Nutrition#
In general, eggs are high in protein and provide other micronutrients, however they are also one of the main sources of cholesterol and although it does not have much fat, and therefore calories, the fat has a high saturated portion. The direct replacement are legumes, which also contain protein and micronutrients, however they also provide fiber and resistant starch and more antioxidants. Legumes are even lower in fat and contain non-caloric fibers which leaves them with less calories per gram. The amino acid distribution in egg is more complete in the sense of having a balanced proportion of the 9 essential amino acids, however, this is not a concern if you are eating multiple types of food in a day. Another protein consideration is that they contain a bigger proportion of high-sulfur amino acids which may be one of the mechanisms for the high colon cancer and mortality correlation. In general, the microbiome, lipid profile, risk for some cancers and mortality is usually improved when switching from eggs to legumes, while maintaining a similar nutritional content.
Another popular swap are grains such as oats, wheat or quinoa. They contain lower protein and fat and more fiber and antioxidants. You may add nuts and seeds for a more similar profile. A similar fiber, resistant starch, antioxidant, unsaturated fat and cero cholesterol argument applies here, however, the protein amount per calorie will likely be lower. Short-term body weight research with oats show a similar result
Environment#
Ethics#
Alternatives and Suggestions#
Legumes#
As mentioned, legumes are an excellent nutritional alternative to eggs and they are extremely versatile, from flours and pastas to tofu and canned or dried beans. In many cases, then can be used as a direct alternative, for example in savory (scrambled tofu or chickpea quiche) and sweeter preparations (black bean brownies or chickpea-based pancakes)
Soy or Tofu and Cooked Chickpeas or Garbanzo Bean Flour#
Direct replacement for scrambled eggs, spanish potato tortillas, cakes and batters, or in sandwiches and toasts. With excellent nutritional profile and more healthful outcomes in nutritional research. Chickpea flour is very convenient, versatile and can be stored for many months in the pantry. Hummus and legume based spreads can also be used as alternatives for eggs in sandwiches and toasts.
Grains, Nuts and Seeds#
A combination of Grains, Nuts and Seeds provides a high nutritional value that can be graduated in the fat and carb content. They are also popular as substitutes in popular meals. For example, bowls of oats, cereals, granola, or whole wheat toast with accompaniments as an alternative to a typical egg-based breakfast or dinner.
Flax "Egg"#
Flax is a very health promoting seed and ingredient in general. A Flax "egg" is made by mixing 1 tablespoon of flax meal with 3 tablespoons of water, and are usually used as a culinary swap for eggs in batters since it provides a gel that maintain the consistency of the final product.
Aquafaba or Chickpea/Garbanzo Bean "Water"#
Aquafaba has some nutrients, but not as many per gram as legumes, flax seeds or eggs. But it is also very low in calories, which may be good depending on you priorities. Similar to a flax "egg", it can be used in batters to obtain a "fluffy" texture.
Nutritional Yeast and Black salt or Kala Namak#
Some spices may provide a similar taste profile to eggs. For example, you may add nutritional yeast and black salt or kala namak to scrambled tofu or chickpea flour for a savory breakfast.