TempoLife › Ingredient substitute guide › egg
Eggs substitutes
Find substitutes for eggs, with practical ratios and notes on texture, rise, moisture, flavour and calories.
What eggs does in a recipe
An egg is three tools in one: the protein sets and binds, the white can be whipped into a foam that leavens, and the yolk emulsifies. Which job matters decides which substitute works.
Substitution is about structure, not taste, and no table row overrides an allergy. If the swap is for gluten, egg, dairy or nut allergy, use a recipe written for that diet: allergen-free baking changes the structure of the recipe, not just one ingredient.
Substitutes and ratios
| Use | Ratio | Best for | What changes |
|---|---|---|---|
| Flax egg (1 tbsp ground flax + 3 tbsp water) | per egg, rest 5 min | binding in cookies, muffins, pancakes | Binds well, adds a nutty speckle; no rise and no richness. Calorie-neutral against an egg. |
| Chia egg (1 tbsp chia + 3 tbsp water) | per egg, rest 5 min | binding, vegan baking | Like flax but with a gel texture; adds fibre. Calorie-neutral. |
| ½ mashed banana | per egg | sweet muffins, pancakes | Binds and moistens but adds sweetness and banana flavour; denser crumb. Adds roughly 50 kcal per egg replaced. |
| ¼ cup applesauce | per egg | cakes, brownies | Moisture without fat; the crumb is softer and slightly gummy. Saves about 55 kcal per egg. |
| Aquafaba (3 tbsp chickpea water) | per egg | meringues, whipped foams | The one substitute that whips; use it where the foam is the point. Essentially calorie-free. |
Substitution ratios and techniques: standard kitchen reference tables. Calorie comparisons use USDA FoodData Central figures. Checked 2026-09-06.
Frequently asked questions
Which egg substitutes actually whip into a meringue?
Aquafaba — the liquid from a can of chickpeas — whips into a stable foam and is the standard substitute for whipped egg white. Nothing else on this page foams; banana, flax and applesauce bind but do not rise.
Ingredients with a similar job
Track the ingredient you really used
TempoLife records the actual swap so the nutrition total reflects your plate, not the recipe you started with.