Reach for these egg alternatives

The avian flu may have caused an egg shortage for some grocery stores, but Roberta Anding, registered dietitian with Baylor College of Medicine and Texas Children’s Hospital, says there are alternatives for your baking needs and other ways to add protein to your diet.

For instance, if you usually reach for a breakfast taco in the morning, Anding suggests substituting pinto or black beans for your eggs.

Check out more ideas for both baking and consumption during a shortage:


Keep in mind any specific dietary needs before making a food swap. Older adults should still try to eat eggs if available. Anding also says that women who are pregnant should try to eat eggs even during a shortage because egg yolk contains phosphatidylcholine, which is needed for brain development.

Even when there isn’t a food shortage, doing a food swap can be a fun way to try something new and healthy. Check out more of our food swaps:

2 thoughts on “Reach for these egg alternatives

  • Tofu is such a good idea! Is the silken kind best for this?
    My favourite egg replacer is chia seeds. When soaked in water, they expand and form a kind of binding gel. Definitely worth trying 🙂

  • I tried using bananas as a substitute for eggs and it was very good. Eggs will always have a different feel but bananas can still level with eggs pretty well.


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