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Healthy Egg Substitutes for those who do not eat Egg

Eggs are popularly considered as a non-vegetarian food. It contains small amounts of almost all nutrients required by the human body.

Meera Sandeep

Eggs are popularly considered as a non-vegetarian food.  It contains small amounts of almost all nutrients required by the human body.  Some people are worried about how they will get the nutrients if they do not eat eggs. Many alternative foods are there for those who do not eat eggs. There are many vegetarian food, which are rich in vitamins, calcium and protein.  

Healthy Egg substitutes


Legumes provide fibre, protein, carbohydrate, vitamin B, iron, copper, magnesium, manganese, zinc, and phosphorous. Legumes are naturally low in fat. They are free of saturated fat. Because they are plant foods, they are cholesterol free as well. 


Arrowroot is another food that has the potential to replace eggs. Two tablespoons arrowroot powder boiled in three tablespoons of water gives the benefit of one egg. 

Cluster Beans 

Cluster Beans are substitute for eggs. In addition to protein, it is rich in vitamins, calcium, magnesium and zinc. Green cluster bean contains fibre which is very good for health. 


Eating yogurt has the same effect of eating eggs. Yogurt is a better option for those who have milk allergies and also for those who do not like milk. Low fat yogurt can be a useful source of protein and calcium. Yogurt, which contains healthy bacteria, is very good for stomach health.  It is profuse with nutrients that are good for hair, and can help stop hair fall. Due to the presence of vitamin B5 and D, yogurt helps nourish the hair follicles.   

Pumpkin seeds 

Like eggs, Pumpkin seeds also contain almost all nutrients required by the human body. Pumpkin seeds contain good amounts of magnesium, which is essential for bone growth. They are high in protein.  All this gives twice the benefit of an egg. These include heart health, prostate health, and protection against certain cancers. These small seeds are rich in various nutrients such as magnesium, copper, protein, etc. 


Protein-rich paneer has many health benefits. Eating paneer is like eating eggs.  

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