Eggs are a great source of protein and other nutrients. But with egg prices soaring and questions around potential health risks—from bird flu to cholesterol—you may be considering alternatives.
In this Q&A, Taylor Stein, MS, RD, CDN, Associate Researcher and Registered Dietitian at The Charles Bronfman Institute for Personalized Medicine, Icahn School of Medicine at Mount Sinai, discusses the health benefits of eggs and egg substitutes for breakfast and baking.
What are the health risks and benefits of eating eggs?
Eggs are a good source of protein and micronutrients, including choline, B vitamins, and antioxidants, and are one of the few dietary sources of vitamin D. In terms of potential health risks, they are high in cholesterol. However, recent research indicates that eating foods high in cholesterol does not necessarily lead to high blood cholesterol in healthy people, as was once thought. Additionally, egg yolks are high in fat, but most of this fat is unsaturated “healthy fat,” similar to the fat in olive oil, nuts, and seeds.
How many eggs a day are okay?
In general, eating two eggs a day is good for most healthy people and won’t raise your cholesterol. If you have heart disease or diabetes, we recommend eating one egg and two egg whites, so you get most of the health benefits without much of the saturated fat.
With the current bird flu outbreak, are eggs safe to eat?
As with any raw animal proteins, eggs included, there is always some risk of bacteria and other pathogens. Individuals at the highest risk include those with weakened immune systems, adults aged 65 and older, children under five, and pregnant people. As long as your eggs are well cooked (at least 160°F), they should be safe. If you prefer undercooked eggs, pasteurized eggs are preheated and should be safe to eat but are generally more expensive.
Where can I find affordable eggs?
Eggs sold at local farmers’ markets or through Community Supported Agriculture (CSAs) programs may be more affordable than what you will currently find at the grocery store. Unlike commercially sold eggs, they do not go through complex supply chains, and are therefore less subject to price fluctuations.
What are some breakfast alternatives to eggs that are high in protein?
If you want something similar to eggs, or a vegan option, a tofu scramble is an easy swap. Tofu is high in protein and can be sautéed in a pan. You can even make it look like eggs by adding turmeric or nutritional yeast, and for additional flavor. There are also commercial egg replacement options—for example, Just Egg—which cook similarly to eggs and have little to no saturated fat. Keep in mind that commercial substitutes tend to be ultra-processed, so we don’t recommend eating them every day. Commercial substitutes include gums, stabilizers, and preservatives, which we just don’t know the long-term effects of high intakes of these components, which is why we suggest limiting how much you eat. Additionally, tofu and commercial egg substitutes do not have the same nutrition as eggs, so it’s important to be mindful of any nutrients that eggs are high in, such as B12 and choline, and incorporate other foods in your diet if you are not eating eggs.
Yogurt and cottage cheese are also great options, and are nutritionally similar to eggs, but be sure to check the packaging. For example, milk products may or may not be fortified with vitamin D. If you cannot consume conventional dairy products, consider ultra-filtered milk options—milk products that have been through an extra filtration process.
What are some egg substitutes for baking?
It depends on the purpose and the recipe. Eggs are used in baking for a multitude of purposes—for binding ingredients together and for leavening, as well as moisture, flavor, and browning. Depending on the purpose, you might choose from among these options:
- Unsweetened applesauce or mashed banana, ground flax seeds or chia seeds, which can create a binding effect and help retain moisture and promote browning
- Commercial egg replacers, which are usually made of starches to create a thickening or potentially binding effect
- Silken tofu, due to its protein content and structure, can mimic the texture of eggs, mostly in chilled dessert items and sauces
- Yogurt or buttermilk can help with moisture and texture
- Aquafaba, the starchy liquid left over from cooking beans (be sure to use low or no sodium), can help make things fluffy by replicating what egg whites do
- Gelatin (used as a thickener to give baked goods their structure)
- Vegan egg substitutes, which are made from mung bean protein, can be sautéed to resemble an egg omelet or scramble, and flavoring to make it taste similar to eggs
If you want the healthiest option, we recommend choosing whole food substitutes over commercial options.
