Allergic to eggs? No problem! How to replace eggs in your child's favourite Foods

The reasons for not including eggs in the diet might vary from egg allergy diagnosis to a plant based diet. For babies as well as toddlers, there are some very good alternatives but you need to know which ones to use for which purpose.

Why do we need egg replacers in a lot of recipes?

Eggs can serve as a binding agent, a whipping agent, they can add moisture and make baked goods puff up. Or they can serve to make baked goods taste better and get that golden brown colour we love. You can find some commercial egg replacers in specialised stores. These are usually made of some kind of starch and leavening agents. However, here are some options that might do the trick just fine and some even provide some extra nutrients.

Understanding egg allergies in children

Eggs are among the top food allergens, also for children. According to the European Food Safety Authority (EFSA), the prevalence of egg allergy in children is estimated to be between 0.1% and 0.5%. This means that for every 1,000 children, between 1 and 5 are estimated to have an egg allergy. However, the prevalence of egg allergy can vary depending on several factors, such as age, genetics, and environmental factors. It's important to consult a healthcare professional for a proper diagnosis and advice on managing an egg allergy. For more info on food allergies in children, check out our article on most common food allergens and how to introduce them.

There are many options for egg substitutes that provide added nutrients and unique flavours to your dishes

Most common egg substitutes

Yoghurt

Not vegan but egg free, yoghurt can serve as a good alternative for eggs in many recipes. It provides moisture and a slight tanginess that works well in sweet recipes. Replace one egg with ¼ cup of plain yogurt.

Non dairy & vegan egg-substitutes

Apple sauce or mashed banana

Applesauce and mashed banana are popular non-dairy egg substitutes for baked goods such as cakes, muffins, and quick breads. Like yoghurt, they provide moisture but it also add sweetness, making it perfect for sweet baked goods. To use applesauce or mashed banana as an egg substitute, simply replace one egg with ¼ cup of unsweetened applesauce or banana puree.

Chia seeds and flax seeds

Flaxseeds and chia seeds are a great option for egg substitutes in baked goods. When mixed with water, they form a gel-like substance that can be used as a binder. To use them as an egg substitute, mix 1 tablespoon of ground seeds with 3 tablespoons of water for every egg.

Aquafaba

This is a great find. You might think it's some exotic ingredient but you probably even have it in your pantry. Aquafaba is the liquid you find in a can of chickpeas. Aquafaba has the ability to whip into a foam, making it a great substitute for egg whites. It can also be used as a binding agent in baking, making it an all-around versatile egg substitute for many different types of recipes. Use 3 tablespoons of aquafaba to replace 1 egg.

Silken tofu

Silken tofu is an often used egg substitute. It's made from soy and has a soft, pudding like texture. Silken tofu is a versatile egg substitute that can be used in both sweet and savoury dishes. It acts as a binding agent, making it perfect for recipes like quiches and custards. To use silken tofu, simply blend ¼ cup of silken tofu for every egg you need in the recipe.

Nut butter

We love nut butter! You can use any nut butter in baked goods such as pancakes or brownies. Anything that's not expected to become extremely fluffy, like a soufflé or macaron. Use 3 tablespoons of nut butter per egg. Of course this is not safe for the little ones with a nut allergy.

Sparkling water

If you want a fluffy, light cupcake you can use carbonated water instead of eggs. The carbon in the water will create little pockets of air that will contribute to the fluffiness. Use 1/4 cup of water per egg.

Soy lecithin

You can buy soy lecithin in specialised stores. It's made from soy beans so, like silken tofu, not safe for the kids with a soy allergy. It serves as a binding agent and you can use it if a recipe calls for an egg yolk or for a whole egg. Just use one tablespoon per egg or yolk.

In conclusion, egg replacers are essential in many recipes as eggs serve as a binding agent, whipping agent, and add moisture to baked goods.

For children with egg allergies or those following a vegan or non-dairy diet, egg substitutes are crucial to creating delicious and safe dishes.

From non-dairy yoghurt, applesauce, chia seeds, and aquafaba, to silken tofu and nut butter, there are many options for egg substitutes that provide added nutrients and unique flavours to your dishes.

We advise you to consult a healthcare professional to manage egg allergies properly. But with these substitutes, you can already start creating safe and delicious meals for your little ones to enjoy.