Looking for high-protein recipes--without eggs or protein powders? Try these 50 delicious recipes for whole-food, egg-free options that don't sacrifice taste, texture, or protein.
If you're among the millions of people who have jumped on the healthy high-protein bandwagon--but you can't eat eggs or don't want all those ultra-processed foods--you're probably facing a bit of a problem.
There are No Eggs in This Cookbook! is here to help, providing practical, tested solutions for eggless dishes from the plant-based cooking community.
While this is not a plant-based cookbook, there are lessons to be learned from that tradition. By understanding how eggs are used in cooking and baking, you can easily (and delectably!) find substitutes for them--without resorting to industrialized, pre-made egg replacers.
Whether it's for structure, stability, flavor, texture, or leavening, you'll skirt the laws of eggs in this easy-to-use cookbook. Just four chapters include a variety of eggless recipes for people of all tastes and ages. Here are just some of the egg-free fixes you'll find in these pages:
- Aquafaba (the liquid in a can of chickpeas or beans): It behaves remarkably like egg whites. Use it for Matcha Latte Meringues, Double Chocolate Brownie Bites, the egg-free mayo on the Fried-Green Tomato BLT, even that signature foam on a Negroni Sour or Lemon-Lime Fizzy Mocktail.
- Applesauce (and other fruit purees): Mashed fruit adds moisture and structure to baked goods like Tahini-Banana Quick Bread Toast, Carrot Cake with Cream Cheese Frosting, and Blueberry Streusel Muffins.
- Flax or chia seed "eggs" Combining these seeds with water creates a stable gel that works to bind ingredients together for delights such as Fluffy Pancakes with Chocolate Hazelnut Sauce, Sweet Crepes with Lemon Curd, Sugar Cookies with Royal Icing, and Cheddar Cheese Puffs.
- Cashews: Soaked in water and processed in a blender, they lend a creamy texture and almost cheesy taste to Caesar Salad Dressing (with Grilled Salmon), No-Bake Cheesecake, and Ricotta Ravioli with Spinach Pesto Sauce.
- Tofu: The various types of tofu can stand in for eggs in a variety of dishes such as Tofu Migas, Meal-Prep Breakfast Burritos, Tofu Scramble with Potato Hash, and Easy Poached Chicken with Gribiche Sauce.
You'll also find that plenty of indulgences can be made naturally without eggs. Look for Rosemary Olive Oil Focaccia, Chicken Meatballs with Fresh Tomato Sauce, Giant Peanut Butter Breakfast Cookies, and even Chocolate "Nice" Cream--plus some fun and unique twists such as Vegan Deviled Eggs and Faux Scotch Eggs!
Recipes showcase a tantalizing full-color photo and
provide nutritional information so you know just how much protein you'll get with each serving.
Whether you or someone in your family is following a strict egg-free diet, a high-protein diet, the Autoimmune Protocol (AIP), or is flexitarian or something in between, you'll find something for everyone in these pages. After all,
There Are No Eggs in This Cookbook!
Amy Fritch is a recipe developer, food stylist, baker, and maker whose work has appeared in cookbooks, online, and in magazines such as Women's Health and Prevention. She lives in eastern Pennsylvania where she enjoys cold brew, BBC dramas, and putting the bounty of her garden to use in the kitchen.
