There are so many egg substitute options available for baking, including: Apple sauce. Smashed banana. Chia seeds. Flax meal.
Foods With More Protein Than an Egg Scroll down to read all. 1 / 10. Chickpeas. 2 / 10. Cottage Cheese. This nutritious source of protein , with nearly 12 grams in a half-cup, plays well with others. 3 / 10. Almond Butter. 4 / 10. Cheddar Cheese. 5 / 10. Lentils. 6 / 10. Pumpkin Seeds. 7 / 10. Shrimp. 8 / 10. Quinoa.
Boiled egg alternative: To mimic the protein and texture of hard-boiled eggs in salads and sandwiches, dice extra-firm tofu (2 ounces tofu for each boiled egg you’re replacing) and use as you would chopped hard-boiled eggs. Ready-to-eat baked tofu and white beans are other great options.
But if you can’t eat (or don’t like) eggs , don’t worry. You can still enjoy high- protein breakfasts thanks to these sources of protein : chia seeds, tofu, yoghurt and cheese, nuts, seeds, whole grains and plant protein powder.
Eggs = Less Calories So, eggs have an advantage over oatmeal if you are planning to cut on your calorie intake and shed those extra kilos. Eggs have a nutrient called Choline that helps to reduce belly fat.
Take 100 calories worth of egg whites (seven large whites) for example: They contain 25 grams of protein, 0 grams of fat, and 2 grams of carbs. One tablespoon of peanut butter —which clocks in at 96 calories—provides just 3.5 grams of protein, 8 grams of fat, and 3.5 grams of carbs.
And tofu wins over eggs in a few other important areas too: Tofu eggs win in the calcium department: 30% of your recommend daily intake versus 4% for two large eggs . Iron is a win too: tofu eggs score 18% of your recommended intake versus 12% for the two eggs .
1. For those who eat meat but want something easy for traveling, choose turkey bacon as an option. With 6.5 grams of protein in three pieces, turkey bacon has more protein than one egg , and is sure to leave you full for plenty of hours.
Use three Tablespoons of mayo to replace each egg that’s called for. Since egg is one of the ingredients in mayonnaise , this will actually get some of the intended egg back into your recipe. This substitute will add extra oil, so expect your baked goods to come out a bit more dense than usual.
5 Vegan Substitutes for Eggs in Baking Ener-G Egg Replacer, $12. Made from potato and tapioca starch, Egg Replacer is free of eggs , gluten, wheat, casein, dairy, yeast, soy, tree nuts, and peanuts, making it useful for vegans and those with food allergies. Flaxseed. Finely ground flaxseed makes an excellent binder. Silken Tofu. Baking Soda and Vinegar. Banana.
Just because faux eggs are made with plants doesn’t mean they’re a superior nutritional alternative to chicken eggs . For one thing, fake eggs have less protein. Compared with roughly 6 grams in a large egg , one serving of JustEgg’s liquid product contains 5 grams, while a serving of VeganEgg provides only 3 grams.
7 High-Protein Breakfasts to Power Your Morning 7 oz Greek yogurt , plain, nonfat 20 grams protein. ½ cup cottage cheese , low-fat 14 grams protein. 2 oz turkey sausage 14 grams protein. 2 large eggs 13 grams protein. 1 cup milk, nonfat 8 grams protein. 1 cup quinoa 8 grams protein. ½ cup black beans 8 grams protein. 2 tablespoons crunchy peanut butter 8 grams protein.
I ‘d say start with scrambled with a lot of accoutrements–salsa, veggies, hot sauce, meat, whatever you like otherwise. It hides most of the egg , and you can work your way up from there. Another delicious option is: cook 2 slices (or more, up to you ) of bacon, then fry an egg in the bacon grease.