Cholesterol is frequently associated with eggs as the yolk contains high amounts. One large egg provides about 213 mg of cholesterol to the diet. It is recommended for the general population to limit cholesterol intakes to less than 300 mg of cholesterol per day. Those with existing heart disease, diabetes or high levels of LDL, also known as bad cholesterol, should consume no more than 200 mg per day. Knowing cholesterol free egg substitutions can be useful as many recipes rely on the addition of eggs for different properties.
Egg As a Leavening Agent
The following substitutions can be used for one egg: 1 tbsp. baking powder + 2 tbsp. liquid, or 2 tbsp. flour + 1/2 tbsp. shortening + 1/2 tsp. baking powder + 2 tbsp. liquid. The liquid used can vary and should be appropriate for the recipe. Examples can include, water, vinegar, juice or broth.
Egg As a Binder
For one egg, combine 1/3 cup water and 3 to 4 tsp. brown flax seeds and bring to a boil on high heat. Simmer on low heat for about 6 minutes until a slightly thick gel forms. Strain the flax from the liquid, and use gel.
Other alternatives for one egg can include: 1/3 cup water + 1 tbsp. arrowroot powder + 2 tsp. guar gum, 2 tbsp. cornstarch or arrowroot starch, 1/4 cup or 2 oz. soft tofu blended with other recipe liquid ingredients, or 1 banana. Bananas are often good for baked goods like cakes, muffins or pancakes.
Egg As a Liquid
1 cup apple juice, 4 tbsp. pureed apricot or 1 tbsp. vinegar can all replace one egg in recipes where egg is required as a liquid addition.
Egg Whites
Egg whites can also be used as a cholesterol free substitute. Only the yolk portion of the egg contains cholesterol. Try using 2 egg whites for every one egg desired.
References
- "Egg-Free Diet"; Dietitians of Canada; 2009
- "Eggs: Are They Good or Bad for my Cholesterol?;" Mayoclinic.com; 2009
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