Understanding Just Egg Conversion
Figuring out the correct quantity of Just Egg to use is essential for achieving the desired results in your cooking. The conversion is based on the volume of a large chicken egg.
For a single large egg, the recommended substitution is 3 tablespoons of liquid Just Egg. Therefore, to replace three large chicken eggs, you will need:
- 1 large egg = 3 tablespoons Just Egg
- 2 large eggs = 6 tablespoons (or 1/4 cup plus 2 tablespoons) Just Egg
- 3 large eggs = 9 tablespoons (or 1/2 cup plus 1 tablespoon) Just Egg
Using a measuring cup is often easier and more accurate for larger volumes. Since 1 cup is equal to 16 tablespoons, 9 tablespoons is just over half a cup. The 1/2 cup plus 1 tablespoon measurement is precise and easy to remember for a three-egg recipe.
Just Egg vs. Chicken Eggs: A Nutritional Breakdown
While Just Egg is formulated to mimic the texture and cooking properties of chicken eggs, their nutritional profiles have some key differences. Understanding these can help you decide which is the better choice for your dietary needs.
| Nutrient | Just Egg (3 tbsp serving) | Large Chicken Egg (50g) | Difference & Implications |
|---|---|---|---|
| Calories | ~70 calories | ~72 calories | Very similar calorie count per equivalent serving. |
| Protein | 5 grams | 6 grams | Just Egg has slightly less protein, and the quality of protein in chicken eggs is considered superior due to the amino acid profile. |
| Total Fat | 5 grams | 5 grams | Similar fat content, but from different sources. Just Egg uses canola oil, while a chicken egg contains saturated fat. |
| Saturated Fat | 0 grams | 1.5 grams | Just Egg contains no saturated fat, which is beneficial for heart health. |
| Cholesterol | 0 mg | ~185-207 mg | Just Egg is completely cholesterol-free, a significant advantage for those monitoring cholesterol intake. |
| Sodium | ~170 mg | ~65-70 mg | Just Egg has a significantly higher sodium content from added salt. |
| Vitamins | Minimal | Rich in Vitamin A, D, E, B12, and Choline | Chicken eggs are a powerhouse of micronutrients that are not as concentrated in Just Egg. |
Cooking and Baking with Just Egg
Just Egg's versatility makes it a popular substitute, but a few considerations can help you get the best results, especially when moving beyond a simple scramble.
For scrambled eggs and omelets, the conversion is straightforward, and the plant-based product behaves similarly to its animal-based counterpart. Simply shake the bottle well, pour into a non-stick pan, and scramble until cooked. Adding a pinch of black salt (kala namak) can impart a more authentic, savory, 'eggy' flavor.
When baking, Just Egg can act as both a binder and a source of moisture and structure.
- For cakes and muffins: Use the 3-tablespoon per large egg conversion directly.
- For cookies: In most cookie recipes, the same 3-tablespoon ratio works well.
- For brownies: Since brownies rely heavily on eggs for their chewy, dense texture, a special adjustment is needed. One baking guide suggests using just 2 tablespoons of Just Egg plus 1 tablespoon of water for each egg, and also reducing the total oil by 75%.
- General Tip: Just Egg works well in recipes where eggs act as a binder but is not a good substitute for recipes that rely on whipped egg whites, such as angel food cake.
Other Common Egg Substitutes
Just Egg is just one option in the world of vegan baking. Here's how it compares to some other popular alternatives:
- Flax Egg: Made by mixing 1 tablespoon of ground flaxseed with 3 tablespoons of water. It's a great binder for hearty, baked goods like cookies and bread, but can add a nutty flavor and create a dense texture.
- Aquafaba: The liquid from a can of chickpeas. It can be whipped to mimic egg whites, making it perfect for meringues and macarons. Use 3 tablespoons to replace one large egg.
- Mashed Banana: Adds moisture and sweetness to quick breads and muffins, but also imparts a banana flavor. Use 1/4 cup for one egg.
The Health and Environmental Considerations
Choosing between Just Egg and traditional eggs often involves weighing a combination of health, ethical, and environmental factors.
- Health: For those concerned about cholesterol, Just Egg is an obvious choice with its zero-cholesterol profile. However, it is a processed food with higher sodium content than a whole egg. Whole eggs provide a wider range of micronutrients and a higher quality of protein.
- Environmental: Just Egg's production uses significantly less water and land and emits fewer carbon dioxide emissions than conventional egg farming. This makes it a more sustainable option. For further reading on the environmental impacts of food production, you can consult sources like the Good Food Institute.
- Ethics: As a plant-based product, Just Egg aligns with a vegan diet and ethical concerns regarding animal welfare.
Conclusion
The answer to "how much just egg is 3 eggs?" is 1/2 cup plus 1 tablespoon, making the switch for many recipes seamless. While offering a compelling cholesterol-free and environmentally conscious alternative, Just Egg differs nutritionally from chicken eggs, particularly in its higher sodium content and lower micronutrient variety. By understanding the correct conversions and knowing when to make adjustments, home cooks can effectively incorporate this popular plant-based product into their diet, whether for dietary restrictions, ethical reasons, or simply exploring new culinary options.
