If you haven’t heard, egg prices are egg-stremely high right now! Let’s talk about some ways you might be able to save money on eggs by replacing them with something else in the kitchen.
Recently, our friends from University of Illinois Extension’s Nutrition and Wellness Team shared an article about how to substitute eggs in almost any recipe. The article shows the different ways eggs are used in recipes. They might be used to provide moisture in the recipe, as a binder that helps the ingredients stick together, or as a leavening agent that helps the final product rise and become fluffy.
This got us thinking – which recipes in the Eat.Move.Save. collection could be made with some of these substitutions for eggs? While these might not work when eggs are the star of the show, like an omelet or egg casserole, you can often use other ingredients instead of eggs without noticing much of a difference. Here are some suggestions:
- Instead of eggs used as a binder that holds the ingredients together in recipes like our Turkey Meatloaf, Black Bean Burgers and Salmon Tots, try:
- 1 Tablespoon flax or chia seed + 3 Tablespoons warm water (combine and let sit for 5 minutes) Bonus: You’ll be adding some fiber and healthy fats from the seeds!
- 1 package plain gelatin + 2 Tablespoons warm water (do not mix until ready to use)
- Instead of eggs used for moisture in recipes like our Banana Wheat Quick Bread and Blueberry Pancakes, for every 1 egg in the recipe try:
- ¼ cup mashed banana, avocado, sweet potato, or beans; unsweetened applesauce, pumpkin puree, low-fat mayonnaise, plain yogurt, or silken tofu. Tip: When choosing which of these to use, think about the flavor of the recipe.
- Instead of eggs used as a leavening agent that helps cookies or muffins rise in the oven, try either of these mixtures for every 1 egg in the recipe:
- 1 Tablespoon vinegar + 1 teaspoon baking soda
- 1 ½ Tablespoons water + 1 ½ Tablespoons oil + 1 teaspoon baking powder
You can also look for recipes that don’t have eggs in the first place, like our Cherry Muffin Tops or No Bake Pumpkin Pie. We even have a delicious Tex-Mex Tofu Scramble recipe that uses firm tofu, which has a texture very similar to scrambled eggs. Give it a try next time you’re in the mood for a hearty breakfast!
Keep in mind that these substitutions might not work in every recipe, like in some baked goods when eggs are working as both the binder and leavening agent. These subs probably will not work well in recipes that call for three or more eggs, either. But don’t be afraid to experiment a little to find the right substitution for what you need. We’re just really thankful there are things you can use instead of eggs if you don’t have them!
Tex-Mex Tofu Scramble
Ingredients
- 3 teaspoons vegetable oil
- 1 (14 oz.) package of firm tofu, rinsed and crumbled
- 1½ teaspoons chili powder
- 1 teaspoon ground cumin
- ¼ teaspoon salt, divided (adjust to taste)
- 1 small zucchini, cut in small slices or cubes
- ¾ cup fresh or frozen corn, cooked
- 4 green onions, sliced
- ½ cup Monterey Jack or other similar cheese, shredded
- ¼ cup fresh cilantro or fresh parsley
- ½ cup prepared salsa
Preparation
- Wash hands with warm water and soap.
- Before cutting, gently rinse zucchini and green onions under cool water.
- Heat 1 ½ teaspoons oil in a large skillet over medium heat. Add tofu, chili powder, cumin and ⅛ teaspoon salt and cook, stirring, until the tofu begins to brown, about 4 to 6 minutes. Transfer to a bowl.
- Add the remaining 1 ½ teaspoons oil to the pan. Add zucchini, corn, green onions and the remaining ⅛ teaspoon salt. Cook, stirring, until the vegetables are just tender, about 3 minutes.
- Return the tofu to the pan and cook, stirring, until heated through, about 2 minutes more. Remove from the heat and stir in cheese an until just melted.
Top each serving with 2 tablespoons salsa and 1 tablespoon cilantro. Serve with warmed corn or whole wheat tortillas.