Article at a Glance:
- Eggs are a dietary staple, commonly used in baking both as a binder and a source of protein.
- Many people are seeking egg-free alternatives for reasons like allergens or ethical choices.
- Flax, chia, and aquafaba are three eggless options that work well in baking.
Flaxseed
Flaxseeds are tiny seeds that come from the flax plant. They pack a big nutritional punch and are chock-full of fiber and healthy fatty acids. They do contain protein but are limited in the essential amino acid lysine.
“Flax eggs” can easily be used as a replacement for eggs in baking. To make a flax egg, start by grinding your flaxseed into a powder (or purchase pre-ground seeds from the store).
Mix one tablespoon of ground flaxseed with two and a half tablespoons of water. Let it sit for about 5 minutes while it forms a gel, and then add it to your batter. While it works well in pancakes and muffins, it may add a nutty flavor to your dish.
Chia Seeds
Another nutrient-rich option is chia seeds. Chia seeds are high in omega-3 fatty acids, fiber, and antioxidants. They provide about 2 grams of protein per tablespoon.
Since they are small and tasteless on their own, “chia eggs” are a great egg alternative. For each egg needed, mix one tablespoon of chia seeds with three tablespoons of water.
Similar to ground flax, this mixture will form a gel after about ten minutes of rest. This gel-like consistency can improve the moisture and texture of cakes and muffins. This is also why chia seeds are great for making gelatin-free pudding.
Aquafaba
Aquafaba is another replacement for eggs and, more commonly, egg whites. It is created using the liquid from chickpeas, whether you’ve collected it from cooking dried beans or reserved the liquid from canned chickpeas.
Aquafaba can be used as is or whipped to create a meringue-like consistency, creating some impressive peaks! For substituting in recipes, two tablespoons of aquafaba is about the equivalent of one egg white. It works well in meringues and icing spreads, but it isn’t the best choice for recipes that rely on a lot of eggs.
Nutritionally, aquafaba doesn’t have a lot to offer. One tablespoon provides only about five calories, with less than 1% of that being protein. It has very small amounts of some trace minerals, but not enough to be significant. Still, it’s an interesting option that can be fun to experiment with sometimes in recipes.
LiveComplete NutriMatch™
LiveComplete protein powder is the nutritionally superior egg replacement. It is a plant-based protein formulated to achieve a 96.2% match rate to human muscle tissue. This means it gives your body exactly what it needs in the perfect amount.
LiveComplete protein is a great addition to your baked goods. About a scoop and a half of LiveComplete protein mixed with three to four tablespoons of water can replace one egg. This should create a pleasant taste and familiar mouthfeel.
For other ways to incorporate LiveComplete into your baking, check out this blog post.
LiveComplete Takeaways
There are many different ways to replace eggs in cooking. Depending on your needs and preferences, you might want to try ground flax seeds, chia seeds, or aquafaba — but we recommend using LiveComplete protein powder for the most nutritionally complete (and tasty!) option.
Sources:
Anastopoulo, R. (2020). A guide to aquafaba. King Arthur Baking. https://www.kingarthurbaking.com/blog/2020/08/26/a-guide-to-aquafaba#:~:text=You%20can%20sub%20the%20liquid,either%20with%20sugar%20or%20without.
Co-Op, F. (2025). Baking with Flaxseeds — The Food Co-op. The Food Co-op. https://www.foodcoop.coop/blog/2025/4/15/baking-with-flaxseeds
Chung, M.W.T et al., (2005). Isolation and structural characterization of the major protein fraction from NorMan flaxseed (Linum usitatissimum L.). https://www.sciencedirect.com/science/article/abs/pii/S030881460400319X
Franklin, A. M., & Hongu, N. (2016). Chia Seeds: A Comprehensive Review (By University of Arizona). https://cales.arizona.edu/backyards/sites/cals.arizona.edu.backyards/files/asset/document/spring16_page13-14.pdf
How to bake with chia. (n.d.). The Chia Co Australia. https://thechiaco.com/au/baking-with-chia/
Kubala, J. (2017). Aquafaba: an egg and dairy substitute worth trying? Healthline. https://www.healthline.com/nutrition/aquafaba#TOC_TITLE_HDR_3
