If you have to be egg-free, as on an AIP diet (Autoimmune Paleo Protocol), what to use instead of an egg in a baked good can be a little confusing. In this post I share 14 AIP Egg Substitutes that will help clear up that confusion!
What to Know For These Egg-free Substitutes
Before I share the egg replacements, I do have to make a few caveats:
- These best replace only 1-2 eggs in a recipe. More than that and you risk your recipe caving in, coming out dry, crumbly, way too moist or dense, or just not what you expected.
- You can use a combo of each of these, so a gelatin egg + a mashed banana for example. Some people find this to give a better texture and less flavor from the replacement (unless you want the flavor)
- Some of these are better suited for some recipes than others. For example, the mashed avocado is best in a dense baked good, like a brownie-style good, but not so good in a light and fluffy thing like a waffle.
- You may have to do some experimentation to figure out what works best. Unfortunately, it's not a simple 1:1 replacement for eggs sometimes.
- Some of these can be replaced for others in recipes – for example, I use mashed bananas instead of applesauce if a recipe calls for applesauce and it works just fine.
14 AIP Egg Substitutes
2. Agar Egg – similar to the gelatin egg, this is a Vegan/Vegetarian replacement made from seaweed. It's usually made with less water though, so 1 tbsp of Agar Agar powder and 1 tbsp of water. Tends to be a bit lighter as well so can work well in place of egg whites
3. Mashed Banana – 1/4 cup mashed very ripe banana, which typically is around 1 banana, works well in a lot of baked goods. Note: It can impart a banana flavor.
4. Applesauce – 1/4 cup applesauce for 1 egg. Some people think 1 tbsp of fat added to it helps with the texture, so like 1 tbsp lard, coconut oil, palm shortening, etc
5. Prunes – this was new to me while researching this post, but apparently 1/4 cup pureed prunes can replace an egg
6. Sweet Potato – 1/4 cup sweet potato puree per egg – Steam or roast the sweet potato until soft, then mash it into a puree (This one can be frozen in 1/4 cup servings really easily as well, for easy access when needed)
7. Pumpkin or Butternut Squash – Like the sweet potato puree, 1/4 cup works per egg. You can make your own puree by roasting or steaming a pumpkin or squash or buy cans of pre-pureed. Just make sure the rest of the ingredients are AIP-compliant.
8. Coconut Milk Yogurt – 1/4 cup per egg (make sure no non-compliant ingredients)
9. Coconut Cream – 1/4 cup Coconut cream per egg. This is the solid stuff from the top of a refrigerated can of coconut milk or you can also buy coconut cream cans as well. Just make sure you get guar gum-free if on AIP
10. Plantains – this is a popular AIP egg substitute. 1/4 cup of mashed RIPE plantains (yellowish black to black) or 1/3 cup of green plantains per egg Note: 1 regular sized plantain usually mashes to around 3/4 of a cup
11. Arrowroot or Tapioca Starch – storebought egg replacements tend to be made of arrowroot, tapioca, or potato starches, so you can make your own with 2 tbsp of arrowroot powder or tapioca starch, 2-3 tbsp of water, and a pinch of a leavening agent like baking soda or homemade AIP baking powder (I like this one by Squirrel in the Kitchen)
12. Avocado – This one is best for a dense baked good, like a brownie, but 2 tbs – 1/4 cup mashed avocado can be used per egg. It seems these baked goods tend to cave in more, but are still delicious nonetheless
13. Baking Soda and Vinegar – It can clean your sinks AND make an egg replacement, lol. This helps to make light and airy baked goods, 1 tsp Baking Soda with 1 tbsp of Apple Cider Vinegar or White Wine Vinegar works per egg. I find this best used in things like waffles and pancakes
14. Carbonated Water – I was really skeptical of this one at first, but it really works well in light and airy type baked goods or items like pancakes, crepes, dosas, etc. I use my SodaStream to make bubbly water from some filtered water and just add 1/4 cup of water per egg
What can I use instead of an egg for coating?
All of the above are great for baked goods, waffles, pancakes, crepes, etc, but when it comes to coating a piece of fried chicken you don't really want to go about smearing avocado all over it.
Instead, you can use approx 1/4 cup of dairy-free milk (coconut milk or tigernut milk for AIP), oil like olive oil or avocado oil, or even just plain water.
To make a buttermilk substitute, add 1 tbsp of Apple Cider Vinegar to the coconut or tigernut milk and let sit for a few minutes
Honestly, half the time you don't even need a sticky substance for coating. It's nice, but you can fry up some chicken without it as well.
What can I use instead of an egg for binding?
Binding, as in trying to bind together a meatloaf or meatball doesn't really require an egg if you aren't using dry breadcrumbs.
Since AIP is a grain-free protocol, you don't really need to worry about this so much.
However, if you are using a dry meat, like ground turkey, or really just want a binding, then 1/4 cup of applesauce or pureed pumpkin/butternut squash work well.
PDF version of this list
Want a pretty PDF version of this list that you can print out and keep on hand? Grab it, along with a ton of other useful Paleo and AIP resources (like cookbooks, guides, meal plans, etc) in my Paleo and AIP Freebie Library!
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