The Rising Cost of Eggs and 16 Plant-Based Egg Substitutes That Are Better for Your Wallet, Health, and the Planet
- Nichole Dandrea-Russert
- Mar 3
- 5 min read
Updated: Mar 21
If you're a lover of traditional egg scrambles, your beloved scramble may have recently gone from an everyday economical breakfast option to a break-the-bank once-in-a-while meal. Egg prices have skyrocketed due to a combination of supply chain disruptions and a severe outbreak of avian flu. With the rising costs and ongoing concerns about food safety, now is an excellent time to explore plant-based alternatives. Not only can these alternatives be more affordable, but they also offer numerous health benefits while alleviating pressure on the planet's resources and reducing reliance on industrial animal agriculture. The consumption of eggs goes beyond scrambled or over easy. Eggs also provide culinary functions in cooking and baking, serving as binders, emulsifiers, leavening agents, thickeners and more. Whether you're looking for egg substitutes for breakfast, baking, or cooking, there are plenty of nutritious and delicious plant-based options available!
The Current Challenges with Eggs
The Cost Factor
Egg prices have reached unprecedented highs due to supply shortages and increased production costs. Consumers are finding it harder to justify spending so much on a staple ingredient, especially when more affordable plant-based alternatives exist.
Concerns About Bird Flu
According to the CDC, the H5 avian flu virus is widespread among wild birds and has caused outbreaks in poultry and dairy cows. While experts state that the risk to the general public remains low, the presence of bird flu in commercial farming operations raises concerns about food safety. Cooking eggs thoroughly (to an internal temperature of 165°F) kills viruses and bacteria, but consumers are advised to practice proper food handling and hygiene when dealing with raw eggs.
Health Implications of Egg Consumption
While eggs contain protein, vitamins, and minerals, they also come with potential health risks. Studies have linked egg consumption to an increased risk of heart disease, diabetes, and certain cancers. Eggs are also high in choline, which has been associated with increased levels of trimethylamine N-oxide (TMAO), a compound that may contribute to heart disease and colorectal cancer. Unlike eggs, plant-based protein sources provide fiber and beneficial phytochemicals while being naturally lower in saturated fat and cholesterol.
Environmental Issues
Egg production has a considerable environmental footprint, contributing to greenhouse gas emissions, water pollution, and deforestation. Industrial egg farms generate large amounts of manure, which can contaminate waterways with nitrogen and phosphorus, leading to harmful algal blooms and dead zones in aquatic ecosystems. Additionally, producing feed for egg-laying hens—primarily soy and corn—requires vast amounts of land, water, and energy, often contributing to deforestation and biodiversity loss. By choosing plant-based egg alternatives, consumers can reduce their environmental impact and support more sustainable food choices.
Animal Welfare Concerns
Beyond health and environmental considerations, the egg industry raises significant animal welfare concerns. Most eggs come from hens confined in factory farms, often in overcrowded battery cages that severely restrict movement and prevent natural behaviors like nesting, perching, and dust bathing. Even in cage-free systems, conditions can be stressful and cramped. Additionally, male chicks, deemed unprofitable, are routinely killed shortly after hatching. Choosing plant-based egg substitutes not only eliminates cholesterol and reduces environmental impact but also supports a more compassionate food system.
Top Plant-Based Egg Substitutes and Their Benefits
If you're looking for egg alternatives for different culinary applications, here are some fantastic options:
For Scrambles and Omelets
Tofu
Crumbled firm or extra-firm tofu can be cooked with vegetables and seasonings to create a satisfying scramble. Adding black salt (kala namak) enhances the egg-like flavor with its natural sulfuric aroma. Tofu is a nutritional powerhouse with its high-quality protein, calcium, magnesium, and iron. This Tofu Scramble Breakfast Wrap will leave you nourished and energized.
Mung Beans
When blended and cooked, mung beans develop a texture similar to scrambled eggs or omelets. Just Egg, a popular plant-based egg substitute, is made primarily from mung beans and scrambles beautifully. Try these easy-to-make mung bean scrambled eggs!
