Hey Georgie, Love the website and recipes. Was wondering what the deal is with egg substitute versus egg whites. Alot of your recipes use egg substitute?? -Pritee
Egg substitutes are fat free and cholesterol free, pasteurized egg whites. They come in cardboard cartons and can be found in any regular grocery store right near the eggs. Some natural coloring is used to make egg substitues yellow and thicken them a bit, but they are 99% just egg whites. The most famous brand is Egg Beaters, but store brands are virtually identical and I usually use the least expensive, personally. Another brand is “Better Than Eggs”. You can use egg whites (just crack the eggs, separate, and discard the yolks) in any recipe of mine that calls for egg substitute, you won’t notice any difference other than color. (Egg whites would, obviously, not be yellow).The nutrition facts would also be the same for calories, fat, cholesterol, protein etc. whether you use egg whites or egg substitute. I used to crack a half dozen eggs every morning for my omelet, carefully separating the yolk out. But man, the cartons are way easier!
Egg substitutes are, however, fortified with vitamins and minerals (to replace what was in the yolk) so if you are vegetarian and trying to find iron rich foods, egg substitutes can help provide a source of iron, among other things like B vitamins and Vitamin E.
Both egg whites and egg substitute are low in calories (just 120 per cup) and high in protein (24 grams per cup). They also have no fat or cholesterol, which makes them popular for people watching their heart health. Three other tidbits for your info:
1. You can also buy pasteurized egg whites in cartons if you don’t want the yellow color or fortification. AllWhites is one brand. Pasteurized just means they heat-treat it before packaging it to kill bacteria, so you don’t risk getting salmonella as you do with raw eggs. This is also the reason to use pasteurized egg whites or egg substitute if you’ll be making cookies or brownies and want to lick the batter without salmonella fears from the raw egg! I think they’re great just for ease, no separating and tossing yolks, just open and pour.
If you Rocky- wannabes go putting raw eggs in your shakes, remember this is a risky venture and I’d advise against it! Use pasteurized eggs or egg whites for anything you won’t be cooking thoroughly! Same for eggnog, though we’re a bit past that season…
2. Most restaurants and diners carry egg whites or Egg Beaters and will make any of their egg dishes with them. Just ask! I think one of the best diner breakfasts you can order is a veggie omelet with Egg Beaters or egg whites.
3. Recently, Egg Beaters came out with some varieties which have some yolk in them. They aren’t as low in calories or fat as the yolk-free original, but if you have a hard time parting with your whole eggs and don’t think the original substitutes or egg whites taste “eggy” enough, you might want to try them.