Plant-Based Eggs: A Nutritionist’s View on Taste and Nutrition

The upward trend in alternative vegan protein shows no signs of slowing down.

Plant-based chicken breast fillets, sausages, and even beef jerky are quickly popping up on grocery store shelves.

The latest in plant-based foods? egg.

When I was first invited to try plant-based eggs, I was sad. Like many non-vegans, I doubt that fake eggs can produce the same fluffy, chewy effect as real eggs.

In addition, eggs are virtually harmless to health. As a nutritionist, I know their many nutritional benefits.

Do I really have to replace them with an ever-changing mixture of mung beans, soy and other ingredients?

Despite my reservations, the more I hear from other foodies about their animal-free omelets and scrambled eggs, the more intrigued I become.

Soon, a carton of plant-based eggs was delivered to my door and I started experimenting.

Here’s what I’ve learned about how non-egg eggs compete with raw eggs in cooking and baking, as well as their health benefits and drawbacks.

What’s in a plant-based egg?

While they may seem like a relatively new invention, eggless eggs have been around for a while. There are several varieties to choose from, each with its own list of ingredients.

Many older versions of artificial eggs were used primarily as a binder in the baking process, not as a separate food item. These are usually based on flax or chia seeds.

You can even create your own:

1. Mix 1 tablespoon. Flaxseed meal 2 1/2 tablespoons. water.
2. Take a 5 minute break.
3. Add to your recipes.

A fresh artificial egg has recently entered the home consumption market, and 2021 will see more options.

Some brands, such as B. Follow Your Heart’s VeganEgg, have soy milk powder that needs to be reconstituted with liquid before use.

Bulking and emulsifiers like cellulose and carrageenan are added to the mix to mimic the texture of fluffy eggs, while nutritional yeast, salt and herbs help recreate the salty taste of eggs.

In my own DIY test kitchen experiment, I tried JustEgg, a standalone product for eating eggs (not just baking).

JustEgg is available in both pourable and precooked formats. It’s made from a blend of mung bean protein and canola oil, along with spices and other flavorings that give it its unique egg flavor.

The nutritional (and ethical) benefits of artificial eggs

If you’re considering trying eggless eggs, you may have nutritional and ethical concerns. These products have specific nutritional and planetary benefits.

Vegan eggs contain no animal products and are cholesterol free. This is good for heart health, as dietary guidelines for Americans recommend eating as little cholesterol as possible.

Cholesterol in eggs, on the other hand, isn’t the dietary devil it once was thought to be.

“Recent research shows that you no longer need to limit dietary cholesterol in eggs because there is no strong link between dietary cholesterol and blood cholesterol levels. One egg a day is not associated with heart disease in healthy people,” Bonnie, RDN Taub-Dix said.

Taub-Dix is ​​the author of Read Before You Eat: Taking You From Tab to Table.

“Easing restrictions doesn’t mean we should eat a four-egg omelette a day. Moderation is still the song we sing when it comes to most foods,” she said.

For many, the environmental benefits behind plant-based eggs are another key selling point.

Laying hens, including free-range chickens, are a source of greenhouse gases that contribute to climate change. Choosing plant protein over animal protein can reduce this footprint.

At the same time, there is no animal cruelty problem with vegetarian eggs.

Disadvantages of artificial eggs

Just because artificial eggs are made from plants doesn’t mean they are a good nutritional alternative to eggs.

For one thing, fake eggs are lower in protein.

A serving of JustEgg’s liquid product contains 5 grams compared to about 6 grams for a large egg, while a serving of VeganEgg contains only 3 grams.

And then there’s sodium.

One serving of JustEgg contains 170 milligrams (mg) of sodium and one serving of VeganEgg contains 150 mg. The sodium content of a large egg? Only 65 mg.

Artificial eggs are also more processed foods than eggs.

Diets high in ultra-processed foods are associated with increased risk of obesity and cancer. Not surprisingly, the level of processing required to obtain fake eggs is reflected in their ingredient lists. Compared to a one-word ingredient label on an egg, this can be off-putting.

However, even indescribable ingredients are not necessarily a cause for concern.

“Some people may be dissatisfied with unknown ingredients on the ingredient list, such as transglutaminase. The FDA (Food and Drug Administration) classifies transglutaminase as GRAS (Generally Recognized as Safe) , the USDA considers this ingredient safe to use in meat and poultry products,” Taub-Dix said.

Egg and Plant-Based Egg Nutrition

Their role (and taste) in cooking and baking

Nutrition facts aside, when it comes to fake eggs, everyone asks themselves: how do they taste?

I put three of my favorite quiche, muffin, and scrambled egg recipes to the test in my own kitchen.

quiche

The first agenda in my personal food lab is quiche, a simple breakfast, lunch or dinner.

I made my first vegan quiche using JustEggs’ liquid mixture, a pinch of cheese, and a pinch of salt and pepper.

After 20 minutes of baking, my creation came out of the oven, no kidding, looking just like regular baked eggs. Food science is magic.

I poked the texture with a fork. In fact, it’s almost exactly what I want from my usual quiche, right down to the crispy egg shell on top.

In fact, the JustEgg mix seems to hold together better and has a thicker, less sticky texture than regular eggs.

Now is the crux: how does it taste?

The eggless quiche definitely tasted very close to real eggs, but not quite right, a little too salty. However, I will never believe what I eat is made of beans.

Scrambled eggs

Next, it’s time to try the most basic preparation for artificial eggs: scrambled eggs.

When we entered the pan, the bean liquid looked indistinguishable from the beaten egg. When the mixture is cooked, it even clumps like real eggs.

However, from the texture, the mixture seems a little sticky. It even sticks to the pan like real scrambled eggs. Plus, since the fake eggs haven’t browned, it’s hard to know when they’re done.

When I tried my scrambled eggs, I couldn’t believe the taste. Vegan eggs don’t need salt due to their added flavor, but leave an unpleasant aftertaste that lasts a long time.

Muffins

I always bake muffins for breakfast, so taste testing with these baked goods is a guarantee for me.

Instead of adding eggs to my favorite banana muffin recipe, I poured in some JustEgg. To my surprise, there was no noticeable difference in the finished product, either in taste or texture.

In my opinion, baking is the best place to use vegan eggs.

Everything they’re crazy about?

Both real and artificial eggs have health and nutritional benefits.

Personally, as a non-vegetarian, I’m not ready to “fly out of the coop” with fake eggs instead of eggs.

For goals such as lowering cholesterol, reducing animal protein, or reducing our ecological footprint, plant-based eggs may be ideal.