The popularity of plant-based protein alternatives continues to grow rapidly.

From vegan chicken strips and sausage patties to meatless jerky, supermarkets are filling up with creative vegetarian options.

The latest food to receive a plant-based twist? Eggs.

When I was first invited to try plant-based eggs, I hesitated. Like many who aren’t vegan, I doubted that a plant-based substitute could replicate the fluffy, tender texture of real eggs.

Eggs are generally considered a nutritious staple, and as a nutritionist, I recognize their many benefits.

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

Despite my initial skepticism, glowing reviews from fellow food enthusiasts about their plant-based omelets and scrambles sparked my curiosity.

Soon after, a box of plant-based eggs arrived at my doorstep, and I began testing.

Here’s what I discovered about how these egg substitutes perform in cooking and baking, along with their nutritional advantages and drawbacks.

What’s Inside Plant-Based Eggs?

Though plant-based eggs seem like a recent innovation, they’ve actually existed for some time in various forms.

Older versions mostly served as egg replacements in baking and were often based on flax or chia seeds.

You can even whip up a simple egg substitute at home:

• Mix 1 tablespoon flaxseed meal with 2½ tablespoons water.

• Let it sit for 5 minutes.

• Use it in your recipe.

Recently, new products designed specifically for eating as eggs have emerged, with more options introduced in 2021.

For example, Follow Your Heart’s VeganEgg uses a soy milk powder base that you rehydrate with water.

To recreate the fluffy texture of eggs, these products contain emulsifiers like cellulose and carrageenan, along with nutritional yeast, salt, and herbs for flavor.

In my own kitchen experiment, I tested JustEgg—a ready-to-use liquid plant-based egg made from mung bean protein, canola oil, and spices designed to mimic the classic egg taste.

Nutritional and Ethical Advantages

If you’re considering plant-based eggs, nutrition and ethics likely play a role in your decision.

These products have some notable benefits.

Because they contain no animal products, vegan eggs have zero cholesterol, which can be a heart-healthy advantage since dietary guidelines recommend limiting cholesterol intake.

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

“Research shows dietary cholesterol from eggs has little impact on blood cholesterol levels, and eating one egg daily isn’t linked to heart disease in healthy individuals,” says Bonnie Taub-Dix, RDN and author of Read It Before You Eat It.

She adds that moderation is still key for most foods.

Environmental concerns also motivate many to choose vegan eggs. Even free-range hens contribute greenhouse gases, while plant-based options typically have a smaller environmental footprint.

And since no animals are involved, animal welfare concerns are eliminated.

Drawbacks of Plant-Based Eggs

Just because plant-based eggs come from plants doesn’t mean they’re nutritionally superior to chicken eggs.

For starters, they often contain less protein.

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

Sodium is another factor to consider.

JustEgg contains 170 mg of sodium per serving, VeganEgg 150 mg, whereas a chicken egg contains just 65 mg.

Additionally, plant-based eggs are more processed than chicken eggs.

High consumption of ultra-processed foods is linked to increased risks of obesity and certain cancers. Their ingredient lists can be intimidating compared to the simplicity of a single-ingredient egg.

Still, unfamiliar ingredients aren’t automatically harmful.

“Ingredients like transglutaminase are FDA-approved as safe,” Taub-Dix notes.

Nutrition Snapshot: Chicken Eggs vs. Plant-Based Eggs

How Do Plant-Based Eggs Taste and Cook?

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

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

Quiche

I prepared a vegan quiche with JustEgg, cheese, salt, and pepper.

After baking 20 minutes, it looked remarkably like a traditional quiche!

The texture was firm and held together well, with a nice crispy top.

The taste was close to real eggs—just a bit more savory—but I would never have guessed it was bean-based.

Scrambled Eggs

Next, I scrambled JustEgg in a pan.

The liquid resembled beaten eggs and clumped while cooking.

The texture was stickier, and since it didn’t brown, judging doneness was tricky.

The taste was less convincing—there was an odd aftertaste despite no need for extra salt.

Muffins

I swapped JustEgg for eggs in my favorite banana muffin recipe.

There was no noticeable difference in flavor or texture.

Baking seems to be the best application for vegan eggs.

Final Thoughts: Are Plant-Based Eggs Worth Trying?

Both traditional eggs and their plant-based counterparts have pros and cons.

As a non-vegan, I’m not ready to completely replace chicken eggs yet.

However, if you want to reduce cholesterol, cut back on animal products, or lessen your environmental impact, plant-based eggs can be a useful alternative.