A vegan & plant based egg replacer that’s made out of quinoa.
Move over flax meal, another vegan egg substitute has come to the table.
Role of eggs
Eggs play a variety of important roles in food production.
They can be added as an emulsifier to help mix together two components that typically separate when they are combined (such as oil and water). Both the egg white (due to albumin protein components) & yolk (due to lecithoprotein content) are capable of this. A necessary feature in making mayonnaise, sauces, salad dressings, ice cream and baked goods. 1
When air is beaten into them, eggs (mostly the whites) have the ability to hold onto it and foam. These air bubbles contribute to the structure & volume —leavening capability—in foods such as soufflés, angel food cake and meringues.2
Heating causes egg proteins to coagulate, resulting in thickening or gel formation (in custards, pudding and various sauces). This is also the basis for using eggs as a binding agent and as a coating to hold crumbs together for the crust of breaded foods.3
Eggs also contribute to the moisture, flavor and color of baked goods, such as in brioche & challah breads.4
Why try a plant based egg replacer?
- gives you another vegan “egg” option
- substitute for those that don’t consume flax seeds (it also isn’t as visible in the final product as ground flax seed meal can be)
- you’re baking for someone with an egg allergy
- helpful if you are scaling down a recipe that uses a single egg (or an amount that can’t easily be divided without cracking & separating the eggs; that gets messy and more difficult)
- the egg carton is empty or expired – quinoa flakes have a longer shelf life than eggs (a couple of months compared to weeks) so this pantry item can save you if you find yourself in need of an “egg” & you don’t have time for a grocery run
Nutritional Comparison
How does using quinoa as an egg alternative nutritionally compare to both a traditional egg and the common vegan flax “egg” substitution? Let’s take a look at the amount needed to substitute one large egg (2 tablespoons quinoa or 1 tablespoon flax meal).
| Food | Amount | Calories | Fat (g) | CHO (g) | PRO (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| Egg5 | 1 large (50 grams) | 70 | 5 | 0 | 6 | 0 |
| Quinoa Flakes (Ancient Harvest6) | 2 Tablespoons (15 grams) | 56.25 | 0.75 | 9.75 | 2.25 | 1.13 |
| Flax Meal (Bob’s Red Mill7) | 1 Tablespoon (6.5 grams) | 35 | 2.25 | 2 | 1.5 | 1.5 |
Eggs contain high biologically available protein and are an excellent source of nutrients, including biotin, selenium, choline, iodine and vitamin B12. In comparison, the plant based alternatives have fewer Calories, fat, protein, & more carbohydrates and fiber.
It’s important to keep in mind that this egg substitution is meant to be used as an ingredient in other recipes. (We’re not scrambling them alone like you’d consume an egg.) Only a small amount is used. Plus it may be less if the final dish makes more than one serving (which is likely). Making the significance of these nutritional differences minimal.
When to use a quinoa egg substitute (and when to skip it)
This won’t replace eggs in every recipe.
Quinoa eggs can be used, as a plant based egg replacer, in baking recipes that require binding and moisture. You can try it anywhere you would use a flax “egg.”
Keep in mind though, that the end result might not have the exact same texture & rise as the original recipe. It can still make a delicious product.
While developing this recipe, quinoa egg substitutes were tested in following recipes:
- baked goods/desserts: the best hamantaschen cookie recipe & an upcoming carrot muffin
- Side dishes: Eggplant Vegetable Kugel
Avoid trying this substitute in recipes where eggs are the main ingredient (omelet, egg salad), if the recipe calls for separating egg whites/yolk, or requires beating the eggs to a light color and airy texture (soufflé, meringue).
Ingredients
There are only two ingredients you need to make a quinoa egg: quinoa flakes & water.
What are quinoa flakes?
Similar to rolled oats, quinoa flakes are the pressed and rolled flat version of quinoa seeds. Their small and thin appearance, means they cook up quickly in just a few minutes. Quinoa flakes are not the same as puffed or popped quinoa, which is made from quinoa seeds toasted until they pop into a crispy/crunchy texture.
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Where to purchase quinoa flakes?
Quinoa flakes may be available in your regular grocery store. Look for them in either the grains/rice aisle, the health foods or bulk sections. If possible, search your store’s website or app beforehand, to avoid a trip in case they don’t carry it. Your local health food store might carry them as well.
They are also available online from a couple different brands & retailers:
- Suncore Foods on Amazon
- Food to Live at Walmart has a bunch of different quantity options
- Shiloh Farms on Amazon has a double pack option
- Ancient Harvest on Amazon
- Pereg website also available at Kosher supermarkets. This one is kosher for Passover.
How to make this plant based egg substitute
- Combine quinoa flakes and water until none of the quinoa pieces look dry.
- Set the mixture aside, at room temperature. Wait for at least 10 minutes, until the water is absorbed and the mixture thickens.
- Use to replace 1 egg in a recipe (1:1 ratio).
Additional recipes with quinoa flakes
Now that you bought the whole bag, some more ways to use quinoa flakes:
Chicken soup companion – add light and fluffy dumplings to your soup without any matzah at all. Instead, replace it with quinoa flakes—to make these Gluten Free Matza Balls.
At home okonomiyaki – make your own quinoa flour for these bite sized & vegetable packed, Cabbage Pancakes.
Better with cheddar – swap it for the oatmeal (for a less chunky texture) in these Broccoli & Cheddar Cheese Bites.
Overnight oatmeal style smoothie – swap it for the oatmeal again in this Blueberry Boba Smoothie. Throw everything into the blender the night before then blend in the morning to make this quick breakfast option.
FAQs & Helpful Tips
Most likely at the beginning. The quinoa egg takes at least 10 minutes to set. It can sit at room temperature in advance (up to an hour) or while you gather ingredients/begin making your recipe.
Quinoa Egg
A vegan & plant based egg substitute that’s made out of quinoa.
Ingredients
- 2 tablespoons (14 grams) quinoa flakes
- 3 tablespoons (45 mL) water
Instructions
- Pour the quinoa flakes and water into a small bowl. Stir until all the quinoa flakes look hydrated.
- Let the mixture rest at room temperature for at least 10 minutes (or up to an hour) until the water is absorbed and the mixture thickens.
Notes
Use to replace 1 egg in a recipe.
Recommended Products
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Nutrition Information:
Yield:
1Serving Size:
1 "egg" substituteAmount Per Serving: Calories: 48Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 3mgCarbohydrates: 9gFiber: 1gSugar: 0gProtein: 1g
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- https://www.incredibleegg.org/professionals/manufacturers/real-egg-functionality/emulsification/ ↩︎
- https://eggs.ca/eggs101/food-science/#:~:text=Cooking%20and%20Baking%3A-,Leaven,-Eggs%20have%20a ↩︎
- Bennion, Marion, and Barbara Scheule. “Chapter 24/ Eggs In Food Production.” Introductory Foods, 12th ed., Pearson Education, Inc., Upper Saddle River, NJ, 2004, pp. 640–641.
↩︎ - https://pastryteamusa.com/how-important-are-eggs-in-baking/#:~:text=Moisture%20and%20Richness,complements%20other%20ingredients. ↩︎
- https://www.incredibleegg.org/wp-content/uploads/2023/07/large-vertical.pdf ↩︎
- https://ancientharvest.com/hot-cereal/quinoa-flakes/ ↩︎
- https://www.bobsredmill.com/product/flaxseed-meal ↩︎
