Help! I’m sensitive to Eggs!  

Food sensitivities are fascinating to learn about and can be an incredibly powerful key to your overall health when you learn exactly what yours may be. For more info on what food sensitivities are all about, check out our blog here.

It can be daunting learning what foods you are sensitive to, especially when you are faced with a temporary elimination diet. And sometimes, even foods that are extremely ‘healthy’ react negatively in the body, creating inflammation and a myriad of other issues.

Food sensitivities can create imbalances within the system that negatively impact the body and digestive system. The top 5 most common food sensitivities are:

  • Gluten
  • Corn
  • Dairy
  • Soy
  • Eggs

I recently found out that I am sensitive to EGGS (NOOOOO!!!!!) so today’s blog post is a spotlight on eggs and how to avoid them without missing them.

The hardest part about eggs is that they seem to be in EVERYTHING these days. It is such a staple in so many recipes that it forces us to become creative! There are many healthy, fun options. I’m starting with breakfast, as that always seems to be centered around eggs!

Egg-Free Breakfast Ideas

Breakfast is the most important meal of the day! I recently went to a restaurant where they substituted chickpeas for eggs and made an omelet. Hard to believe right? Well, chickpeas can be a delicious alternative. They are a plant-based form of protein, as well as fiber, magnesium and folate. As eggs are a well-known form of protein as well, chickpeas are a great substitution for your body to still receive a good source of protein at the start of the day! Viewing dietary changes in a creative way helps broaden your horizons and expand your “foody” experiences!

Chickpea Recipe (From Forks over Knives)

1 cup chickpea flour

½ teaspoon onion powder

½ teaspoon garlic powder

¼ teaspoon white pepper

¼ teaspoon black pepper

1/3 cup nutritional yeast

½ teaspoon baking soda

3 green onions (white and green parts), chopped

4 ounces sautéed mushrooms (optional)

Combine the chickpea flour, onion powder, garlic powder, white pepper, black pepper, nutritional yeast, and baking soda in a small bowl. Add 1 cup water and stir until the batter is smooth.

Heat a frying pan over medium heat. Pour the batter into the pan, as if making pancakes. Sprinkle 1 to 2 tablespoons of the green onions and mushrooms into the batter for each omelet as it cooks. Flip the omelet. When the underside is browned, flip the omelet again, and cook the other side for a minute.

Baking without Eggs

Eggs are the staple in the baking world, so not being able to consume eggs may pose some issues. But, thankfully with all the wonderful vegan twists to delicious recipes, food allergies no longer have to be restrictive. Here are some fun, resourceful ways to bake with different non-egg options.

    1.  Flaxseed

Flaxseed is a great way to get fiber, lignans and omega-3 fatty acids. One egg is the equivalent of one tablespoon of flaxseed mixed with three tablespoons water. Using a flaxseed alternative gives the recipe a nutty flavor that enhances baked goods like whole-grain recipes and pancakes or waffles.

    2.  Banana

Bananas provide moisture and can act as a natural sweetener when used in recipes. When using a banana in a recipe, depending on how much moisture is needed, half to one banana can be used to substitute one egg. Bananas are a great source of potassium, fiber, vitamin C and vitamin B6. When using bananas, it may not be necessary to use a lot of other sweeteners in the recipe. They are best used in cookies, cakes and other sweet treats.

    3. Chia Seeds

Chia seeds are another great, nutritious egg substitute to use in recipes. They help with skin health, digestive health, as well as boost energy and metabolism. They have 64% more potassium than bananas, 41% of daily fiber, and 5 times more calcium than milk. Chia seeds, due to their lack of taste, are very versatile and can be used in many different recipes. They are a super food and upgrade any recipe they are added to. One egg is equal to 1 tablespoon of chia seeds combined with 3 tablespoons of water.

    4. Chickpeas

Chickpeas are a great, healthy alternative to eggs. Omelettes are a staple around breakfast time and when eggs are off the table, having a gentle upgrade that you can substitute is always a positive! Another great thing about this substitute is the health benefits of chickpeas. They are great sources of selenium, folate, and fiber and aid in digestion, inflammation and cellular reproduction. It’s a win win! Be sure to try out our recipe above.


Having food sensitivities or allergies can be a bit daunting and overwhelming, but it can be an opportunity to spice things up! It’s important to view new dietary changes in a positive way to maintain a healthy mindset. Hopefully, these help diversify a “stuck in the rut” diet and give options to an otherwise “restricted” diet. Mix it up, and eat up! Just because you may be going through new dietary restrictions doesn’t mean you can’t have fun with what you eat! And, if you have never tested your food sensitivities, be sure to send us an email to ask how to test yours with Emily today!