3 Ways to Cope with an Egg Allergy

We receive about 3 emails or comments per week from people asking how they can modify the Paleo diet, and in particular, Paleo Plan, to accommodate their egg allergy. In this blog post, I’ll answer that question, give you some egg replacement ideas, and link you to a new, delicious egg-free muffin recipe.

But first of all, why can’t people eat eggs?
It’s different for everyone, sometimes people have an immune response to eggs. The immune response and ensuing symptoms can be very immediate and even life-threatening, just like if you were allergic to bee stings or nuts. Or it can be more subtle and delayed. For instance, some people get terrible digestive symptoms right away, and some people have gas that smells like Old Faithful (sulfuric) for a day or two. Some people have skin outbreaks or eczema, brain-fog, fatigue, migraines, or whatever symptom that feisty immune system feels like throwing at them.

You may be among the people who have egg sensitivities or allergies. In fact, if you’ve been Paleo for a while and you’re still having issues, the ubiquitous egg is a good place to start. Just remove it from your diet for a few weeks and see if your symptoms abate. Your conventional doctor will only test you for very particular immune responses, namely the immunoglobulin E activity. There are many, many other parts of your immune system that can play into a response to eggs.

Dinner As Breakfast
So what do you do if you’re among the eggless? First off, you have to revamp what you believe should and should not be on your plate in the morning, since eggs so often show up there in breakfast recipes. Dinner will now be a normal breakfast for you. I had a cold burger patty and a plum for breakfast yesterday (I was in a hurry). Perfectly Paleo and perfectly eggless. It’s also really quick to have dinner leftovers as breakfast – much faster than making an omelet, so lucky you.

Other ideas would be a leftover chicken breast slathered in avocado, Roasted Pepper and Sausage Omelet without the “omelet.” Just leave out the eggs and substitute more meat.

If dinner isn’t always what you’re in the mood for, you can have things like our Almost Oatmeal with bacon for some breakfasts, which we sometimes have on the meal plan menu. That will fill you up for a few hours egglessly.

Baked Good Substitutes
What about in baked goods? Here are some egg substitution ideas. Each option is equal to one egg:

-2 Tbsp arrowroot
-1 tsp baking powder + 1 ½ Tbsp water + 1 ½ Tbsp oil
-1 Tbsp tapioca + ¼ c warm water
-2 Tbsp applesauce
-“Flax Eggs” – 1 Tbsp flax + 3 Tbsp water, let sit to gel for 5 minutes. Whisk.
-“Gelatin Eggs” – 1 Tbsp gelatin + 3 Tbsp warm water, let sit to gel for 5 minutes. Whisk.

To answer the question about how to modify Paleo Plan to fit an egg-free existence, it’s actually pretty easy. We now offer fully customizable plans, and if you remove a certain ingredient, like eggs, you can easily replace it with recipes that are egg-free. Or you can choose to leave it unmodified, and just use the replacement options mentioned above.

Egg Free Grain Free Pumpkin Zucchini Muffins

Finally, we just added a new egg-free Paleo muffin recipe to the roster, called Egg-Free Grain-Free Pumpkin Zucchini Muffins. This recipe is credited to my egg-free friend, Cat, who is not only a fantastic chef, but a fine massage therapist in Boulder as well. (Yes, that was a shameless plug.)

Anyone else have egg replacement recipes or products they love? What’d I miss?



  1. Wow – looking forward to that e-book. I found out last year I have a “severe” level immune response to eggs. I love eggs and they’re so versatile to cook with. But, I have powered down my consumption and have noticed a significant difference. However, I’d love to find a way to make some baked goods for my family without using eggs. I bought a box of “egg-replacer” at WF but haven’t successful in replicating the real thing yet. Hoping to get some professional guidance on “eggsactly” how to do it well for all types of cooking.

  2. We are interested in your egg-free recipes! My 3 y/o daughter is extrememly allergic to eggs but I would love to incorporate the Paleo diet into our entire household. Thank you. :)

  3. I would like to start the paleo plan but am allergic to eggs and was wondering if you are close to releasing your egg free plan?

    1. @Kimmie Hunton – We’re actually not that close. I’m sorry, but we’ve been so busy with the release of our first ebook that we’ve been a bit distracted. We’ll blog about it when it does get released, though!

  4. Awesome!!! I jst recently did something simliar to the Whole 30 plan. I’ve suffered from GI issues for years. Went Paleo, and viola!! No more issues. Love it!! Only thing that sucked was, I found out I have a sensitivity to eggs. Every time I eat them, my weight jumps up 3-4lbs the next day, I get headaches, water retention, and just generally don’t feel like my normal self. Dropped the eggs, and weight dropped back down, no headaches, etc etc. So, glad to know I’m not the only one out there with issues to eggs. Just really makes the Paleo thing more of a finacial burden. Eggs are such a cheap source of protein. Having to eat actual meat for every meal is definitely hitting the pocket. But, what can you do. Nuts cause issues for me as well. So no nuts, or nut butter. Sigh. Guess I’ll chew on some chicken gizzards. :)

    1. @Liz – I feel for you. I love my eggs, but I can relate – I don’t eat nuts either. Now, I don’t want to give you any false hope, but some of the antigens are in the egg whites primarily. Have you tried eating just the yolks just so you can have something eggy once in a while?

  5. I am not allergic to eggs; I just can’t stand them– as in they are forbidden from being cooked in my house because even the mere smell of them makes me gag.

    I am looking forward to more egg-free Paleo recipes, too!

  6. A great egg replacer is 1tbsp of chia + 3 Tbsp of water (= 1 egg) let it sit for a while and stir into any baking recipe. Adds a little texture but works great in many cases where that is ok!

Leave a Reply