Best Replacements for Eggs and other Dairy

Maybe you're a vegan or  you have egg allergies.

Maybe you want to cut back on dietary cholesterol or just need to try something new.

Hey, maybe you're just out of eggs mid recipe. A lot of scenarios can call for an egg or dairy substitute.

Whatever the case, I've got you covered with these substitutes. Depending on the type of recipe, choose the following replacements. They'll get the job done just as good as the egg or the dairy your original recipe calls for.

For Baking

Flaxseed: Flax seeds are rich in omega-3 fats and super healthy. Add a tablespoon of ground flax to 3 tablespoonsful of water, allow it to rest for few minutes to thicken.

Chia seeds: One tablespoon of chia seeds (ground) with 3 tablespoons of water makes for an egg. Allow it to thicken before using it in your recipes.

Leavening Agent

Apple cider vinegar: Combining vinegar with baking soda helps to raise the batter. This is because the resulting reaction releases carbon dioxide that raises the dough. Add one tablespoon of vinegar to a teaspoon of baking soda.

As Binding Agent

Flax seeds also act as a wonderful binding agent. Use the same formula, as above to get the perfect binding agent.

Adding mashed bananas to cookies and pancakes is perfect egg replacer in these recipes. It is moist, gooey and binds well.

Avocado is another option as a binding agent, especially in chocolate brownies. Mash avocados and use a quarter cup in place of one egg in your recipe. Avoid using it on light colored recipes, as avocado's green hue may show.

Organic potato flakes are also helpful as binders. Use 2 tablespoonfuls of potato flakes to replace one egg in recipes. This will add thickness and density.

Other Recipes

Chickpea flour works well for omelets, and quiches. Add a pinch of black salt to your recipe to give that egg flavor to your recipe.

Apple sauce and pumpkin puree gives a kick of moistness to your recipe. Add a quarter cup in place of egg in your recipes for moisture. Works well in pancakes, breads and muffins.

Dairy Replacement

The sky's the limit for perfect dairy replacements. Whether it is milk, butter or cheese you have excellent choices, that won't fail you in taste. Most of all, it's healthy, what more can you ask for?!

Check out these non-dairy choices.

Non-dairy milk: Almond and coconut milk are great substitutes for milk in your smoothies. Making your own almond or coconut milk is simple.

For almond milk, soak a cup of raw organic almonds overnight and blend it with 4 cups of filtered water. Add in 1/4 teaspoon of sea salt. Strain with cheese cloth and enjoy.

Greek Yogurt and Kefir: Both are staples in a clean eating plan and and ideal way to boost probiotics. They're usually in the dairy case but there are also coconut and rice based yogurts and kefirs. You'll probably have to check a specialty grocer for the non-dairy versions.

Non-dairy butter: Most nut butters and seed butters are great to top Ezekiel toast. I love the fact, that they come with loads of fiber and crucial minerals like selenium, magnesium etc. They're also loaded with healthy fats that are good for your heart.

Coconut butter: It is my personal favorite. Coconuts are rich in short chain fats, which help build healthy gut bacteria and also help you burn fat. Add them in place of butter for cooking and baking recipes.

Choose organic coconut butter to avoid unwanted chemicals used in the extraction process. They are good to make pop corn, toast and baked goods.

Cheese: If you like that cheesy flavor but don't want all the bad fat, nutritional yeast is the answer. Sprinkle it on anywhere you'd like to add a cheesy flavor.

A few tips to remember if you have egg allergies

Read labels: If you are allergic to egg or dairy, it is important to note the ingredients in packaged foods. Most contain egg or dairy unless otherwise mentioned ”vegan” or ”dairy-free” and ”egg free”.

Know the difference: The terms ”egg replacement” and ”egg substitute” are not same. Egg substitutes do contain egg and are for those that are after cholesterol-control. If you have egg allergies, stay out of such products as they contain egg whites.

Keep in mind, it's always good to use your home-made egg and dairy replacements. This is any day better than store-bought ones.

Some store made products add too many of other ingredients, just so it keeps longer. So much sugar and salt lurk in these products. If you're relying on store-bought products, please do read the food labels and be vigilant.

Yours in Health,


P.S. Please share this with your loved ones and I welcome your comments below.