Going egg-free makes so much sense, and it’s so easy to do. Even moreso than meat, eggs might be the most objectionable all foods. In this guide, I’ll review the advantages of quitting eggs, and then we’ll look at some fantastic egg alternatives.
Why Go Egg-Free?
Many people drop one animal-based food at a time, saving eggs until last. But, when it comes to eating compassionately, consider cutting out eggs as soon as possible. Eggs contain more misery-per-mouthful than practically any other food.
A hen requires about thirty hours to lay just one egg. Most eggs sold worldwide come from hens confined to tiny cages that completely frustrate all of their natural impulses. Even free-range eggs farms utilize disturbing farming practices, such as buying their hens from hatcheries that grind unwanted male chicks alive. And all egg farms, including cage-free facilities, systematically kill their hens when their yields decline to unprofitable levels. Hens raised commercially for eggs never die of old age.
Regardless of what the industry would have you believe, eggs are certainly no health food. They’ve got no fiber, and loads of saturated fat. The nutrients that eggs are rich in, namely protein and iron, can readily be found in a number of other foods. So an egg-free diet makes all sorts of sense. Let’s now look at how to make the transition.
How to Drop Eggs from Your Diet
Avoiding eggs might seem difficult, since they show up in all sorts of baked goods: pancakes, muffins, cakes, pies, and puddings. Yet despite their ubiquity, eggs are remarkably easy to avoid.
When you think about it, there are only two main reasons to use eggs. The first is in foods like scrambled eggs, omelets, and souffles—these dishes all feature eggs as the main ingredient. The second way eggs are used is in relatively small quantities for binding, moistening, or glazing. As we’ll now see, it’s easy to replace eggs for both of these uses.
Just Egg was released to rave reviews in 2018, and ideal for scrambled eggs, French toast, and omelets. Think of this product as a pre-mixed vegan liquid egg, and you can squirt out the quantity you need for whatever you’re making.
If you’re looking to capture the flavor of egg yolks for recipes like quiche, French toast, or custard, there are terrific vegan alternatives you can buy at groceries and online. Another vegan product called The Vegg imparts a flavor indistinguishable from egg yolk—without all the fat, cholesterol, and animal cruelty. Even when you’re buying packaged food, it’s easy to avoid eggs. Most natural food stores sell vegan versions of just about every product that typically contains eggs: cookies, muffins, waffles, even mayonnaise.
You can always go egg-free while using recipes that call for egg whites. Just swap in vegan products like Egg Replacer. In some cases, when eggs are used for moistness, simple ingredients like applesauce, mashed bananas, chia seeds, or flax seeds can replace eggs while providing additional flavor. For more information on egg-free cooking, check out our vegan baking guide.
Regardless of whether eggs are the star of the meal or a bit-player, they’re easy to replace. Scrambled tofu is an outrageously good alternative to scrambled eggs. And you can likewise find super-eggy omelet recipes made entirely from vegan ingredients.
To equip yourself with the ultimate arsenal for bypassing eggs, you can turn to cookbooks like Vegan Brunch or Whole Grain Vegan Baking. Most vegan dessert cookbooks feature egg-free recipes for cookies, brownies, cakes, pancakes, and muffins. Keep in mind that any cookbook that’s vegan is by definition also egg-free. You can check out our cookbooks page for recommended titles in every niche, including fantastic dessert cookbooks.
Going Egg-Free has Never Been So Easy
Years ago, quitting eggs was downright difficult and involved genuine sacrifice. Baking recipes that did without eggs often produced lackluster results. And far fewer egg replacements were available. Some foods, like a decent-tasting omelet, seemed forever out of reach.
But the emergence of vegan baking cookbooks and the latest generation of egg substitutes has changed all this. You are no longer reliant on egg whites or yolks to deliver the textures and flavors of classic baked goods and desserts.
Eggs may still be widespread in Western cooking and processed foods, but they’re now surprisingly easy to avoid. In nearly all cases, you can effortlessly replace eggs without anyone but the hens noticing the difference.