Easy alternatives for eggs, dairy, & animal protein. I’ve tried lots of substitutes in the past with trial and error. Here are some of my family’s staples.
Egg Substitutes
1 egg =
- 1 TBSP ground flax + 3 TBSP water
- stir and let sit for 5-10 minutes
- 1/2 mashed banana
- best for muffins and pancakes, adds a bit of banana flavor
- 1/4 cup unsweetened applesauce
- 2 TBSP arrowroot, potato starch, or cornstarch
- 1 1/2 TSP Ener-G Foods Egg Replacer + 2 TBSP water
- Follow Your Heart Veganegg
Dairy Alternatives
- Milk: equal portion of non-dairy alternatives like soy, almond, coconut, or rice
- Buttermilk: 1 cup non-dairy milk + 1 TBSP apple cider vinegar or white vinegar, stir and let sit for 5 minutes
- Cheese: nutritional yeast, many great cheese alternatives that are soy, rice, or nut based.
- Sour Cream: 1 cup dairy free plain yogurt + 1 TSP apple cider vinegar + juice of 1 lemon or Tofutti brand
- Butter: Earth Balance brand
- Mayo: Vegenaise brand or Just Mayo brand
Meat Alternatives
- Tofu: made from bean curd and an excellent source of iron, protein, and calcium. It has a mild taste and takes on the flavor of most anything. The firmer the better as a meat alternative
- Tempeh: made from fermented soybeans with a meaty texture. When thinnly sliced, seasoned, and baked it makes a great “bacon.” It also works well as a crumble
- Hemp Tofu: a soy-free tofu alternative with an earthier flavor, but all the same versatility of tofu or tempeh
- Seitan: made from wheat gluten, this plant based meat alternative packs 75g of protein per package and has a substantial texture (but it is made from gluten – so a no go for those with an allergy or sensitivity)
- Legumes: beans, peas, and lentils are a high fiber protein source with endless possibilities
- Portobello Mushrooms: a great plant based alternative for marinating and grilling for your next grill out
- Commercial Brands: there are many out there, look for Non-GMO.
The Protein Myth