If you are allergic or intolerant to eggs, chances are you’ve been missing out on some of your favourite dishes.
Fortunately, nature has provided a workaround in the form of chia and flax seeds. Once soaked, these seeds become gelatinous – similar to egg white. This means that they are a good substitute in recipes which need eggs to bind ingredients together.
Now, it is important to know that chia or flax eggs will not always work in all traditional baking recipes like sponges or custards. They are a decent stand-in, but cannot completely fill all the roles of the egg.
Ground chia and flax seeds are useful alternatives for those following a gluten or grain-free diet as they can be used to substitute traditional foods that ‘hold’ ingredients together. For example:
- Thickening sauces and gravies instead of wheat or corn flour
- Making grain free crackers (their gelatinous consistency when soaked holds ingredients together, much like psyllium husk)
- A substitute for breadcrumbs in meatballs or fishcakes
- Chia puddings (chia seeds only)
I’ve included a list of chia-egg recipes from around the internet (and my own blog) below the tutorial. I recommend trying a recipe you feel most comfortable with and be open to experimentation.
STEP 1: Choose your seeds: 1 tablespoon for 1 egg. You can use whole or ground chia seeds, but flax seeds must be ground.
STEP 3: Get cooking. Your egg substitutes are now ready to be added to your recipe.
Recipes using chia or flax eggs