Intolerant to eggs? You can still eat these foods…

Intolerances to Eggs and how to still enjoy your favourite foods

If you have an intolerance to eggs, your body reacts to the proteins present in the yolk, egg white or both. If you have an egg intolerance it is best to avoid all eggs and unlike milk, it does include all forms of egg i.e duck, quail, goose etc as they each have similar proteins to chicken.


Which foods contain egg?
  • Breads and cakes
  • Pancakes
  • Yorkshire puddings
  • Quiches
  • Pasta
  • Sauces
  • Spreads
  • Mayonnaise
  • Ice cream
  • Desserts and chocolate
  • Meat products (for example processed meats, sausages etc)
  • Breadcrumbs

Eggs are also hidden in the following ingredients: Albumin, Globulin, Lecithin (E322), egg derived Lysozyme, Ovomucoid, Ovovitellin, Livetin


What can you eat?
  • Eggs!

It is quite hard to find an egg replacement however, that does not mean it is impossible. ‘VeganEgg’ is a product sold in Planet Organic and is a direct replacement for ordinary eggs. Despite being gluten, allergen and dairy free, they are suitable for scrambling, baking with and frying. Essentially, anything you would do with a normal egg, you can do with a ‘VeganEgg.’

  • Bread

‘BFree’ is our favourite gluten free and egg free bread brand. Not only is their bread predominantly egg and gluten free, it is often yeast free and tastes delicious.

  • Pasta 

Missing out on pasta doesn’t have to be difficult either. You can carry on enjoying pasta salads or pasta based meals if you shop in Waitrose. They offer a variety of vegan pastas that are free of all dairy products such as their pasta made from green pea flour.

  • Meat Products 

Be wary of meat with breadcrumbs as this is most definitely going to have an egg based product within it. However, cooked, fresh meats should be fine to consume. Try to opt for breast that is of skin and sauces.

  • Desserts 

‘Lazy Day & Moo Free’ are fantastic food brands that have launched a line of desserts and snacks that often have a chocolate base and are completely vegan, meaning, definitely no eggs.

  • Mayonnaise 

If you are desperate for some mayonnaise in a sandwich or a wrap then you can sneak some in without having to encounter any eggs. ‘Biona’ a brand sold at Planet Organic have an egg free mayo that you can buy which is also vegan and organic. In fact, this brand is very good at producing tasty vegan foods in the form of snacks, sauces, spreads, sweets and pastas.


So, what are we saying?

In essence, an intolerance to eggs is not as dire as it may sound at first. With a bit of meal planning and shopping for specific ingredients, you will find that you don’t need to cut back or make many changes to the food you eat at all. Our recommendation is to eliminate all egg products from your diet for at least 90 days. After this, re-introduce the food slowly and see if your body reacts negatively and the chances are that it won’t. If it does cause you some bother, go back to avoiding it. The fact is, these alternatives are so tasty, you might not want another egg again anyway.


Where should I shop?

Waitrose – the added benefit of online ordering. You can also save items as favourites and re-order them easily without having to think too hard about meal planning

Planet Organic – a rich selection of niche food brands that are often free from other allergens so may have an extra health benefit

Your local organic food stores – you will be surprised how many are around. A quick search for organic foods in your local area will probably unearth a little gem that you hadn’t noticed.

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