How Much Tofu to Substitute for Eggs
Works for sauteing, frying, and slow cook. Tofu comes across milder than Eggs.
How much tofu equals one egg?
Use 1/2 cup silken tofu blended smooth per egg.
Health notes
Compared with Eggs, Tofu has: less calories (76 vs 143 per 100g in Eggs), less fat (4.8g vs 9.5g per 100g in Eggs), less saturated fat (0.7g vs 3.1g per 100g in Eggs), less protein (8.1g vs 12.6g per 100g in Eggs), and more carbs (1.9g vs 0.7g per 100g in Eggs).
Using tofu as an egg substitute in pan-frying
1/2 cup silken tofu blended smooth per egg. Works in sauces and curries.
Other cooking methods
- Frying
Press firm tofu, cube, and fry 1:1 by weight. Crisps at edges, absorbs flavors.
- Slow Cook
1/2 cup silken per egg in soups and stews. Adds protein and creaminess.
- Grilling
Use extra-firm, press well, marinate, and grill. Develops char and flavor.
- Steaming
1/2 cup silken per egg in delicate dishes. Won't brown or firm up much.
- Raw Cold
Silken in smoothies and cold soups. Blends to creamy texture.
Methods to avoid (2)
- Baking
Use 1/4 cup silken tofu per egg for moisture. Blend smooth first. Works in dense cakes and brownies, not airy sponges.
- Drinks
Not recommended: tofu texture won't work in beverages.
FAQ
- How much tofu equals one egg?
Use 1/2 cup silken tofu blended smooth per egg.
- Can I substitute tofu for Eggs in pan-frying?
Yes. 1/2 cup silken tofu blended smooth per egg. Works in sauces and curries. Use 1/4 cup silken tofu per egg for moisture. Blend smooth first. Works in dense cakes and brownies, not airy sponges.
- How much tofu to use as an egg substitute?
Neutral taste; season boldly with soy, ginger, garlic, or chiles.
- How does the flavor change when substituting Tofu for Eggs?
Tofu comes across milder than eggs.
- How does texture change when substituting Tofu for Eggs?
Tofu creamy when blended, springy when cubed. Firms further when heated. Absorbs surrounding liquid.
- What else should I know about substituting Tofu for Eggs?
For soups, curries, and stir-fries. Expect creamy texture and neutral flavor that absorbs surrounding tastes. Skip baking and drinks - tofu won't leaven or blend smoothly. Press firm tofu before sauteing or frying to remove water. Marinate for 30 minutes to build flavor.
- What still works when substituting Tofu for Eggs?
Tofu still works as a binder and flavor carrier.
- What won't work when substituting Tofu for Eggs?
Tofu won't work as a emulsifier and color.
- How well does Tofu match Eggs?
Tofu is stretch on structure, good on heat, and stretch on flavor.
- How does nutrition compare per 100g when substituting Tofu for Eggs?
Tofu has about x2 fewer calories and fat, x5 fewer sat. fat, and x2 fewer protein.
- How do the flavor notes shift when substituting Tofu for Eggs?
The flavor shifts toward more bitter notes.