The surge in plant-based protein alternatives shows no signs of slowing down.

From vegan chicken tenders and sausage patties to plant-based jerky, grocery stores are rapidly filling their shelves with these meat-free options.

Now, eggs have joined the list of foods getting a plant-based makeover.

At first, when I was invited to try plant-based eggs, I was skeptical. Like many who aren’t vegan, I doubted that these substitutes could replicate the fluffy, chewy texture of real eggs.

Eggs are widely recognized for their health benefits, and as a nutritionist, I know their importance in a balanced diet.

So, why replace them with a blend of mung beans, soy, and other ingredients?

Still, after hearing positive feedback from fellow food lovers about their plant-based scrambles and omelets, I grew curious.

Eventually, a box of plant-based eggs arrived at my doorstep, and I started experimenting.

Here’s what I found out about how these egg alternatives perform in cooking and baking, along with their nutritional pros and cons.

What Are Plant-Based Eggs Made From?

Although they might seem like a recent innovation, egg substitutes have been around for some time.

Early versions were mostly used as binders in baking, often made from flax or chia seeds.

You can even make your own by mixing 1 tablespoon of flaxseed meal with 2½ tablespoons of water, letting it sit for 5 minutes, then adding it to your recipe.

More recently, products designed to be eaten on their own have hit the market, with more brands emerging since 2021.

For example, Follow Your Heart’s VeganEgg uses soy milk powder that needs to be mixed with water.

Ingredients such as cellulose and carrageenan help create a fluffy texture, while nutritional yeast, salt, and herbs mimic the savory flavor of eggs.

For my own testing, I tried JustEgg, a liquid egg substitute made from mung bean protein, canola oil, and spices crafted to taste like real eggs.

Nutritional and Ethical Benefits

If you’re thinking about trying plant-based eggs, you probably have health and ethical reasons in mind.

These products do offer certain advantages.

Since they contain no animal products, vegan eggs have zero cholesterol, which may benefit heart health, as guidelines recommend limiting dietary cholesterol.

However, the cholesterol in eggs isn’t as harmful as once believed.

“Research now shows that eating eggs doesn’t strongly affect blood cholesterol levels, and one egg a day isn’t linked to heart disease in healthy individuals,” explains Bonnie Taub-Dix, RDN, author of Read It Before You Eat It.

She emphasizes that moderation remains important for all foods.

From an environmental perspective, plant-based eggs have a smaller carbon footprint since egg-laying hens contribute to greenhouse gas emissions, even when free-range.

Choosing plant-based options also eliminates concerns about animal welfare.

Drawbacks of Plant-Based Eggs

Just because they’re plant-based doesn’t mean they’re automatically healthier than chicken eggs.

For instance, they tend to have less protein.

A large chicken egg contains about 6 grams of protein, while JustEgg offers 5 grams and VeganEgg just 3 grams per serving.

Sodium is another difference.

JustEgg contains 170 mg per serving, VeganEgg 150 mg, compared to only 65 mg in a chicken egg.

Plant-based eggs are also more processed.

Diets high in ultra-processed foods are linked to health risks like obesity and cancer, and the longer ingredient lists reflect this.

Still, unfamiliar ingredients aren’t necessarily unsafe.

“Some additives, like transglutaminase, are approved by the FDA and considered safe,” says Taub-Dix.

Nutrition Comparison: Chicken Eggs vs. Plant-Based Eggs

Taste Test: How Do They Perform?

Beyond nutrition, the big question is: how do plant-based eggs taste?

I tried them in three recipes: quiche, muffins, and scrambled eggs.

Quiche

Using JustEgg along with cheese, salt, and pepper, I baked a vegan quiche.

It looked just like a traditional quiche, with a firm texture and crispy top.

The taste was very similar to real eggs — a bit more savory — but I never guessed it was made from beans.

Scrambled Eggs

Next, I scrambled JustEgg in a pan.

The mixture resembled beaten eggs and cooked similarly, clumping like real eggs.

It was a bit stickier and didn’t brown, which made it harder to tell when it was done.

The taste wasn’t perfect and left a slight aftertaste despite no added salt.

Muffins

I swapped eggs for JustEgg in a banana muffin recipe.

There was no noticeable difference in flavor or texture.

Baking seems to be the best way to use plant-based eggs.

Conclusion: Should You Switch to Plant-Based Eggs?

Both real eggs and plant-based alternatives have benefits and limitations.

As someone who isn’t vegan, I’m not quite ready to completely replace chicken eggs.

However, if you want to lower cholesterol, reduce animal protein intake, or lessen your environmental impact, plant-based eggs are a solid choice.