Dietitian Explained Whether It Is Possible to Replace Eggs 0 9

“It is not possible to completely replace eggs. This product is rich in protein and all the essential amino acids. You can try to find an alternative, but the taste of dishes and their nutritional value may change,” notes the expert.

According to the specialist, canned beans or mushrooms (both wild and champignon) can be a good substitute for eggs in salads.

“In the beloved ‘Mimosa’ salad, tofu can be added instead of eggs, and the taste of ‘Herring Under a Fur Coat’ will not change significantly due to the absence of eggs, so it can be made without them,” says Stasyuk.

As for baking, the expert advises against taking risks.

“When making syrniki, casseroles, or sponge cakes, banana, pumpkin, or apple puree can be used instead of eggs. You can also add semolina or soaked oatmeal,” shares the nutritionist's recommendations.

Additionally, potato or corn starch can help solve the problem, but one must be very careful with them. To ‘bind’ the dough for baking, it is enough to mix one tablespoon of starch with 50 g of water.

“I recommend that athletes and those who follow a healthy diet increase their intake of legumes in the absence of eggs in their diet. But only if there are no allergies or individual intolerances. Lentils, peas, and beans are excellent sources of protein. And greens are a great source of nine essential amino acids,” concluded the specialist.