Egg Prices Are Insane So Here Are 6 Low Carb Egg Substitutes
I know that egg prices have gone crazy and likely aren’t coming down any time soon. Also, in some places there are shortages going on. Everyone needs egg substitutes now.
Low Carb Egg Substitutes
This page may contain affiliate links, which means I may be compensated if you click a link. However, there is no cost to you. Also, as an Amazon Associate, I earn from qualifying purchases. For more info, please see my Privacy and Disclosure page.
Since we still need eggs for eating or baking, I’ve come up with easy egg substitutes, even some that are considered low carb. That way if you’re trying to eat fewer carbohydrates and eggs are a part of that eating plan, you can try some of these egg alternatives in your cooking and baking. In most instances, I’ve shared the typical carb count for the suggested substitute.
Here are six egg substitutes and a general overview of the carbohydrate content for each of the mentioned egg alternatives.
Unsweetened Applesauce
Unsweetened applesauce is an excellent ingredient for recipes that are moist and dense, such as quick breads and brownies. You can substitute one-quarter cup of applesauce for one large egg. As far as carbs, there are approximately 14 grams of carbs per 1/2 cup (122 grams).
Ground Flaxseed
Flax seeds can be an effective replacement for eggs, especially in recipes that are moist and dense, such as muffins and pancakes. However, unlike other egg alternatives, using flax seeds requires a few extra steps to ensure they work properly as a substitute.
To use flaxseeds as an egg replacement, start by grinding whole flax seeds into a fine meal using a blender or coffee grinder. Once ground, mix 1 tablespoon of flaxseed meal with 2.5 tablespoons of water. Let the mixture sit for about 5-10 minutes until it thickens and becomes gel-like. This mixture can then be used to replace one large egg in your recipes.
Ground flaxseed has about 6 grams of carbs per 2 tablespoons (14 grams). It also has 5 grams of fiber, which means the net carbs is 1 gram of carbs.
Greek Yogurt
You can easily replace an egg with yogurt in your baking recipes. Yogurt not only contains protein similar to eggs — Greek yogurt has even more protein — but it also acts as a natural binding agent. This makes it an excellent choice for recipes like quick breads and pancakes.
To substitute, use one-quarter cup of yogurt to replace one large egg. You’ll find that one half cup of yogurt has about 6 grams of carbs. So 1/4 cup would have 3 grams of carbs — definitely a low-carb solution.
Avocados
Here’s a surprising twist: you can use avocados as a substitute for eggs when baking! Avocados are particularly effective in moist and dense recipes, such as muffins and waffles. To substitute, use one-quarter cup of mashed avocado to replace one large egg.
Avocados are a great low-carb substitute for eggs. A medium avocado has about 12 grams of carbs and 10 grams of fiber, meaning they have 2 net grams of carbs. If you have avocado leftovers from making loaded baked avocados, you can use them as an egg alternative.
Since avocados don’t provide the same lift that eggs do, it’s a good idea to add 1/2 teaspoon of baking powder to your recipe. This will help achieve the desired texture while enjoying the added creaminess and healthy fats that avocados bring to your baked goods!
Chia Seeds
To replace one large egg, mix one tablespoon of chia seeds with three tablespoons of water. Stir the mixture together and let it sit for about 15 minutes until it thickens and forms a gel-like consistency.
If you prefer not to have the chia seeds visible in your final product, you can use white chia seeds instead of the traditional black ones. This egg substitute works well in a variety of recipes, adding both nutrition and moisture to your baked goods!
As far as carbs, one tablespoon of chia seeds has 14 grams of carbs and 10 grabs of fiber. So the net carbs per tablespoon is only 2 grams.
Buttermilk
You can use buttermilk as an egg substitute in muffins, cakes, and cupcakes. To replace one egg, simply use one-quarter cup of buttermilk. That one-quarter cup has about 3 grams of carbs, so pretty low carb.
Since buttermilk adds extra liquid to your recipe, be sure to reduce the water or other liquid by 1/4 cup to maintain the right consistency. This substitution not only helps bind your ingredients but also adds a delightful tangy flavor and moisture to your baked goods!
One More Eggy Alternative
If you’re not concerned about low-carb options, this article about egg substitutes gives a larger overview of alternatives.