Are Egg Substitutes as Healthy as Regular Eggs? We Asked Nutritionists (2024)

If you’re vegan, have an egg allergy, or simply don’t like traditional eggs, you’ve probably considered using an egg substitute at some point in the kitchen. But are egg substitutes healthy, or even healthier than regular eggs?

If You Like and Can Eat Eggs, There's No Need to Choose a Substitute for Better Nutrition

The simple answer: If you don’t have a reason to avoid eggs, then there really is no advantage to egg substitutes. Eggs really are good for you, yolks and all. Affordable and easy to whip up, eggs pack an impressive amount of protein (about 7 grams in one extra-large egg) and important nutrients like carotenoids, vitamin D, vitamin B12, selenium, and choline that are hard to beat (pun intended).

Previously, the higher levels of cholesterol in egg yolks were thought to increase blood cholesterol levels and negatively impact heart health, however recent scientific analysis has debunked that belief, establishing that there isn’t a direct correlation between dietary cholesterol intake and blood cholesterol. Further research also indicates that saturated fatty acids have a greater effect on cholesterol levels, according to Abigail Rapaport, MS, RD, CDN, a registered dietitian in New York City, and eggs are relatively low in saturated fat, therefore debunking that claim. (However, the evidence to support the current recommended guidelines to limit saturated fats is limited, too). Rapaport adds that egg-white products, like Egg Beaters, are usually more expensive than buying a carton of eggs and discarding the yolks.

Healthy Egg Substitutes With Similar Health and Nutrition to Regular Eggs

Today there are improved egg substitutes for those who truly need to or wish to avoid eggs. When buying packaged egg substitutes, it’s important to read the package labels to check how they measure up on nutrition and added ingredients.

Rapaport likes Just Egg, a vegan egg substitute option made from mung beans that has a similar nutritional profile to regular eggs: It delivers 5 grams of protein and 5 grams of total fat per 3-tablespoon serving. However, it does lack the coveted vitamin and mineral content of chicken eggs, and has roughly double the amount of sodium.

Another option is the Be Leaf Vegan Fried Egg made from soybean protein, with 5.8 grams of protein and 6.4 grams of fat per 50-gram serving.

There's also Yo Egg, a totally plant-based poached-egg (and sunny-side-up) alternative made of a blend of chickpea, soy, and vegetable oil that imitates a perfect, runny egg. At 2 grams of protein per serving, it does have less protein than regular eggs or the above substitutes, and there’s less sodium and a comparable 5 grams of fat.

Vegans and non-egg-eaters can also make “scrambles” from tofu or chickpea powder. These recipes sometimes require more ingredients, especially seasoning, to mimic that ideal egg experience. And since many are made from plant bases, they’ll have a bit more fiber than regular eggs.

Ultimately, if you’re choosing between plant-based egg alternatives, go with the one that tastiest the best to you and works best with your lifestyle and dietary needs.

Egg Substitutes for Plant-Based Baking (or if You Run Out of Eggs)

Sometimes, you’ve already started baking a dessert when you realize the egg carton in your fridge is empty. There’s no need to panic yet—you likely have some common ingredients on hand that you can use in place of eggs and/or egg whites.

Other Protein Sources: Silken Tofu, Yogurt, or Buttermilk

For protein, Mascha Davis, MPH, RDN, founder of Nomadista Nutrition and author of Eat Your Vitamins likes to use yogurt, silken tofu, or buttermilk.

Aquafaba

For egg white swaps, aquafaba—the liquid inside a can of chickpeas—is a great choice. The proteins and starches in aquafaba mimic the proteins in raw egg whites, so it’s a perfect way to make vegan desserts like marshmallows and meringues that would otherwise involve cracking some eggs and potentially pouring some perfectly good yolks down the drain.

Nut Butters or Seeds

If you want to replicate the healthy omega-3 fatty acids inside eggs, Davis recommends using nut butters or flax or chia seeds as your substitute. To make a flax or chia “egg,” simply grind the seeds in a food processor until it forms a meal. Whisk one tablespoon of your seed meal into three tablespoons of water until it forms a paste.

Mashed Banana, Pumpkin, Avocado, or Applesauce

You can also use mashed bananas, pumpkin, avocados, or applesauce in your recipes for moisture and binding. Different substitutes lend better for different flavors and textures—head here for more recommendations on the best egg substitutes to use in every scenario.