Understanding the Direct Conversion
To figure out how much Just Egg equals one egg white, it's important to first understand the product's intended use. Just Egg is designed as a direct replacement for a whole chicken egg, not just the white. The manufacturer states that 3 to 4 tablespoons of Just Egg is equivalent to one large whole egg. Since a large egg contains roughly 2 tablespoons of egg white, a rough estimation might lead you to believe that 1.5 tablespoons of Just Egg would equal one egg white. However, this is an oversimplification that ignores the fundamental differences in function and ingredients between the two.
The Mung Bean vs. Albumen Difference
Chicken egg whites (albumen) are known for their ability to be whipped into a foamy meringue, which is a critical function for leavening and providing structure in certain baked goods like angel food cake and macaroons. This is a capability that Just Egg, made from mung bean protein, lacks. The mung bean isolate in Just Egg provides excellent binding and moisture, mimicking the function of a whole scrambled egg, but it cannot replicate the aerating properties of whipped egg whites. Using Just Egg for a recipe that explicitly calls for whipped egg whites will result in a dense, disappointing mess instead of the light, airy texture you're hoping for. This is the crucial distinction to remember when substituting.
The Better Alternative for Whipped Egg Whites: Aquafaba
When a recipe requires the aeration of whipped egg whites, the plant-based solution of choice is aquafaba—the liquid found in a can of chickpeas. Aquafaba can be whipped into soft and stiff peaks just like egg whites, making it an ideal substitute for meringues, mousses, and other delicate recipes. The conversion is straightforward: 3 tablespoons of aquafaba is equivalent to one egg white. This provides a reliable and functional plant-based option for those specific baking scenarios where Just Egg is not suitable. The official Eat Just website provides more details on their product's intended uses.
Just Egg vs. Egg White: A Nutritional Comparison
Comparing Just Egg and egg whites involves looking at both their nutritional makeup and how they perform in cooking. The table below provides a quick overview based on a large egg and a 3-tablespoon serving of Just Egg.
| Nutrient | 1 Large Egg White | 3 Tbsp Just Egg |
|---|---|---|
| Calories | ~17 kcal | ~70 kcal |
| Protein | ~3.6 g | ~5 g |
| Fat | ~0 g | ~5 g |
| Cholesterol | 0 mg | 0 mg |
As you can see, the main draw of egg whites is their high protein-to-calorie ratio with no fat or cholesterol. Just Egg, while also cholesterol-free, contains more fat and calories per serving, as it's designed to mimic a whole egg (which includes fat from the yolk). This means that while both are great plant-based options, your nutritional goals and the recipe's requirements should dictate your choice.
Practical Tips for Successful Substitutions
For recipes requiring binding and moisture:
- Use 1.5 tablespoons of Just Egg for every one egg white, but only in recipes where the egg white's role is simple binding or adding moisture, like in some cookies or pancakes.
- Remember that using Just Egg may affect the color and some aspects of the texture due to its different composition.
For recipes requiring aeration or fluffiness:
- For meringues, angel food cake, or light soufflés, use aquafaba instead of Just Egg.
- Whisk 3 tablespoons of aquafaba vigorously until it forms stiff peaks, just as you would with egg whites.
General Cooking and Baking Tips:
- Read the recipe carefully: Determine whether the egg's purpose is binding/moisture or leavening/structure. This is the most important step for successful substitution.
- Measure accurately: Liquid egg substitutes can significantly impact a recipe's balance if not measured properly. Use measuring spoons for the precise amount.
- Test and adjust: With any substitution, there may be a learning curve. Start with a small batch to see how the Just Egg or aquafaba affects the final product and adjust as needed.
A Step-by-Step Guide for Adapting Recipes
- Analyze the Recipe: Identify the specific function of the egg white. Is it used to bind ingredients together in a cookie dough, or is it beaten to create a light and airy texture for a cake?
- Determine the Substitute:
- If the function is binding or moisture: Use Just Egg. Measure approximately 1.5 tablespoons of Just Egg for each egg white required. Be aware this is an approximation and might require a slight adjustment to the liquid elsewhere in the recipe.
- If the function is leavening or aeration: Use aquafaba. Drain a can of chickpeas and use 3 tablespoons of the liquid for each egg white. For best results, chill the aquafaba first.
- Prepare the Substitute:
- For Just Egg, simply shake the bottle and measure directly. The product is already in a liquid state, similar to a whole whisked egg.
- For aquafaba, use an electric mixer to whip it until it reaches the desired peak consistency, exactly as you would with egg whites. This may take slightly longer than whipping traditional egg whites.
- Incorporate into the Recipe: Follow the rest of the recipe instructions. If using aquafaba for aeration, fold it in carefully to maintain the air bubbles.
- Monitor Baking/Cooking: Keep an eye on your dish. Plant-based ingredients can sometimes behave differently in the oven. For instance, aquafaba meringues may take longer to bake than traditional ones.
Conclusion
In short, while you can technically substitute Just Egg for an egg white in a non-whipped context, it's not a like-for-like replacement in terms of function or nutrition. For a simple binding role, about 1.5 tablespoons of Just Egg per egg white is a good starting point. However, for any recipe relying on the aerating power of whipped egg whites, aquafaba is the far more effective and reliable plant-based alternative. Understanding the specific role the egg white plays in your recipe is the key to choosing the correct substitute and achieving a successful result in your cooking and baking.
