA recommends getting plenty of other proteins in your diet, along with leafy greens, vegetables, fruit, and enriched or whole grains. On the other hand, swapping in things like vegetable oil and nut butter for egg may not be prudent for someone watching their caloric intake, as these ingredients are higher in calories than eggs.

What’s more, Pendleton emphasizes the importance of choline, an ingredient naturally found in eggs and other animal products, such as meats and fish, that is not as widely available in plant-based foods.

 “Choline is very important for a healthy brain and liver, and is especially important for pregnant people to eat, because a deficiency can cause neural tube defects in babies,” she says. “If a person excludes both eggs and meat from their diets, they may be at a higher risk for deficiency.”

If you don’t eat eggs and meat, and are concerned about your choline intake, Pendleton recommends reaching out to a registered dietitian or a doctor about nutritional counseling or possible supplementation.

The Takeaway

  • There are a variety of egg substitutes that can be used for health, budget, or ethical reasons.
  • Some egg substitutes work better for certain purposes, such as baking, than others.
  • It’s important to note the nutrition facts for egg substitutes, as not all are compatible with every dietary need.
  • With some experimentation and time, you can figure out your favorite egg substitutes.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Average Price Data (in U.S. Dollars), Selected Items. U.S. Bureau of Labor Statistics.
  2. Egg Prices Continue to Increase. U.S. Department of Agriculture. January 27, 2025.
  3. Brooks K. Egg Prices Have Soared 60% in a Year. Here's Why. CBS News. January 17, 2023.
  4. Egg Allergy. Mayo Clinic. June 11, 2022.
  5. Egg Beaters Original Liquid Egg Substitute. Bob Evans Farms.
  6. USDA FoodData Central Food Details, Egg White. U.S. Department of Agriculture. December 16, 2019.
  7. Just Egg. Just Egg.
  8. USDA FoodData Food Central Food Details, Egg, Whole. U.S. Department of Agriculture. December 16, 2019.
  9. Replacing Egg. Kids With Food Allergies. December 2022.
  10. USDA FoodData Central Food Details, Applesauce, Unsweetened. U.S. Department of Agriculture. April 28, 2022.
  11. Bogdonas K. Egg Substitutes When Baking. University of Illinois Urbana-Champaign. February 10, 2023.
  12. In Case You Need a Reason to Eat More Avocado. Cedars-Sinai. September 26, 2017.
  13. USDA FoodData Food Central Food Details, 100% Mashed Avocado. U.S. Department of Agriculture. December 1, 2021.
  14. USDA FoodData Central Food Details, Pumpkin Puree. U.S. Department of Agriculture. July 29, 2021.
  15. Batool M et al. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants. May 24, 2022.
  16. Sarma PP et al. A Pharmacological Perspective of Banana: Implications Relating to Therapeutic Benefits and Molecular Docking. Food Function. June 8, 2021.
  17. USDA FoodData Central Food Details, Bananas. U.S. Department of Agriculture. April 1, 2020.
  18. Begun R. What Are Food Additives? Eat Right. April 27, 2022.
  19. Cooking and Baking With Food Allergies. American College of Allergy, Asthma, and Immunology. March 21, 2019.
  20. USDA FoodData Central Food Details, Gelatins. U.S. Department of Agriculture. April 1, 2019.
  21. USDA FoodData Central Food Details, Seeds, Flaxseed. U.S. Department of Agriculture. April 1, 2019.
  22. Klemm S. Do Kids Need Omega 3 Fats? Eat Right. August 12, 2020.
  23. USDA FoodData Central Food Details, Yogurt, Plain, Whole Milk. U.S. Department of Agriculture. April 28, 2022.
  24. Al-Hatlani A. The Best Egg Substitutes for Baking. Southern Living. August 24, 2023.
  25. USDA FoodData Central Food Details, Buttermilk, Low Fat. U.S. Department of Agriculture. April 28, 2022.
  26. Newgent J. Egg Alternatives. Eat Right. January 20, 2023.
  27. USDA FoodData Central Food Details, Silken Tofu. U.S. Department of Agriculture. July 29, 2021.
  28. How to Cook With Arrowroot Starch: A Beginner’s Guide. Bob’s Red Mill. April 28, 2020.
  29. Parsons R. 5 Ways to Cook With Arrowroot Powder. One Green Planet. 2023.
  30. Roberts J. We Tested 8 Egg Substitutes for Baking and the Winner is a Revelation. The Kitchn. January 30, 2025.
  31. USDA FoodData Central Food Details, McCormick, Culinary, Powdered Arrowroot. U.S. Department of Agriculture. April 1, 2019.
  32. USDA FoodData Central Food Details, Baking Powder. U.S. Department of Agriculture. October 28, 2021.
  33. USDA FoodData Central Food Details, Vegetable Oil. U.S. Department of Agriculture. October 28, 2021.
  34. Howley E. What Is Aquafaba? U.S. News and World Report. March 14, 2022.
  35. Levinson J. Aquafaba’s Versatility. Today’s Dietitian. September 2017.
  36. USDA FoodData Central Food Details, Margarine. U.S. Department of Agriculture. October 28, 2021.
  37. USDA FoodData Central Food Details, Butter, Without Salt. U.S. Department of Agriculture. April 1, 2019.
  38. A Better Understanding of Egg Allergy in US Children. American Academy of Allergy, Asthma and Immunology. May 3, 2020.
  39. Food Intolerance. Cleveland Clinic. August 11, 2021.
  40. Choline. National Institutes of Health. June 2, 2022.
Meet Our Experts
See Our Editorial PolicyMeet Our Health Expert Network
Lynn Griger photo

Lynn Grieger, RDN, CDCES

Medical Reviewer

Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

See full bio

Kristeen Cherney, PhD

Author
Kristeen Cherney, PhD, is a freelance writer, essayist, author, and poet with more than 15 years of health writing experience for digital platforms such as Healthline, The Mighty, and LiveStrong. She’s covered nutrition, women’s and children’s wellness issues, as well as specialized topics ranging from diabetes and thyroid disease to anxiety, depression, asthma, allergies, and skin conditions.

With a doctorate in English (rhetoric and composition), Dr. Cherney focuses her academic scholarship on the intersection between disability and literacy. She also holds a Master of Arts in English and a Bachelor of Arts in communication.

Cherney has contributed to the books The Wiley Handbook on Violence in Education: Forms, Factors, and Preventions, Composing in Four Acts: Readings for Writers, and Georgia State University's Guide to First-Year Writing, as well as to scholarly journals like Praxis, the Journal of Teaching Writing, and the Journal of Dracula Studies.

Cherney enjoys running, meditating, hiking, and paddleboarding.
See full bio
See Our Editorial PolicyMeet Our Health Expert Network