8 Egg Alternatives That Are Just as Healthy—or Even Healthier
Key Takeaways
- Whether you don’t eat eggs or can’t find them amid the ongoing shortage, there are several egg substitutes that are just as healthy (or healthier) than the real thing.
- Many of these alternative ingredients are lower in saturated fat and dietary cholesterol than eggs, and can be used in both baking and cooking.
- Nutritious egg substitutes include tofu, flaxseed, and more.
No matter where in the country you live, chances are that egg prices have skyrocketed in recent weeks. That is, if you can even find eggs—many grocery store shelves are completely picked over or entirely empty.
Regardless of which situation you find yourself in, the need for egg alternatives in everyday cooking has never been higher. And aside from being a culinary struggle, this necessity can bring up nutritional concerns, as eggs are uniquely nutrient-dense.
“Eggs provide several essential nutrients, including protein, vitamin D, choline, B12, folate, riboflavin, and selenium—all of which play important roles in brain function, energy metabolism, and immune support,” explains Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna. “Choline, in particular, is crucial for brain development and nervous system health, while vitamin D supports bone health.” Eggs are also excellent sources of vitamin A and lutein, which benefit eye health, as well as anti-inflammatory omega-3 fatty acids if grass-fed or pasture-raised.
- Tami Best, MS, RDN, CDN, IFNCP, registered dietitian at Top Nutrition Coaching
- Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna
However, there are some nutritional concerns that exist surrounding eggs—namely their saturated fat and dietary cholesterol content. “Eggs are one of the highest dietary sources of cholesterol, with around 190 mg per large egg, and also contain 1.6 grams of saturated fat per yolk,” Peruvemba explains.
These nutrients have been historically problematic because of how they can negatively impact blood cholesterol levels, increasing heart disease risk. While some studies have not found as strong of a link between saturated fat intake and heart disease risk, “it has a more clear link to raising LDL (low-density lipoprotein or ‘bad’) cholesterol, which contributes to heart disease. The American Heart Association advises limiting saturated fat to less than six percent of daily calories, making frequent egg consumption something to be mindful of, especially for those at risk of developing heart disease,” Peruvemba adds.
Dietary cholesterol is in a very similar boat, with some studies showing it to increase heart disease risk. “However, there are multiple studies that have been published, like this one in the American College of Cardiology in April of 2024, showing that the dietary cholesterol in eggs may not significantly impact blood cholesterol or increase cardiovascular risk,” says Tami Best, MS, RDN, CDN, IFNCP, registered dietitian at Top Nutrition Coaching. That said, given that some research has found correlations between the nutrient and heart disease, it’s best to approach it with moderation, just like saturated fat.
Thankfully, there are plenty of egg alternatives to choose from that are not only readily available and affordable, but just as healthy (if not healthier) than eggs. Read on to discover eight egg substitutes that not only taste delicious, but give eggs a run for their money nutritionally.
8 Foods That Are As Healthy (or Healthier) Than Eggs
The following egg replacements are perfect options to keep in your culinary back pocket—not just for times when egg prices are out of control, but anytime you want to watch your saturated fat or dietary cholesterol intake. “Many options, especially those that are plant-based foods, offer the same key nutrients without these fat sources,” Peruvemba adds.
Tofu
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Long before the price of eggs reached an astronomical level I, personally, became an avid tofu scramble lover in place of scrambled eggs because of its rich flavor. “Tofu is a great source of protein, and is also rich in phosphatidylserine (a type of phospholipid). Phosphatidylserine supports healthy cell membranes and is vital for maintaining healthy brain function,” says Best. Additionally, you’ll find plenty of fiber, vitamin A, calcium, magnesium, manganese, copper, selenium, zinc, iron, and next-to-no saturated fat or dietary cholesterol in tofu, making it a healthy egg alternative supportive of gut, tissue, immune, bone, and metabolic health. Aside from a scramble loaded with veggies, nutritional yeast, turmeric, garlic powder, salt, and pepper in the morning, tofu can also replace eggs in stir fries, ‘egg’ salad, and even baked goods. “Use 1/4 cup of blended silken tofu per egg, it’s great for cakes and dense baked goods,” Peruvemba adds.
