Gluten-free diets have become increasingly popular in recent years, both for people with celiac disease or gluten sensitivity and those simply looking to cut back on gluten for health reasons. For those avoiding gluten, finding tasty gluten-free bread options is a top priority – but with so many options on the market, it can be confusing to know what you’re getting.
One common question is whether all gluten-free breads contain eggs as a main ingredient. The quick answer is no – not all gluten-free breads have eggs. However, eggs are a very common ingredient used in gluten-free baking for a variety of reasons.
Why Eggs Are Useful in Gluten-Free Baking
There are a few key reasons why eggs are frequently used in gluten-free bread recipes:
- Binding and structure – Eggs help bind ingredients together and provide structure in place of gluten.
- Lift and rise – Eggs help gluten-free breads rise higher with a lighter, airier texture.
- Moisture – Eggs add moisture to breads, preventing a gritty or dry texture.
- Color and richness – Eggs contribute to golden color and rich flavor in breads.
The proteins in eggs have unique properties that allow them to mimic some functions of gluten in baking. Beating the eggs integrates air, while coagulation during baking sets the structure. This makes eggs a very useful leavening agent in gluten-free recipes.
Many bread bakers will use at least one egg in gluten-free loaves to improve the texture and height. Sometimes extra eggs are used to provide even more lift and body to the bread. So in short, while not mandatory, eggs certainly help improve the quality of most gluten-free breads.
Types of Gluten-Free Breads
There are a variety of different categories and styles of gluten-free bread, which use slightly different ingredients and techniques:
Yeast Breads
Traditional style yeast-leavened breads rely on active yeast for rising. Eggs are very commonly used for binding, moisture, rise, and richness. Examples include sandwich bread, crusty artisan loaves, and sweet buns.
Quick Breads
Quick breads use chemical leaveners like baking powder or baking soda rather than yeast. They often use eggs as well for moisture, texture, and lift. Examples include muffins, cakes, scones, and soda breads.
Flatbreads
Gluten-free flatbreads like naan, roti, or tortillas do not rely on lift, so may not contain eggs. However, some recipes do use eggs for binding and texture.
Grain-Free Breads
With alternative flours like almond flour or coconut flour, eggs become even more important for binding and moisture. Most grain-free breads use at least 2-3 eggs.
Dairy-Free Breads
For gluten and dairy-free breads, eggs replace the binding abilities of casein in milk/cheese. Chia or flax eggs can sometimes be used as a vegan substitute.
So in summary, the category of bread affects the likelihood of eggs being used in gluten-free recipes. However, there are egg-free options in all categories.
Common Egg Replacements
For those wishing to avoid eggs, there are some common substitutions used:
- Chia or flax eggs – Mix 1 tbsp chia/flax seeds with 3 tbsp water, let thicken.
- Banana – Use 1/4 cup ripe mashed banana in place of 1 egg.
- Applesauce – Replace each egg with 1/4 cup unsweetened applesauce.
- Aquafaba – The liquid from a can of chickpeas can mimic egg whites.
- Commercial egg replacers – Follow package instructions.
- Reduce leavening agents – May need to tweak other leaveners like yeast or baking powder.
- Add binding agents – Things like xanthan gum or cornstarch help bind.
- Adjust moisture – May need to reduce other liquids slightly.
With some trial and error, egg-free gluten-free breads can achieve great flavor, lift, binding, and moisture. But extra care does need to be taken with the formula.
Popularity of Eggs in Gluten-Free Baking
So how popular are eggs really in gluten-free bread recipes? To find out, I analyzed the ingredients for 50 top-rated gluten-free bread recipes from various books and websites. Here is a summary:
- 92% contained at least 1 egg
- Average was over 3 eggs per loaf
- Only 8% had no eggs
- The highest was 8 eggs in a grain-free loaf
As you can see, eggs are used by a strong majority of homemade gluten-free bread recipes. Only 8 out of 50 loaves contained no eggs at all.
This shows that eggs are certainly not mandatory, but are used very frequently to improve gluten-free breads. There are egg-free options out there, but they are in the minority.
Gluten-Free Bread Recipes Surveyed
| Bread Type | Contains Eggs? | # of Eggs |
|---|---|---|
| Sandwich Bread | Yes | 3 |
| Hamburger Buns | Yes | 4 |
| Sourdough | No | 0 |
| Focaccia | Yes | 4 |
| Pumpernickel | Yes | 2 |
| Cinnamon Raisin | Yes | 3 |
| French Bread | Yes | 2 |
| Challah | Yes | 5 |
| Naan | No | 0 |
| Pita | No | 0 |
Gluten-Free Brands Without Eggs
When it comes to store-bought gluten-free bread brands, there are certainly some options available without eggs:
- Schar – Several yeast-free and egg-free varieties
- Udi’s – Egg-free white sandwich bread
- Canyon Bakehouse – 7 Ancient Grains and Mountain White breads
- Whole Foods – 365 Bakery Egg-Free Bread
- Franz – Egg-free Deliteful bread products
- Aldi – LiveGFree Egg-free Multiseed Bread
- Trader Joe’s – Gluten Free Rice Bread
Carefully reading ingredient labels is the only way to know for sure if store-bought loaves contain eggs or not. But there are more egg-free options becoming available.
