Vegan recipes that replace eggs and dairy with plant-based alternatives

Maybe you’re trying to eat healthier, maybe you’re switching to more plant-based foods to support a more sustainable planet, or maybe you’re just out of fresh eggs.

The good news is, plant-based alternatives are healthy and plentiful.

While there are vegan dairy and egg alternatives available in stores, we focus primarily on DIY versions using whole foods you already have in your kitchen: nuts, fruits, seeds, and beans.

No milk. No meat. No eggs. No problem.

Flax seeds

Joy Lehman Meatless Monday Use flax seeds in some recipes that call for eggs.

To make a “flax egg,” whisk together 1 tablespoon ground flax with 3 tablespoons water and let sit for 10 to 15 minutes until thick.

Lehman points out that flax eggs are best for dense baked goods like brownies, pancakes, quick breads, cookies and muffins. She doesn’t recommend flax eggs for fluffier cakes.

The Meatless Monday website has several recipes using flax eggs, Black bean meatballs and zucchini noodleswith the added benefit that it’s a plant-based alternative using beans instead of meat.

Black bean meatballs and zucchini noodles

(Recipe courtesy of Myra from The Happy Health Freak)

material

• 1 large zucchini (spiralized or julienned)
• 1 (15 ounce) can black beans, drained and washed
• 1 small shallot, diced
• 2 cloves of garlic (minced)
• 2 tablespoons breadcrumbs
• 2 tablespoons ground flaxseed or flaxseed meal and 6 tablespoons water (substitute for 2 eggs)
• 1 handful fresh parsley, chopped
• A handful of fresh basil (chopped)
• 1 tablespoon Italian spices
• Salt and pepper to taste
• Your favorite marinara sauce

Instructions

1. In a small bowl, add the flax seeds and water, mix well and set aside.
2. Mash the black beans in a medium bowl with a fork, then add all other ingredients and mix well.
3. Once the flax seeds and water have thickened, mix them together.
4. Preheat a large frying pan over medium-high heat. Spray with nonstick spray or drizzle with a little olive oil. Roll the mixture into balls and add to the pan, then cook for 2 to 3 minutes per side, turning frequently.
5. Meanwhile, spiralize or shred a medium-sized zucchini and fry in a separate pan over medium heat. Boil the zucchini noodles for about 5 minutes, depending on how soft you like them.
6. Top cooked zucchini noodles with meatballs and your favorite marinara sauce.

Other recipes using “Flax Eggs” from the Meatless Monday website:

nuts

Professional chefs often use nuts when creating tasty vegan dishes, and minimalist bakers use black beans and walnuts or pecans to create delicious, low-calorie vegan brownies.

Minimalist Baker’s Vegan Gluten Free Black Bean Brownies

material

• 2 Tablespoon Flaxseed meal
• 6 Tablespoon water
• 1 15 ounces Well washed black beans
• 3 Tablespoon Coconut oil Or your Your favorite oil
• 3/4 cup cocoa powder
• 1/4 Teaspoon Sea salt
• 1 Teaspoon Pure Vanilla Extract
• 1/2 Assortment Organic Cane Sugar
• 1 1/2 Teaspoon baking powder
• You can use chopped walnuts, pecans, or dairy-free chocolate chips as a topping.

Cashew Bechamel

Ken Rubin, Chief Cooking Officer Roubaix The online cooking school instructor explains that plant-based white sauce is incredibly versatile, both on its own and as a base for other sauces: He suggests adding roasted cauliflower and red bell peppers.

For richness and creaminess, Rubin uses cashews. Cashew Bechamel Recipeand instructional videos are available online, and related recipes are also provided. Penne Carbonara.

Rubin offers a few more tips:

• Soaking raw, unsalted cashews for several hours or overnight makes them easier to blend and extra creamy.
• Raw cashew halves or pieces are usually less expensive than whole cashews and work well in blends.
• A small amount can really thicken the sauce, so be prepared to thin with seasoned vegetable stock as needed.
• Freezing the sauce in small portions will shorten the thawing time.
• A high speed blender will help create the smoothest texture, but a regular blender will work fine too.

Bean juice

Don’t pour it down the drain. Instead, use the leftover liquid from cans of chickpeas and other legumes in chocolate mousse, marshmallow fluff, meringues, and a variety of other dishes. The fancy name for this interesting ingredient is aquafaba. The Vegan Society The article explains its versatility.20 Amazing Things You Can Do with Aquafaba.”

Other recipes featuring vegan swap-outs areWhat you need to know about successful vegan bakingFrom the Vegan Society.

fruit

Darin Espinal of South Florida loves avocado in his recipes for Key lime pie avocado mousse, pistachio avocado ice cream and dark chocolate mousse.

Barbara Cole Gates Dairy Free Chunky Monkey Nice Cream is the best.

Editor’s note: This article was published on February 11, 2020 and updated with a new recipe in July 2024. Featured Image: Penne Carbonara, Courtesy of Ruthbe.