Applesauce
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Speaking of baking, applesauce is a naturally sweet—and delicious—egg substitute that can be used in pretty much any sweet baked good you can think of. Its high pectin content provides similar structure and lift in desserts as eggs. Plus, this healthy addition offers notable amounts of vitamin C, fiber, and plant compounds to boost gut, heart, and immune health. “Use 1/4 cup of applesauce per egg—it tends to make baked goods more moist,” Best shares.
Chickpea Flour
For adventurous foodies, chickpea flour is a fun ingredient to experiment with in place of eggs. “Blend chickpea flour with water, turmeric, and black salt for a homemade eggy flavor,” says Peruvemba. With this mixture you can make scramble egg and omelette-like creations at home. And this flour is super nutritious, as chickpeas are rich in fiber, copper, zinc, manganese, iron, phosphorus, potassium, magnesium, selenium, and B vitamins, like B6, folate, and thiamin. These nutrients combine to support immune, blood, heart, bone, gut, and metabolic health. In this same vein, whole chickpeas can be mashed and used in place of diced eggs in ‘egg’ salad, or kept whole and added to leafy greens in place of hard-boiled eggs.
Yogurt
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“One fourth cup of plant-based [or regular] yogurt in place of eggs adds moisture and binding power to baked goods, and is specifically ideal for cakes and muffins,” says Peruvemba. Plus, yogurt offers high levels of protein, B vitamins, calcium, phosphorus, and probiotics to support energy metabolism and bone health. The probiotics found in yogurt also introduce healthy bacteria to the gut microbiome—a colony of over a trillion microorganisms in the colon with a role in nearly every element of health, from immunity and digestion, to skin and even brain health. Opt for a low-fat yogurt to reduce the saturated fat and dietary cholesterol load of this choice—though the fermentation process involved in making yogurt converts some of its saturated fat into heart-healthy unsaturated fat.
Commercial Egg Substitutes
Yo Egg
Eggless commercial egg substitutes can be delicious, affordable, and nutritionally-similar alternatives, especially when you’re craving a savory dish that actually looks, tastes, and feels like the real thing. “Just Egg or Acre Made are store-bought egg alternatives (made from mung beans and yellow peas) that scramble and cook up just like real eggs,” says Peruvemba. Plus, they boast an impressive five grams of protein per serving—very close to that of real eggs. Defer to package instructions when using these products in baked goods and classic preparations like frittatas, quiches, omelettes, scrambles, and hashes.
Aquafaba
As a popular ingredient in the world of vegan baking, aquafaba is the liquid found in a can of chickpeas. This once-discarded ingredient is now earning culinary appreciation, as it whips into stiff peaks just like egg whites, adding lift and lightness to recipes that previously couldn’t be made plant-based in a comparable way. This phenomenon occurs because of the protein and carbohydrates that leach from the chickpeas while sitting in the can. “Three tablespoons of canned chickpea liquid mimics about one egg white, and is perfect for meringues and light-textured bakes,” Peruvemba explains.
Flaxseed
One of the most common vegan egg swaps is actually flaxseed mixed with water, creating a viscous liquid that thickens and provides structure to baked goods just like eggs. “One tablespoon mixed into three tablespoons of water equals one egg,” says Best. Plus, flaxseed is an arguably more nutritious choice than eggs given its protein, fiber, omega-3 fatty acid, B vitamin, copper, phosphorus, magnesium, and plant compound content. These nutrients work to protect gut, heart, immune, and metabolic health. Chia seeds can be used in the same way, and offer very similar nutrition as flax. “Both options are best for muffins, pancakes, and quick breads,” adds Peruvemba.
Cottage Cheese
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Cottage cheese has become the new ‘it’ dairy product because of its impressive protein content. However, this option offers meaningful amounts of calcium, B vitamins, phosphorus, selenium, and (in many cases) gut-healthy probiotics. “Cottage cheese can replace eggs for breakfast. It can be topped with options such as chopped vegetables and avocados, but is also excellent topped with berries and nuts and/or seeds,” Best explains. In place of hard-boiled eggs, this versatile ingredient can also be added to salads and loaded toasts. Cottage cheese can even be blended and added to baked goods in the same amount as yogurt (¼ cup per egg) for structure, lift, and a delicious, slightly tangy flavor.
