Egg whites are used in a variety of cooking. From salad dressings to baking, this part of the egg seems to become a substantial component in the recipes.
Vegans choose not to consume any animals or animal products, nor anything that has had animals used in the manufacturing process. That means egg whites are not vegan.
That doesn’t mean that vegans have to miss out. Let’s run you through the world of egg whites and then provide you with vegan alternatives.
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What is egg white?
The natural role of egg white is to protect the developing chick inside from bacteria.
The white also provides the chick with nutrients. It is made up of 90% water and 10% protein.
Here is a breakdown of the nutritional value of the egg white:
- Calories 52
- Sodium 166 mg 6%
- Potassium 163 mg 4%
- Sugar 0.7 g
- Protein 11 g 22%
- Cobalamin 1%
- Magnesium 2%
However, as you know, eggs come from hens and that means vegans avoid using them and egg whites in their meals. Other than being an animal-based product, there are some health concerns around eggs.
Health issues with eggs
Yes, eggs are packed with nutritional value and protein. They may also help in:
- increasing levels of good cholesterol
- protecting your heart (from omega-3)
- contain selenium, lutein, and zeaxanthin. These antioxidants can slow down your aging.
- the protein in eggs can help strengthen your bones and muscles.
However, some people are concerned that eggs aren’t as healthy as they are cracked up to be.
Salmonella is contained within the intestines of chickens. That means that eggs can be a major source of this bacteria.
Usually, a salmonella infection produces no symptoms, but in some cases, people can experience diarrhea or abdominal pain.
Eggs, fish, and chicken can all be causes of you attracting this intestinal infection. It can be contagious.
Signs that you may have contracted shigellosis are diarrhea, stomach pain, nausea, and vomiting.
This is a microbe that is found on the skin and in the throat and nose of animals. You can contract this staphylococcus aureus by consuming animal products such as eggs.
Symptoms of staph infection are diarrhea, vomiting, queasiness, dehydration, and stomach cramps.
In the United States, eggs are listed as one of the major sources of allergy. The egg whites contain protein which can set off an allergic reaction.
The symptoms can range from mild to severe. Typical responses are skin breakouts such as hives, blocked or runny nose, stomach cramps, nausea or vomiting, coughing, wheezing, or other breathing issues.
Though for most people eggs are okay, vegans have to seek plant-based ways to get the same protein and nutrients into their diets.
Let’s look at the vegan substitutes for eggs and egg whites.
Vegans have several egg-white alternatives
When it comes to vegan cooking, you don’t have to miss out on those salad dressings, baked goods, and other meals that typically need egg whites.
Vegans have a range of alternatives to choose from instead of egg whites.
This is increasing in popularity as an egg white substitute.
Joël Roessel discovered that the liquid from canned beans has a similar foaming effect as that of egg whites. Yet, the difference is that aquafaba (the water from legumes) is plant-based. Also, the vegan Goose Wohlt found that this liquid can act as a stabilizer in baking.
Aquafaba is usually produced by cooking chickpeas or white beans. Any legume can be used to make this liquid.
There is now an official website dedicated to the use of Aquafaba. You can check out everything you want to know about this amazing vegan liquid by heading to Aquafaba.com
If you are looking to get a thicker or stabilizer for your vegan recipes, Xanthan Gum is a good choice. Because it is made from corn, it is solely plant-based.
The gummy texture is produced by the fermentation of sugar.
After the fermentation, the product is dried out and then ground down into a powder. Before using it in your recipe, allow it to soak for a while in the water.
As well as a thickening agent, Xanthum Gum is great at leavening and binding ingredients in your cooking. There are plenty of amazing recipes online using this vegan option.
Just use your favorite search engine.
Agar is plant-based gelatin that is produced from red algae (a seaweed). It is a jelly-like substance that you can find sold as flakes, bar form, strips, or as a powder.
As vegan gelatin, it is a great substitute in puddings, jellies. You can also use it as a thickener for soups and sauces.
To enhance the texture of the Agar, store it in your fridge for a day.
Looking to replace egg white in your baking?
Then grab yourself some applesauce. You can easily find this in any supermarket or food store.
However, with anything store-bought check the ingredients on the label to make sure that your applesauce is 100% vegan. If you have concerns about manufactured applesauce, you can always make your own.
The general measurement when swapping out egg whites with applesauce is:
- ¼ cup of applesauce = 1 egg white
Use this egg white alternative next time you are baking bread, muffins, or cookies.
Just be aware that there is some moisture content within the sauce, so you may want to re-measure the other liquids you use in your recipes. The last thing you want is a slightly soggy cake or muffin.
Another thing to be careful about is that, because you are using applesauce rather than egg whites, your baked goods tend to be a little more chewier.
Good-bye to egg whites
As vegans, egg whites have no place in your diet.
That leaves one wondering what they can use in their cooking and baking when recipes require egg whites. There are plenty of plant-based alternatives to satisfy the most discerning vegan.
The only thing you need to decide now is which egg white substitute is your favorite and what you are going to cook.