Egg-Free Diet

Egg is one of the top nine allergens in the United States.

• Egg allergy most commonly refers to eggs laid by a chicken, but those with an egg allergy need to avoid all eggs from other poultry, including duck, goose, and quail.
• It’s not necessary for those with an egg allergy to avoid meat from a chicken or other poultry unless they have a separate allergy to poultry meat.
• Egg allergy, along with dairy allergy, are two of the most common food allergies in children. Egg allergy in children is often outgrown.

Nutrition Swap

When replacing a food allergen, focus on incorporating a variety of whole foods in your diet that contain the nutrients you’re missing due to eliminating the problem food.

• Eggs are an excellent source of protein, biotin, choline, selenium, molybdenum, iodine, pantothenic acid, and vitamin B12. If eliminating egg from your diet, use a variety of these foods as alternatives:
  • Protein: Meat, poultry, fish, dairy products, beans and legumes, nuts and seeds
  • Biotin: Almonds, sweet potato, onion, oats, tomatoes
  • Choline: Turkey, beef, pork, salmon, beans and legumes, amaranth, quinoa, shiitake mushrooms, shrimp
  • Selenium: Brazil nuts, pork, poultry, wheat, beef, tuna, sunflower seeds, lamb, fish and shellfish, barley
  • Molybdenum: Beans and legumes, whole grains
  • Iodine: Seaweed, fish and seafood, dairy products, iodized salt
  • Pantothenic acid (B5): Beef, sunflower seeds, turkey, chicken, lamb, shiitake mushrooms, lentils, spirulina, pork
  • Vitamin B12: Beef, lamb, turkey, shellfish and fish, pork, fortified processed foods, dairy products

Reading Labels

• Eggs are required to be labeled on processed food items. Always check ingredient lists to ensure your food products are free from egg. If in doubt, contact the food manufacturer directly.
• Some common foods to avoid are baked goods containing eggs, caesar dressing, coffee drinks with foam, cream pies and fillings, custard, eggnog, egg noodles, fried rice, hollandaise sauce, mayonnaise, meatballs and meatloaf, potato salad, quiche, and wonton wrappers, among others.
• Check labels for albumin, surimi, meringue, ovalbumin, and lysozyme as these ingredients may contain egg.

Alternatives and Suggested Products

• You can make your own egg replacer with flax or chia seed. Mix 1 tablespoon ground flaxseed or chia seeds with 3 tablespoons hot water. Let sit 3-5 minutes until mixture gels. Add this to recipes requiring egg. It works best in recipes requiring a maximum of 1-3 eggs per recipe.
• Suggested products include:
  • Ener-G Egg Replacer
  • Follow Your Heart Veganaise egg-free mayo
  • Just Egg, scrambled egg substitute
  • The NeatEgg, egg substitute

NOTE: Always double check the allergy statement on any products you purchase. Food manufacturers may change their ingredients at any time.

Recipes

• Egg Replacers - 8 Ways
• Artichoke Sunflower Dip
• Spirulina Sunflower Bars
• Breakfast Hash
• Edamame Almond Salad