Gut-Friendly Egg Replacements: 5 Alternatives for Healthy Baking and Good Gut Health

Egg is a versatile ingredient that binds, adds moisture, and provides structure in both sweet and savory dishes. However, for those who can’t or choose not to eat eggs, there are several alternatives—many of which are rich in nutrients that support gut health. In this article, we will share our top five egg replacements that not only work great in recipes but also provide fiber, polyphenols, omega-3s, antioxidants, and lactic acid bacteria—goodies for optimal gut health!

A selection of the many egg-free recipes from the GØT-app

Why Choose Nutrient-Rich Egg Replacements?

When swapping out eggs in recipes, it's important to remember that many natural alternatives can also provide nutrients that support a healthy gut microbiome. Fiber helps regulate digestion, while polyphenols and antioxidants protect cells from damage. Omega-3 fatty acids help reduce inflammation, and lactic acid bacteria from fermented foods promote a balanced gut flora. By using these egg replacements, you get a double benefit: functional ingredients in the kitchen and a nutrient boost for your gut health!

1. Flaxseed Gel

How to Make It:

Mix 1 tablespoon of ground flaxseeds with 3 tablespoons of water and let the mixture sit for 5–10 minutes until it forms a gel-like consistency.

What It Does:

Flaxseed gel binds ingredients, adds moisture, and provides a dose of healthy fats. Flaxseeds are especially rich in omega-3 fatty acids, known for reducing inflammation and supporting heart health. Additionally, flaxseeds are a great source of soluble fiber, which promotes digestion and contributes to a healthy gut microbiome (#guthealth).

Recipe Tips:

Baked Goods: Perfect for cookies, muffins, cupcakes, and bars where you need good binding.

GØT Tip: To avoid rancid fats and ensure the best possible flavor, grind the flaxseeds just before use. You can easily do this in a powerful blender or a small coffee grinder dedicated to this purpose.

2. Chia Seed Gel

You can also use chia seeds in the same way as flaxseeds—both provide a subtle nutty flavor and are highly gut-friendly.

3. Aquafaba

Aquafaba is the cloudy liquid from a can of chickpeas. To replace one whole egg, measure about 60g of aquafaba, or 2 tablespoons (about 30g) for an egg white. If the liquid is too thin, you can simmer it a little to thicken it.

What It Does:

When whipped, aquafaba mimics egg whites, forming stiff peaks, and adds both moisture and fluffiness to the batter. Chickpeas are rich in fiber (prebiotics), which can ferment into health-promoting fats (SCFA) and encourage the growth of beneficial gut bacteria. In addition, chickpeas contain antioxidants and polyphenols, which help reduce oxidative stress, protect gut cells, and combat inflammation.

Recipe Tips:

Meringues and Pavlova: Ideal for making light, crisp meringues and pavlova.

Light Cakes and Brownies: Adds volume to brownies and even pancakes for a fluffy result.

Yeast Breads: Also works well in yeast-based doughs where a light, airy texture is desired.

4. Mashed Overripe Banana or Applesauce

How to Use:

Use about 60g of mashed, very ripe banana or applesauce to replace one egg in recipes.

What It Does:

These fruit-based alternatives bind ingredients together and add natural sweetness and moisture to baked goods like muffins, pancakes, and cookies. Bananas and apples are rich in both fiber and antioxidants, with apples also containing polyphenols—both essential for a balanced gut microbiome. Fiber nourishes beneficial bacteria in the gut.

Tip: If using mashed banana, you can add a small amount of neutral oil (e.g., MCT oil) to compensate for the lost fat from the egg, which also helps increase satiety.

Recipe Tips:

Muffins: Banana or applesauce works great in sweet baked goods for natural sweetness.

Breads and Pancakes: These egg replacements give a soft texture to quick breads and pancakes.

Spiced Cakes: Perfect for recipes like spice cake and carrot cake, where the natural sweetness enhances the flavors of the spices.

5. Mashed Potatoes, Sweet Potatoes, or Pumpkin Puree

How to Use:

Use about 60g of mashed potatoes, sweet potatoes, or pumpkin puree to replace one egg, especially in savory dishes like meatballs and rolls.

What It Does:

These starchy vegetables help bind ingredients together and create a creamy texture. Sweet potatoes and pumpkin are especially rich in fiber, antioxidants (like beta-carotene), and polyphenols, which can strengthen the gut and protect cells from oxidative stress—essential for #guthealth.

Recipe Tips:

Meatballs and Meatloaf: Use mashed vegetables as a binder to keep the meat mixture together and add a creamy mouthfeel.

Bread and Coating: They help seeds stick to baked goods and can be used for coating chicken or fish.

Savory Pies and Casseroles: Perfect for dishes that need a thicker, juicier filling.

While no egg replacement can fully replicate the unique nutritional value and properties of eggs, there are many great alternatives that work well in the kitchen and provide nutrients that support gut health. By using flaxseed gel, aquafaba, mashed banana or applesauce, or mashed vegetables, you’re incorporating ingredients rich in fiber, polyphenols, omega-3s, antioxidants, and potentially even lactic acid bacteria (if organic)—all important for supporting a healthy and balanced gut microbiome. Try out different options and enjoy a simpler, egg-free routine if you prefer!

Custom Recipes in the GØT App

In the GØT app, you’ll find an extensive recipe library with hundreds of exclusive food recipes tailored to various diets, preferences, and intolerances. If you select “Vegan” as your dietary preference, all recipes will automatically be adapted into a vegan version. This is perfect if, for example, you want to avoid eggs in a recipe— you'll get a customized version with an egg replacement that tastes just as good! Try it out yourself in the GØT app – read more about the app here.