Eggs are packed with nutrition, but if they’re not in your budget (or your fridge), these brain-healthy alternatives have your back.
Nutrient-Packed Egg Substitutes:
If you’re after choline, omega-3s, and protein, try these:
- TOFU (esp. silken): Great for scrambles & creamy dishes
- CHIA SEEDS: Rich in fibre & omega-3s
- SUNFLOWER LECITHIN: A direct choline source
- SALMON OR SARDINES: Brain-boosting omega-3s
- TEMPEH: Fermented, protein-rich & gut-friendly
Egg Replacements for Cooking & Baking:
For recipes that call for eggs try:
- CHIA/ FLAX EGG: 1 tbsp ground seeds + 2.5 tbsp water
- MASHED BANANAS/ APPLESAUCE: 1/4 cup = 1 egg
- AQUAFABA: 3 tbsp chickpea brine = 1 egg
- BAKING SODA + VINEGAR: 1 tsp soda + 1 tbsp vinegar
Lastly, Be Mindful!
Eggs are rich in choline, essential for brain development and memory. When substituting, try to balance with other choline-rich foods like soy, quinoa, broccoli, or legumes.
Whether you’re baking, scrambling, or fuelling your brain, these smart swaps have you covered!
