Chicken eggs consider as a healthy meal. That should include in the balanced diet. However, consuming them can be risky. And there are also ethical concerns.  Owing to the methods uses for raising poultry. Don’t know, what exactly are vegan eggs, and why they are a better alternative?

Traditionally, eggs are the centerpiece of supper tables around the world. Then why would anyone pick vegan eggs over chicken eggs? One will pick it because they contain protein, is easy to access, yet affordable.

We should eat them as part of a healthy, balanced diet, according to the NHS. After all, they’re the dependable glue in delightful breakfast-baking products. Also, the eye-catching pizzas/salads are the core of mouthwatering recipes like “shakshuka”.

Consuming eggs, on the other hand, has ethical and environmental consequences. That is varying from the rise in the cholesterol level to the confined conditions. Under which we keep chickens to make them. Furthermore, antibiotics that are put into poultry feed. And can also end up in eggs.

Due to the growing vegan trend, companies strive to replicate the perfect egg. Either in texture & flavor.

Beyond crushing tofu or draining a tin of beans. There are also numerous alternatives. Vegan eggs aren’t going anywhere.  Although they’re becoming more popular.

Have a look at the ethical & environmental issues of eating eggs. Along with their nutritional composition, examine the debate about egg cholesterol. The data for the above indicates its health implications. Finally, we also provide you with vegan egg substitutes to try.

Basically, eggs portray as either the villain or the solution to health problems. Therefore, the dispute is over whether they’re good for you or not.

Raising chickens also causes several environmental problems. Particularly in large-scale animal agriculture systems. While on the other hand, is unquestionable.

There Are Multiple Reasons to Avoid Eating Eggs,

• Latest outbreaks of avian flu on poultry farms lead to wholesale deaths of male chickens. 

• Antibiotics, hormones, and colors may also include the mass production of eggs.

• Frequent utilization of Antibiotics as their feed are means of boosting growth. Prevent sickness in confining space.

• Possible symptoms- Nausea, headaches, fever, diarrhea, and vomiting, along with a weak immune system.

• Many eggs carry Salmonella, which can cause sickness in people. CDC ( Centers for Disease Control and Prevention) recommends people should avoid consuming raw or partially cooked eggs. And then keep them properly.

Experts usually recommend consumers consume eggs as part of a healthy diet. Because they are an excellent source of some key nutrients.

The following is the nutritional composition of one medium whole raw egg, weighing around 44 grams.
• Calorie count – 62.9,
• Protein – 5.54 grams,
• Fat – 4.18 g,
• Choline -129 mg,
• Minerals – calcium, magnesium and selenium,
• Vitamins – like vitamin A and vitamin D,
• Folate antioxidants – Zeaxanthin and Lutein.

Basically, the size of the medium egg is 164 mg of cholesterol. Under which the majority is the yolk.

Are Eggs Good For You?

There is always cholesterol risk in eggs. Don’t know how many eggs people should eat? Then this continues to create a debate among health professionals.

People should consider the eggs on the basis of their risk factors. AHA ( American Heart Association) states that people with diabetes or a higher risk of cardiac disease should keep a check on their cholesterol levels.

The American Heart Association recommends 1 or 2 egg whites on a regular basis for the persons who eat eggs.

Numerous studies link eating eggs with an increase in ailments. As per PCRM (Physicians Committee For Responsible Medicine), recent research, emphasizes the dangers of eating cholesterol in eggs.

According to a 2019 JAMA (Journal of the American Medical Association) study, those who consume high dietary cholesterol or eggs have a higher risk of heart disease.

PCRM reports that the egg industry continues to impact dietary standards.

Other research clearly advises consumers to eat a whole-food plant diet. This will lower the risk of cholesterol levels & chronic diseases.

What Exactly are Vegan Eggs?

Replacing eggs with flax or aquafaba in recipes can buy branded egg substitutes. Available from a variety of components.

Moreover, the nutritional benefits of Vegan eggs depend on the replacement. Like Tofu is high in protein. And flaxseeds are a good source of fiber & fatty acids.

These eggs do not carry dietary cholesterol as they obtain from plants.

Also, buying vegan eggs may be beneficial to the environment.

The top vegan egg brand, JUST, claims to use 98% less water. It can have a 93% lower carbon impact than animal sources.

Check Also : Meat Substitute

Vegan Egg Varieties

Here is a list of some items that you can use as egg substitutes.

Mung Beans

With mung beans, several individuals attempt to reproduce Just Foods’-JUST Egg. Some recipes ask for soaking the beans for a full night. Before combining them with nutritional yeast & milk coconut in a blender.

The combination can be fried, & the product is fluffy yet creamy.

Apple Sauce

Polyphenols and fiber are abundant in apples. They are also beneficial to cardiovascular as well as for gut health.

For this, you have to replace an egg with 32 grams or 1/4 cup of apple sauce. Apple sauce’s sweetness makes it ideal for making vegan cakes and biscuits.

Also include caramel & cinnamon flavors while preparing by yourself.


Combine 1 tbsp. of chia seeds with 2 ½ tbsp. of water to form a chia egg.

These seeds are an excellent source of omega-3 fatty acids. Can also be useful in cookies and waffles.

Afterward, stir it in and set it aside to get it thick for 5 minutes.


Aquafaba is the liquid present in canned chickpeas. Besides its unique name, it is frequently wasted. But after mixing,  produces a fluffy substitute for meringues.

Despite the above fact, it helps in generating a frothy texture in vegan cocktails.


Ground flaxseeds and lukewarm water are used to make flax eggs. Either purchase them in crushed form. Or blitz them in a food processor.

Whenever mixes together, it let it settle for a few minutes. Generally, the mixture creates a sticky texture resembling eggs. 


The Tofu scramble takes center stage at a vegan fry-up. Silken tofu is softer. And has a texture the same as scrambling eggs. It also includes all 9 important amino acids, 6.9 grams of protein per 100 grams. Additionally, this tofu contains magnesium, iron, and calcium.

Most of the scrambling tofu recipes absorb garlic and onions first. Then include the tofu and everything cooks down. Along with a tsp of salt, pepper, add nutritional yeast. For color, you can use turmeric.