Help! I have an egg intolerance. What now? How can I replace eggs?

Eggs are a common part of most diets. Chicken eggs are popular among young and old alike, and we have many different uses for them. So what should you do if chicken eggs are suddenly off the plan? Does it mean no more scrambled eggs at Sunday brunch? No more meatballs because they need to have egg as a binder? What about cheesecake? Questions, questions.

First of all, what is the difference between a chicken egg allergy and an intolerance? In the case of an allergy, chicken eggs generally have to be eliminated from the diet entirely. However, an individual allergy diagnosis can reveal whether cooked chicken eggs are tolerated. In the case of an intolerance it is often the chicken egg white that triggers the intolerance, not the yolk. Eggs from other birds can be a good alternative.

Nowadays there is a relatively wide choice of chicken egg alternatives. These include:

  • Animal-based egg alternatives
  • Plant-based egg replacements that can be made at home
  • Processed egg replacement products

1. Animal-based egg alternatives

Chickens are not the only birds that lay eggs. Quails, geese, ducks and ostriches also lay eggs that can replace chicken eggs. They can be substituted as follows:

raw quail eggs quail eggs on a table

4 quail eggs
5 quail eggs
replace 1 medium chicken egg
1 large chicken egg
1 duck egg replace approx. 2 chicken eggs
1 goose egg replace approx. 3 chicken eggs
1 ostrich egg replace approx. 15 chicken eggs

Quail eggs have a mild flavour and are the most similar in taste to chicken eggs. Duck, goose and ostrich eggs have a somewhat stronger flavour. All four chicken egg alternatives can be prepared like chicken eggs. The hard-boiled whites of goose and ostrich eggs become translucent and are not as white as chicken or quail eggs. In our experience, children enjoy eating quail eggs.
Quail, duck, geese and ostrich eggs are available at farmers’ markets or can be obtained directly from the farmer or via the Internet. Quail eggs are often available in supermarkets or can be ordered there.
If you are allergic to chicken eggs, you should be tested by a doctor for a possible cross allergy before eating the eggs of other birds

2. Plant-based egg replacements that can be made at home

Here is our list of plant-based alternatives:

What How Note
Scrambled eggs Plant-based scrambled eggs can be made using silken or firm tofu, curcuma and spices. You can find many recipes online. Do not choose this alternative if you have a soya allergy, thyroid disease or histamine intolerance!
Whipped egg whites made from legumes Imitation whipped egg whites can be made from chickpea or bean water. The starch content of the brine from legumes in tins or jars allows it to be whipped into stiff peaks. Recipe link (in German): The brine is quite safe and is usually better tolerated than the legume itself.
Whipped egg whites made from flaxseeds Flaxseeds are boiled in water and drained. The resulting mass can be whipped like egg whites. Recipe link (in German):

Replace whole eggs in baking

Banana ½ mashed ripe banana equals one chicken egg. There is a distinct banana taste.

Apple puree and applesauce
3 Tbsp equal 1 chicken egg.
Flaxseed eggs 1 tsp ground flaxseed and 3 tsp water replace 1 egg.
Chia eggs 1 tsp ground chia seeds and 3 tsp water replace 1 medium egg.
For large eggs, multiply by 1.5.
Very well tolerated.
Baking powder eggs 1 tsp baking powder/baking soda, 1 Tbsp acid (vinegar/lemon juice), 1 Tbsp neutral-tasting oil and 2-3 Tbsp sparkling water replace 1 egg The vinegar cannot be tasted.
Starch eggs 2 tsp cornstarch, potato or tapioca starch and 2 Tbsp sparkling water replace 1 egg The flavour is neutral.
Lupin eggs 1 heaping Tbsp Lupin flour and 2 Tbsp sparkling water replace 1 egg Do not use if you have a lupin allergy!
Nut butter eggs 3 tsp almond, cashew or peanut butter and 2 Tbsp sparkling water replace 1 egg. The nut butter can be tasted, especially the peanut butter.
Do not use if you have a nut allergy!
Psyllium eggs Mix 1 tsp psyllium husk powder with 2 Tbsp sparkling water and allow it to rest for a moment. Replaces 1 egg. Very well tolerated.
Soya eggs Option 1:
2 tsp soya flour and 2 Tbsp sparkling water replace 1 egg..
Option 2:
50 – 60 g pureed silken Tofu replaces 1 medium or large egg.
Do not choose this alternative if you have a soya allergy, thyroid disease or histamine intolerance!

Egg replacements for binding

Flour Soya flour, lupin flour, coconut flour, almond flour. 1 Tbsp replaces 1 egg.
Binders Locust bean gum, guar gum, xanthan gum, arrowroot starch, psyllium husk powder.
Seeds Ground flaxseeds and chia seeds
Nut butters Almond, cashew and peanut butter are particularly effective binders for sauces.
Vegetables Zucchini, tomato and pepper paste, pumpkin The zucchini cannot be tasted

Egg replacements for moisture

Seeds Psyllium husk powder, chia seeds
Fruits and vegetables Zucchini, pumpkin, fruit puree (apple and other types), banana.
Depending on the type of fruit or vegetable, the flavour can be tasted

Other egg alternatives

For adding colour and binding Curcuma convincingly imitates the colour of egg yolk. It also acts as a binder.
Binding One heaping Tbsp quark (curd cheese) replaces one chicken egg. You can use this to replace up to 3 eggs in 500 g of mince for meatballs, for example
Egg flavour Himalayan Black Salt (Kala Namak) produces a typical egg taste. Add carefully. Check the label for additives.

 

3. Processed egg replacement products

Many manufacturers now produce egg replacement products. These are available in shops:

  • Whole egg replacements
  • Egg white replacements
  • Egg yolk replacements

We recommend that all products be tested for individual tolerance, as these products sometimes contain additives, flavour enhancers or other ingredients that may trigger an intolerance.

Author: Stefanie Grauer-Stojanovic