Versatile and Rich in proteinEggs are a staple in breakfast and a major ingredient in bread.
But if you follow a vegan diet, are allergic to eggs, or are looking for this Reduce cholesterol intakeYou might consider switching to vegan eggs.
As plant-based diets gain in popularity, more and more vegan egg alternatives are hitting the market.
Plant-based eggs mimic the texture and flavor of traditional eggs, but are they better for you and the Earth?
Here’s what you need to know about egg substitutes.
What are vegan eggs made of?
Vegan eggs come in liquid and powdered form; The main ingredients vary from brand to brand.
for example, vegetarian Made with organic soy milk powder. only eggs It is a liquid vegetable egg made from mung beans, while the main ingredient in it Bob’s Red Mill Egg Shop Potato starch.
Thickening agents and emulsifiers may be added to help recreate the delicate texture of scrambled eggs.
Spices — such as turmeric in JUST Egg, or nutritional yeast and black salt in VegetEgg — can also be added to mimic the flavor of the eggs.
How to use vegan eggs
Since vegan eggs come in powder or liquid form, which egg substitute should you choose?
This depends on the method you plan to use or prepare.
If you’re looking for a breakfast option to replace scrambled eggs, you’ll want to use a liquid form of vegan eggs.
They are convenient and easy to use, and they usually contain emulsifiers that help in achieving that delicate texture.
Vegan eggs in liquid form are also your best bet for recipes where eggs are the star of the show, like a crowded or a egg cup.
On the other hand, if you are looking to replace eggs in baked goods, it will be easier to work with a homemade or powdered option.
If you are using a liquid vegan egg for baking, you will need to adjust the water content in the recipe to accommodate the extra liquid.
Many vegan egg powder can also be reconstituted with water and used as a breakfast substitute.
How to make vegan eggs
If you need an egg substitute in a pinch, you can make your own vegan eggs using just a few ingredients.
If you have aquafaba or flaxseed, you have everything you need to make a vegan egg substitute. Adrien paczosaCEDRD-S, RD, LD, CEDRD-S, registered, licensed dietitian and founder of I Live Well Nutrition, suggests the following two methods:
Mix one tablespoon of ground flaxseeds and three tablespoons of water as a substitute for one whole egg
Keep the liquid that you usually drain from the can hummus And use it as a substitute for egg whites. Three tablespoons of aquafaba equals one egg white.
Are vegan eggs healthy?
Vegan eggs definitely have some nutritional benefits, but there are a few things to consider before you make the switch.
The traditional egg is a All food, while vegan eggs are more processed and may contain stabilizers and additives, says Baccoza.
Plant-based alternatives also contain less protein and more sodium. For example, a big egg It contains 70 calories, 6 grams of protein, and 65 milligrams of sodium.
2 tablespoons Serving of vegan eggsBy comparison, it has 35 calories, 3 grams of protein, and 150 milligrams of sodium.
If you’re trying to limit your cholesterol intake, a vegan egg contains zero cholesterol, compared to 207 milligrams in a large egg.
Alternatively, you can substitute two egg whites – two also Cholesterol free For a whole egg.
Vegan eggs can be a great alternative if you have an egg allergy or follow a vegan diet.
Just be sure to look at the ingredients list so you can choose an egg alternative that matches your health goals.
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