It is no secret that food prices are high right now. When buying groceries is more difficult than usual, you may need to try a few new kitchen tricks. In particular, eggs, which used to be a cheap protein source, are getting more and more expensive. There are a few ways to save money and keep making your favorite dishes with some clever replacements. For those of you with an egg allergy, these tips will be handy beyond price changes. Take note of these and try some of your friend’s favorite eggy dishes without the allergy risk.
Baking
For someone with an egg allergy, eating baked goods can be a huge risk. There are a few simple alternatives that can make delicious and still structurally sound baked goods without the eggs.
- Flax: Flax seed can be relatively cheap and a small amount can go a long way. To replace one egg, mix one tablespoon of flax seed with three tablespoons of water to make a paste. This fiber-rich gel can be used in place of eggs for things like cookies, brownies, and cakes.
- Aquafaba: For recipes that call for just egg whites, aquafaba is the way to go. This is the liquid in a can of chickpeas, and ¼ cup of it can easily replace one egg white. When whipped, it creates the same stiff peaks needed for the perfect meringue. If you use aquafaba, make sure the chickpeas do not go to waste. Try adding them to a salad, pasta, or another go-to meal for some protein and fiber.
Mains
Scrambled eggs are a staple American breakfast—simple, quick, and easy to add to. With increasing prices, cooking two eggs per person in the morning may feel frivolous. Thankfully, there are some other options to using eggs in savory dishes.
- Tofu scramble: Tofu can be pureed, or even just mashed, and cooked to resemble both the texture and flavor of scrambled eggs. You can season it in the same way you would season your eggs. As a bonus, you are not losing protein. Tofu is another high protein food that can fill bellies in the morning and provide long-term energy.
- Mashed potatoes: Though not high in protein, mashed potatoes can work structurally where eggs might be. Add ¼ cup of mashed potatoes in place of eggs when making meatballs or breading meat. It is a binder that will keep everything in place just as eggs would.
Other Vegetarian Protein Options
Many vegetarians rely on eggs as a main protein source. There is a good reason there —they are easy to cook, versatile in flavor, and (were previously) cheap. When prices are skyrocketing, here are a few other vegetarian protein options. Many are also rich in fiber and other nutrients too.
- Beans: Beans are a nutrition powerhouse and can be used in so many different ways. They liven up salads, are delicious in pastas, and perfect in burritos. In fact, when paired with rice, beans become a complete protein—meaning they have all the essential amino acids our bodies need. Try this Garbanzo Bonanza Salad that highlights the mighty chickpea.
- Lentils: Lentils are another high protein, high fiber food. They are often used as a base in soups or curry-like dishes, such as Masur Dal, but they can easily be added wherever you may add beans.
- Peas: While peas are typically categorized as vegetables, they are also very high in protein. In fact, one cup of peas has more protein than one egg. Peas can be added to so many kid and grown up favorites—mac and cheese, spaghetti, and chicken soup can all be enhanced with peas. This Sweet Potato and Chickpea Curry includes a cup of peas and is full of flavor.
While egg prices continue to stay high, there are plenty of options to continue cooking and eating what you love. It may take a bit of practice, but once you get the hang of these egg alternatives, you will be saving time and money.
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