Egg Allergies or Sensitivities

Eggs are one of the more common sensitivities, which is a shame, as eggs are very nutritious. As the table below shows, egg whites have a bit more of the protein, but the yolk has the majority of the other nutrients. So when you see diets that recommend you eat egg white omelettes and throw away the yolk, you know the diet is fatally flawed.

Analysis provided by Chris MasterJohn, WAPF chapter leader White % Yolk %
Protein 3.6g 57% 2.7g 43%
Tryptophan .04g 57% .03g 43%
Threonine .15g 55.5% .12g 44.5%
Isoleucine .22g 59.5% .15g 40.5%
Leucine .34g 58.6% .24g 41.4%
Lysine .27g 57.4% .2g 42.6%
Methionine .13g 67% .064g 33%
Phenylalanine .23g 66% .12g 34%
Valine .27g 62.4% .16g 43.6%
Fat    (Note that saturated fats are only a part of the fat) 0.05g 1% 4.5g 99%
Omega-3s (this differs depending on how the hens are fed and raised, so no figure available) 100%
Vitamin A (only comes in animal fats)   245 IU 100%
Carotenes   21mcg 100%
Vitamin E   .684mg 100%
Vitamin D (apart from certain herbs, only in animal fat)   18.3IU 100%
Vitamin K   .119IU 100%
B1 (Thiamin) .001mg 3.2% .03mg 96.8%
B2 (Riboflavin) .145mg 61.7% .09mg 48.3%
B3 (Niacin) .035mg 89.7% .004mg 9.3%
Pantothenic acid (formerly B5) .063mg 11% .51mg 89%
B6 .002mg 3.3% .059mg 96.7%
Folate 1.3mcg 5% 24.8mcg 95%
B12 .03mcg 8.3% .331mcg 91.7%
Sodium 54.8mg 87% 8.2mg 13%
Phosphorus 5 mg 7% 66.3mg 93%
Calcium 2.3mg 9.5% 21.9mg 90.5%
Magneisum 3.6mg 80.8% 0.85mg 19.2%
Potassium 53.8mg 74.4% 18.5mg 25.6%
Iron 0.03mg 6.2% 0.4mg 93.8%
Zinc 0.01mg 0.2% .4mg 99.8%
Copper .008mg 38% .013mg 62%
Manganese .004mg 30.8% .009mg 69.2%
Selenium 6.6mcg 41% 9.5mcg 59%

It’s worth finding out which part of the egg you are reacting to, as you may be able to have the other part.

It is usually the egg white that people react to. If that is the case, you might be able to carefully scoop some of the yolk out without getting any white. That won’t help you with baking, but will support your nutrition.

If you react to the yolk, you can easily separate out the white for use in baking and cooking.

If you react to both parts, you need to look for some alternatives.

Egg substitutes

Some ideas for if you need to be egg free.

Eggs for breakfast

The best alternative sources of the valuable nutrients that you get from eggs are organ meats (organic, preferably) and shellfish. Breakfast meats are also good. Or if you’re not dairy intolerant, add in some cheese or a dairy based smoothie. If you can’t face any of these, make sure you get some nuts and seeds.

Savoury dishes

In savoury dishes such as meatloaf, try mashed pumpkin or kumara / sweet potato.

In baking

These all work moderately well, as a binder in baking:

  • 1 Tbs of gelatine dissolved in about 3/8 cup (6 Tbs) hot water = 1-2 eggs
  • Flaxseed gel: 1 egg = 1 tsp ground flaxseed, plus ¼ cup water. Either soak for a few hours cold, or, simmer, whisking periodically. Let cool a little but doesn’t need to be cold.
  • 1 banana, mashed = 1 egg
  • ¼ cup apple sauce = 1 egg
  • ¼ cup pumpkin works in some recipes

Here are some others that I haven’t tested. If you want to try some out, let me know how it goes.

One egg:

  • 1 tsp Ener-G Egg Replacer powder + 2 Tbs water. Ingredients: Potato starch, tapioca flour, leavening (calcuim lactate, calcium carbonate, citric acid), carbohydrate gum, Calcium lactate is not dairy derived it does not contain lactose.) This is best for recipes that only use 1 or 2 eggs.
  • 2 Tbs corn starch, or arrowroot, or potato starch
  • ¼ tsp of xanthan gum & 2 tsp potato starch & ½ tsp oil
  • 1 tsp baking powder & 1½ Tbs water & 1½ Tbs oil
  • 2 tsp baking powder & 2 Tbs water

One egg white:

  • dissolve 1 Tbs plain agar powder in 1 Tbs water. Whip, chill and whip again.

And lastly – one that DIDN’T work. I couldn’t strain out the seeds. So if you come across this one, ignore it. “Simmer 1/4 cup flax seeds in 3/4 cup water for 5-7 mins, till thick. Strain the seeds out in a cheesecloth lined strainer – you’ll need to squeeze it. Use 4 Tbs for 1 egg. For extra lightness, whip the “gel” and fold through at the end of mixing.”

Egg free recipes

Egg free baking can be quite gluggy, and I’ve found that the best results come from either a flat bread or mini muffins. Here are a few baking recipes. For more egg free recipes, check out the egg free category of the blog.

Pumpkin sultana flat bread

Banana flat bread

Ruth’s banana mini muffins

Apple Cinnamon muffins