The Nutritious Egg Substitute You Need To Try For Meatloaf

Meatloaf is one of those meals that bring back childhood memories, delighting our taste buds with its flavor. In some countries, it's a favorite at family gatherings and holiday parties. For example, Romanians have a version of meatloaf, which is usually served on Easter Sunday. We're talking about "drob," an egg-stuffed meatloaf recipe that calls for lamb meat, garlic, dill, parsley, and other flavorful ingredients. Another popular version is Albondigón, or Spanish meatloaf, a traditional dish made with bacon, minced beef, eggs, tomatoes, onions, parsley, and red bell peppers. For those who prefer something lighter, there are summertime beef meatloaf recipes that require just a few ingredients. 

But as tasty as it may be, meatloaf can upset your stomach and leave you feeling heavy. That's because it contains meat and eggs, which can be hard to digest — especially when combined with other foods.

One solution is to replace the eggs in meatloaf with something lighter. This way, you can avoid that bloated feeling. Ideally, you'll want to use a low-fat, high-fiber egg substitute with a neutral flavor — and that's where chia seeds come in. 

Aquafaba, mashed avocado, and silken tofu are some of the best egg substitutes for baking, but they're not necessarily suitable for meat dishes. The problem with meatloaf is that it can fall apart and dry out if you skip the eggs. Therefore, you'll want to use an egg substitute that binds the ingredients together without overpowering them.

For starters, consider replacing the eggs with chia seeds, which pack a hefty nutritional punch, despite their small size. These tiny seeds contain more than 4.5 grams of protein per ounce, plus large doses of iron, calcium, phosphorus, selenium, and manganese. You'll also get about 10 grams of fiber and 316% of the recommended daily intake of omega-3s. (Eggs are slightly higher in protein but contain no fiber.)

To replace one egg, add 1 tablespoon of chia seeds to a quarter cup of warm water. Stir well, and wait 10 minutes or so before using the mixture. You can also use chia "eggs" in cakes, cookies, burgers, waffles, and other everyday meals. This healthy egg substitute can boost the amount of heart-healthy fats and antioxidants in cooked meals while reducing their cholesterol content, according to a 2022 study published in the Journal of Food Quality. 

Chia seeds can be an excellent egg substitute for meatloaf, but they aren't your only option. You can also use ground flaxseeds, olive oil, oatmeal, or gelatin. For example, vegans will love Guy Fieri's egg substitute, which requires mixing a tablespoon of ground flaxseeds with 2.5 tablespoons of water. Let it sit for about seven minutes before adding it to your meatloaf. If you're a vegan or vegetarian, swap the meat for lentils or chickpeas. Mix them with carrots, onions, garlic, nutritional yeast, and other plant-based ingredients in a blender, and then bake the loaf.

Another option is to use chickpea flour instead of eggs. If you go this route, mix 3 tablespoons of water and 3 tablespoons of chickpea flour. That would be the equivalent of one whole egg. Alternatively, pour 3 tablespoons of boiling water over 2 tablespoons of oats. Any of these ingredients will work as a binding agent, but it's crucial to get the measurements right.

Go one step further and choose leaner meats, such as ground chicken or turkey. Better yet, add some veggies to the mix. Mushrooms, kale, spinach, celery, and legumes all go well with meat and can boost your nutrient intake. You can also use whole-wheat crackers or rolled oats instead of breadcrumbs or mix in nutritional yeast for extra fiber.