What is a flax egg, how to make one, and why would you even want to?
What is a flax egg?
A flax egg is often used to replace regular eggs when making vegan baked goods. It is a combination of ground flaxseed and water that, when allowed to sit for a few minutes, produces a slightly gelatinous substance, making it a pretty decent replacement for eggs in vegan baked goods.
Why does a flax egg work? Well, the flax egg helps provide moisture like a traditional egg, as well as provides some fat like an egg would. Flax eggs work well as a binding agent in baked goods, just like traditional eggs do. They don’t provide quite the same leavening effect that traditional eggs offer, but when making vegan baked goods, flax eggs make a great substitute for regular eggs, offering some of the same function in baking. Flax eggs also have a pretty neutral flavor, if anything adding a slight, subtle nuttiness to the baked good.
Flax egg ratio – How to make a flax egg
1 flax egg = 1 tbsp of ground flax + 3 tbsp of water
Whisk or stir together the flax seed and water. Allow it to sit for about 5 minutes to reach the desired thicker consistency, give it a stir, and then use as you would a regular egg in the baking process. The longer you let the mixture sit, the thicker it will become.
How to make 2 flax eggs
A flax egg can replace regular eggs in a 1:1 ratio, so if you need two eggs, double the “recipe”, and use 2 tablespoons ground flax and 6 tablespoons of water. Need 3 eggs? Use 3 tablespoons of ground flax and 9 tablespoons of water. Use a 1:3 tablespoon ratio of ground flax to water based on the number of eggs your recipe calls for.
Depending on the fineness of the ground up flax, you may notice that your “egg” will gel up a bit more or a bit less. If you have a really fine grind, using a little less than 1 tbsp of flax is okay, and if you have a more coarse grind of flax, using a little more than 1 tbsp is also okay to reach the desired gel-like consistency.
Does flax need to be ground?
Both for flax eggs and regular everyday human consumption, flax should be ground. Non-ground flaxseeds will not gel up to create a decent egg replacement. In addition to flax eggs, flaxseed should always be ground before consumption because humans cannot digest whole flaxseed. In order to get all of the wonderful nutrients available in the flaxseeds, they must be ground. You can grind your own flaxseed in a spice grinder or food processor, or purchase it already ground up. It will often be seen in the store as ground flaxseed or flaxseed meal.
How long should flax eggs sit?
Once the flax and water are whisked/stirred together, allow the flax “egg” to sit for at least five minutes for it to gel up to the proper consistency. I find it helpful to make them as the first step of the recipe, before I do anything else, so that it is ready to go when I get to the step in the recipe that requires the egg.
Can flax eggs replace regular eggs?
Flax eggs can replace regular eggs in many vegan baked goods or if you are trying to “veganize” a recipe you already have. Flax eggs work great in many quick breads, muffins, cakes, cookies, and more! They can also be used when savory recipes call for eggs for binding purposes, such as in plant based meatballs or meatloaf. Generally, if the egg in a recipe is used for binding ingredients together, a flax egg can be substituted.
Baked goods and recipes that rely heavily on eggs or whipped egg whites, such as meringue, macarons, or angel food cake are not a good candidate for flax egg substitution. If you are looking for an egg white substitute, aquafaba is a popular substitute in desserts such as these.
Flax eggs are not a good substitute for eggs in egg based dishes such as omelets, souffles, scrambled eggs, etc.. They should really only be used for baked goods/binding purposes in recipes. If you’re looking for an egg substitute for this type of dish, there are many great recipes that use tofu, chickpea flour, or even great prepared products such as JUST Egg.
Is a flax egg healthier than an egg?
Flaxseed provides great nutrients such as Omega-3 fatty acids, fiber, and many important vitamins and minerals such as thiamine and magnesium. Determining whether a flax egg is “healthier” than a regular egg is really dependent on your eating patterns and preferences. Flax eggs lack the cholesterol that regular eggs have, while regular eggs have a bit more protein than a flax egg. It really depends on your preference of eating or not eating animal products or eating a 100% plant-based diet that determines whether a flax egg is the better choice for you. Just know that flaxseed does have many nutrients that benefit our health. For some people, though, a regular egg may be the preferred choice.
How much protein is in a flax egg?
A flax egg is not a significant source of protein. Its main purpose is to mimic the consistency of an egg in baked goods and act as a binder. There is about 1.9 grams of protein in 1 tablespoon of ground flaxseed, and therefore about 1.9 grams of protein per flax egg. While it does provide some protein, you shouldn’t look to flax eggs to contribute a significant amount of protein to your overall diet.
Interested in a few recipes using flax egg substitutes? Check out these Whole Wheat Banana Muffins or Peanut Butter Protein Bites
Interested in some more recipes? Check out the ones below.
