Better Choice: Bananas vs. Eggs

While eggs absolutely make for a healthy addition to your diet, some people have to—or choose to—avoid them. Whether you are allergic to eggs or follow a vegan diet (or for any other reason), replacing eggs with bananas in baked goods makes for a tasty and nutritious alternative. 

NOTE:  Keep in mind that eggs are high in protein and bananas are not a protein source, so be sure to always get enough protein from other foods if replacing eggs with bananas.  

Health Benefits of Bananas 

An unfortunate myth in the nutrition world is that bananas are low in nutrients and high in carbohydrates, and therefore should be avoided. Bananas are a relatively high-carbohydrate fruit at roughly 27 grams per medium-sized banana(7-8”), but they also come with a myriad of nutrients and fiber—3 g, which brings net carbs to 24 (USDA). Furthermore, they are great at filling you up and helping you avoid reaching for far unhealthier carb options. 

Check out the following benefits of bananas: 

Heart-Healthy 

Bananas are quite high in the important mineral potassium, which is known to be key for cardiovascular health and healthy blood pressure. One medium-sized banana contains about 0.4 grams of potassium, and studies show that just 1.4 grams daily of potassium can lower your risk of heart disease by 26 percent. 

Aside from their high potassium content, bananas also offer key antioxidants that have been shown to be heart-protective.  

Packed Full of Nutrients and Fiber 

Along with potassium, bananas also boast a good amount of vitamins C and B6. Vitamin C is widely known for its important role in immune health, and vitamin B6 plays a role in helping the body convert food to energy.  

Bananas are also quite high in fiber, especially in resistant starch and pectin (both types of fiber). Resistant starch has been shown to promote healthy gut bacteria (probiotics), and pectin has proved to moderate the rise in blood sugar after eating. 

Support Digestive Health 

Largely thanks to their fiber content, bananas are an excellent food for promoting healthy digestion. Both pectin and resistant starch are known as prebioticswhich support the growth of probiotics.  

Is There Any Reason I Should Avoid Bananas? 

There is some disagreement in the world of nutrition as to whether diabetics (or those with other blood sugar disorders) should eat bananas. Diabetics should avoid eating bananas without protein and healthy fats alongside—or example, one small banana with 1-2 tablespoons of natural peanut or almond butter, or with plain whole or Greek yogurt—but including bananas in this way occasionally should not pose a serious risk. Not to mention they are a far better choice than simple carbohydrates like bread, pasta, or commercial baked goods. 

How to Replace Eggs with Bananas in Baking 

It’s simple! For each egg your recipe calls for, substitute one medium-sized ripe banana. Mash the banana with a masher or fork (you should have about 1/4 cup), and add it to the recipe as you would otherwise add an egg. Done! Try the following recipe to get started.  

Vegan Chocolate Chip Cookies Recipe

Ingredients: 

  • 1/2 ripe banana, mashed 
  • 1 tbsp chia or ground flax seeds (flaxmeal) 
  • 3 tbsp coconut oil 
  • 3 tbsp water 
  • 1/4 cup raw honey or maple syrup 
  • 2 cups old-fashioned rolled oats (certified gluten-free if you avoid gluten) 
  • 3/4 cup whole wheat or gluten-free flour 
  • pinch of cinnamon 
  • pinch of salt 
  • 1 tsp pure vanilla extract 
  • 1/2 tsp baking soda 
  • 1/2 cup dark chocolate chips 

Instructions: 

  1. Preheat your oven to 350 degrees F and line a baking sheet with parchment paper. 
  2. Mix together mashed banana, flax seeds, water, coconut oil, honey and vanilla and mix. 
  3. In a separate bowl, combine your flour, cinnamon, oats and salt.  
  4. Combine both wet and dry ingredients and mix well, then add in chocolate chips. 
  5. Form into cookies and place on your baking sheet (recipe yields about 15), and bake for 10 minutes or until done. 
  6. Allow cookies to cool and enjoy!