How Much Oat to Substitute for Eggs
Works for baking, slow cook, and steaming. Oat brings a noticeably different flavor than Eggs.
How much oat equals one egg?
Use 1/4 cup ground oats per egg.
Health notes
Compared with Eggs, Oat has: more calories (389 vs 143 per 100g in Eggs), less fat (6.9g vs 9.5g per 100g in Eggs), less saturated fat (1.2g vs 3.1g per 100g in Eggs), more protein (16.9g vs 12.6g per 100g in Eggs), and more carbs (66.3g vs 0.7g per 100g in Eggs).
Using oat as an egg substitute in baking
1/4 cup per egg; soak first. Meatloaf and muffins only.
Other cooking methods
- Slow Cook
1/4 cup per egg in meatloaf mix; holds moisture.
- Steaming
1/4 cup per egg in steamed puddings; dense result.
- Drinks
1/4 cup per egg in smoothies; blend until smooth.
Methods to avoid (4)
- Sauteing
Not recommended: oats scorch in dry pans.
- Frying
Not recommended: won't bind coatings like egg.
- Grilling
Not recommended: patties may crumble on the grate.
- Raw Cold
Not recommended: raw oat slime in no-bake dishes.
FAQ
- How much oat equals one egg?
Use 1/4 cup ground oats per egg.
- Can I substitute oat for Eggs in baking?
Yes. 1/4 cup per egg; soak first. Meatloaf and muffins only. Not recommended: oats scorch in dry pans.
- How much oat to use as an egg substitute?
Add extra liquid if the mix feels dry after soaking.
- How does the flavor change when substituting Oat for Eggs?
Oat brings a noticeably different flavor than eggs.
- How does texture change when substituting Oat for Eggs?
Oat denser, grainy crumb that holds shape but won't spring.
- What else should I know about substituting Oat for Eggs?
For muffins, meatloaf, and veggie burgers. Expect denser, crumblier texture with oat sweetness. Skip custards, cakes needing rise, and silky sauces. Soak oats in 3 tbsp water for 5 minutes before using. Oats absorb liquid as they hydrate. Taste as you go and adjust salt or sweetener before serving.
- What still works when substituting Oat for Eggs?
Oat still works as a thickener, binder, and moisture.
- What won't work when substituting Oat for Eggs?
Oat won't work as a emulsifier, leavener, fat, and protein enrichment.
- How well does Oat match Eggs?
Oat is stretch on structure, stretch on heat, and stretch on flavor.
- How does nutrition compare per 100g when substituting Oat for Eggs?
Oat is higher in protein, is lower in fat, and has about x3 fewer sat. fat, and about x3 more calories.
- How do the flavor notes shift when substituting Oat for Eggs?
The flavor shifts toward more sweet, more bitter, less pungent, and less umami notes.