Just Egg, the popular plant-based egg substitute, is a game-changer for those seeking a vegan alternative or managing egg allergies. Made from mung beans, it mimics the texture and appearance of scrambled eggs remarkably well. However, successfully substituting it for a real egg requires understanding the correct ratios and acknowledging key differences, especially in baking.
The Standard Conversion: 3 Tablespoons for One Large Egg
For most cooking applications, such as a quick morning scramble, an omelet, or a frittata, the conversion is straightforward. For every one large chicken egg your recipe calls for, you should use three tablespoons (or approximately 1.5 ounces) of liquid Just Egg. This ratio is also a reliable starting point for many standard baked goods like cookies, cakes, and muffins where eggs serve as a binder and moisture provider. To get the most accurate results, shake the bottle well before pouring to ensure the mung bean protein and other ingredients are fully mixed.
Just Egg Conversion Table
While the 3-tablespoon rule works for one large egg, it's helpful to have a complete conversion chart for larger recipes or different egg sizes. Note that for baking, volume can be a more reliable indicator than the number of eggs, as Just Egg's performance can vary.
| Real Eggs | Just Egg (Tablespoons) | Just Egg (Volume) |
|---|---|---|
| 1 Large Egg | 3 tbsp | 1/4 cup (approx) |
| 2 Large Eggs | 6 tbsp | 1/2 cup |
| 3 Large Eggs | 9 tbsp | 3/4 cup |
| 1 Extra-Large Egg | 4 tbsp | 1/4 cup |
Nutritional Breakdown: Just Egg vs. Real Eggs
When choosing between Just Egg and a real egg, the nutritional profile is a significant consideration. A large chicken egg and a 3-tablespoon serving of Just Egg are similar in calories and total fat. However, there are some notable differences.
- Cholesterol: The most significant difference is that Just Egg contains zero cholesterol, making it an excellent choice for individuals managing their dietary intake. A single large egg contains about 185-200 mg of cholesterol.
- Protein: A large egg typically provides 6 grams of protein, while Just Egg offers 5 grams per serving. While the amount is comparable, the amino acid profile differs, as eggs provide a complete protein source.
- Sodium: A 3-tablespoon serving of Just Egg contains 170 mg of sodium, significantly more than the 65 mg found in a large real egg. This is a crucial factor for those watching their sodium intake.
- Micronutrients: Real eggs are naturally rich in key vitamins and minerals like Vitamin D, Vitamin B12, choline, and selenium. Just Egg contains trace amounts but is not fortified with these nutrients.
Tips for Cooking with Just Egg
- Enhance the Flavor: For a more authentic, savory, eggy taste, add a pinch of black salt (kala namak) to your Just Egg scramble. This seasoning has a sulfurous flavor that mimics the taste of eggs.
- Use a Good Non-Stick Pan: To prevent sticking, especially when scrambling, a high-quality non-stick skillet is highly recommended. A little oil or vegan butter can also help.
- Adjust for Texture: Cook Just Egg on medium-low heat, as higher temperatures can lead to a tougher texture. As it firms up, use a spatula to scramble it, mimicking the process with real eggs.
- For Moistness in Baking: For very dense baked goods, adding a little extra plant-based milk can prevent the final product from becoming too dry.
Baking Adjustments: When the Standard Ratio Changes
For many recipes, the 3-tablespoon rule works perfectly. However, for baked goods that heavily rely on the specific properties of eggs for structure, such as brownies or custards, a direct substitution can lead to a different result.
- Brownies: For chewier brownies, some recipes recommend using only 2 tablespoons of Just Egg per egg and also reducing the total amount of oil used in the recipe. The remaining liquid volume can be made up with water.
- Recipes Requiring Lift: Just Egg does not provide the same leavening properties as whipped egg whites. For recipes like angel food cake or popovers that rely heavily on egg whites for lift, Just Egg is not a suitable substitute.
How to Use Just Egg in Different Recipes
Just Egg's versatility makes it a suitable substitute in many culinary applications:
- Scrambles and Omelets: The most common use, yielding a soft and fluffy texture.
- Frittatas and Quiches: Its binding properties work well in savory, baked egg dishes.
- Baked Goods: Works for many cakes, cookies, and muffins.
- Egg Wash: Mix with a little water for a plant-based egg wash on pastries and breads.
- French Toast: A simple and effective substitute for the egg mixture in French toast.
- Fried Rice: Use it to create flavorful, vegan fried rice.
Conclusion
For those wondering how much Just Egg equals one real egg, the simple answer is three tablespoons, a measurement that is reliable for scrambling and many standard baking applications. However, nuanced nutritional differences, particularly in cholesterol and sodium, and specific baking requirements should be considered for best results. While Just Egg is a convenient and versatile plant-based product, its performance is best managed with a little forethought and awareness of how it differs from its chicken egg counterpart. For more advanced vegan baking techniques, consulting specific vegan baking resources can be helpful, such as this guide: Best Egg Replacers for Baking Recipes.