Chickpea Flour (Besan)
Mixed with water or plant-based milk, chickpea flour creates a fluffy, egg-like scramble when cooked. It's naturally high in protein and has a slightly nutty flavor.
Lentils
Red lentils, when blended and cooked, create a soft, scrambled texture similar to eggs. Like mung beans and chickpea flour, lentils are also rich in protein and fiber.
Aquafaba (Chickpea Brine)
Whipped aquafaba can add a light and airy texture to a scramble when combined with other ingredients like chickpea flour or tofu.
Store-Bought Vegan Egg Substitutes
While less economical than the options mentioned above, there are ready-to-go store-bought options if you're looking for something super quick and simple. Many brands, like Just Egg, Yo Egg (for sunny-side-up and poached eggs!), Zero Egg, Simply Eggless, Acremade (made from peas!), Be Leaf, Hodo All Day Scramble, and Crafty Counter's Wunder Eggs offer tasty and egg replacers, often made from mung beans, chickpea flour, or other plant-based proteins, that function just like eggs.
For Baking
Flaxseed or Chia Egg
Mixing 1 tablespoon of ground flaxseeds or chia seeds with 3 tablespoons of water (for one egg) creates a gel-like mixture that mimics the binding properties of eggs. These seeds are also rich in fiber and omega-3 fatty acids. If this practice is new to you, get your feet wet by making these Hearty Grilled Lentil Burgers.
Mashed Banana, Applesauce, or Pumpkin Purée
These ingredients add moisture and act as natural binders in baked goods, making them perfect for muffins, pancakes, and quick breads. You don't want to miss this Pumpkin Pecan Bread that uses a combination of a flax egg, banana and pumpkin purée. Use 1/4 cup mashed fruit for each egg.
Aquafaba (Chickpea Brine)
The liquid from canned chickpeas can be whipped into stiff peaks, making it an excellent replacement for egg whites in recipes like meringues and macarons. Have you tried using aquafaba? Please share your experience below!
Baking Soda + Vinegar (or other acid, like lemon juice)
A combination of baking soda and vinegar helps provide lift in cakes and quick breads, working as a leavening agent.
Carbonated Water
Sparkling water not only adds moisture to a recipe but also serves as an excellent leavening agent. The carbonation contributes to a light and fluffy final product. Substitute each egg with 1/4 cup (60 g) of sparkling water. This alternative is ideal for cakes, cupcakes, and quick breads.
Plant-Based Yogurt
Adds moisture, thickness, and binding properties to baked goods like cakes and muffins, as well as pancakes and waffles. Use 1/4 cup unsweetened plant-based yogurt for each egg.
Store-Bought Alternatives
Bob's Egg Replacer is a vegan baking essential made with four ingredients: potato starch, tapioca flour, baking soda, and psyllium husk fiber. It's good for muffins, cakes, cookies, and quick breads.
For Cooking and Binding
Silken Tofu – Works well as a binder in dishes like quiches, custards, and creamy sauces. Blend it into dressings and soups to create a (protein- and nutrient-rich) velvety consistency.
Arrowroot or Cornstarch Slurry – Mixing 1 tablespoon of arrowroot powder or cornstarch with 2 tablespoons of water can be used to thicken sauces, puddings, and custards.
Psyllium Husk – Acts as a powerful binder and adds extra fiber, ideal for gluten-free baking.
Give Egg-Less A Try!
With the rising cost of eggs and concerns about health and food safety, as well as the ongoing issues eggs pose to the environment and animals, now is the perfect time to explore plant-based alternatives. Not only are these options more budget-friendly, but they also offer significant health benefits, including fiber, healthy fats, and essential vitamins and minerals. Whether you're scrambling tofu for breakfast, baking with flaxseeds, or whipping up a meringue with aquafaba, plant-based ingredients can provide the same culinary functions as eggs while supporting a more sustainable and health-conscious lifestyle. Making the switch can be a simple and rewarding change for your health, your wallet, and the planet!