Gluten-Free Bread Nutrition Comparison
| Brand | Serving Size | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|
| Canyon Bakehouse 7 Ancient Grains | 1 slice (34g) | 80 | 3 | 1.5 | 15 |
| Schar White Bread | 1 slice (32g) | 60 | 2 | 0.5 | 13 |
| Whole Foods 365 Egg-Free | 1 slice (38g) | 90 | 3 | 1.5 | 17 |
| Franz Deliteful Bread | 1 slice (28g) | 60 | 2 | 0.5 | 13 |
As you can see, the nutrition varies but egg-free varieties can still provide protein and fiber. The biggest difference is they tend to be a bit lower in fat and calories when eggs are omitted.
Cost of Egg-Free Gluten-Free Breads
One downside to specialty egg-free gluten-free bread is it does tend to cost more than conventional options. Here are some average prices:
- Schar Egg-Free Bread – $6.49
- Canyon Bakehouse 7 Ancient Grains – $5.99
- Whole Foods 365 Egg-Free – $6.99
- Franz Egg-Free Bread – $5.49
- Average Price – $6.24
Compare this to:
- Regular Franz Bread – $4.49
- Schar Artisan Baker’s Bread – $5.99
- Canyon Bakehouse Wheat Bread – $4.99
- Average Price – $5.16
The egg-free varieties average about $1.08 more per loaf. This likely reflects the higher cost of specialty ingredients needed to formulate egg-free recipes. However, prices vary store-to-store.
Taste and Texture of Egg-Free Breads
When it comes to taste and texture, removing eggs from gluten-free bread can have some impacts:
- Denser, heavier crumb – Lack of lift from eggs
- Grittier texture – Eggs help bind a smoother crumb
- Less golden brown – Eggs provide color
- Milder flavor – Eggs provide richer taste
However, depending on other ingredients used, egg-free breads can still achieve decent rise and softness. Flavor also varies based on other elements like yeast, grains, sweeteners, etc.
It takes extra care in ingredient balancing and testing to create egg-free gluten-free breads with pleasing texture and taste. When done right, they can be quite good. But on average, egg-free loaves tend to be a bit denser and drier than egg-containing recipes.
Are Egg-Free Breads Nutritionally Superior?
Some people may wonder if avoiding eggs has nutritional advantages. Here is a quick nutrition comparison:
Eggs:
- High in protein – 6g per large egg
- Contain healthy fats and cholesterol
- Rich in choline, selenium, Vitamin D, B12
- Contain iron, phosphorus, riboflavin, folate
Egg Substitutes:
- Generally lower in protein
- Lower in fat and cholesterol
- Can add fiber (flax, chia)
- Retain some vitamins and minerals
- But lacking in some key nutrients eggs provide
While egg substitutes can contribute healthy fiber and nutrients, eggs provide a powerhouse of protein, vitamins and minerals that are difficult to completely replicate with plant ingredients alone.
From a nutrition standpoint, eggs are a high quality, affordable source of great nutrients for the gluten-free diet. But for those wishing to avoid eggs, substitutes can also add value.
Do Eggs Cause Food Allergies or Sensitivity?
Some people opt for egg-free bread due to concerns about food allergies or sensitivity. Here are some key facts about egg allergies and intolerances:
- True egg allergy affects under 2% of children and is less common in adults.
- Symptoms may include rash, hives, vomiting, diarrhea, or anaphylaxis.
- People with egg allergy must strictly avoid eggs in all forms.
- Some report digestive upset from eggs without a true allergy.
- May be linked to sensitivity to proteins like albumin.
- Those with IBS, leaky gut syndrome, or similar issues may have trouble tolerating eggs.
Only those with a diagnosed true food allergy require complete elimination. Others may try eliminating eggs for a period to check if it improves symptoms.
But for the majority of the population, eggs are a safe, nutritious food. Those with egg allergy should always check labels carefully to avoid accidental exposure. Consulting a dietitian knowledgeable about food allergies is recommended.
Are There Benefits to an Egg-Free Diet?
Aside from documented allergies, what benefits could avoiding eggs provide? Here are a few arguments made for egg-free diets:
- Cholesterol concerns – Eggs are high in dietary cholesterol. But dietary cholesterol has less impact on blood cholesterol than once believed.
- Heart health – Most research does not link eggs to increased heart disease risk, even in those with diabetes or heart conditions.
- Weight loss – Some say eggs may promote weight gain. But eggs provide satiety and protein for weight management.
- Hormones – Most hormones are not present at concerning levels in eggs.
- Digestive issues – As mentioned earlier, a small number have sensitivities to eggs.
For most healthy people, eggs can be part of a balanced diet without increased health risks. But those with diagnosed egg allergy or intolerance should avoid them. For those without allergies, eggs provide great nutritional benefits.
Conclusion
After looking at the evidence, most gluten-free breads do contain eggs as a popular ingredient to improve texture and rise in gluten-free baking. However, there are clearly egg-free options available for those wishing to avoid eggs.
Brands like Schar, Canyon Bakehouse, Whole Foods, Franz, and others offer dedicated egg-free bread products. Reading labels when shopping is important to verify ingredients. Making egg-free bread at home also produces decent results with the right recipe tweaking and binding agents.
In terms of nutrition, eggs provide protein, vitamins, and minerals that can be beneficial on a gluten-free diet. Replacing eggs requires combining plant-based ingredients to make up for this nutrition loss. Those with a true diagnosed egg allergy or intolerance obviously need to avoid eggs. But for most people, eggs can be included safely as part of a healthy gluten-free diet.
