I never imagined that the liquid left behind from a can of chickpeas could work wonders in my kitchen. Aquafaba might sound fancy but it’s just the starchy water you usually pour down the drain. For anyone looking to cut out eggs or simply try something new this simple ingredient opens up a world of possibilities.
I love how aquafaba whips up into fluffy meringues or holds together a batch of brownies. It’s a game-changer for vegan baking and cooking and I’m always surprised at how easy it is to use. If you’re curious about plant-based swaps or want to experiment with new recipes aquafaba is a great place to start.
What Is Aquafaba: The Vegan Egg Substitute
Aquafaba refers to the thick, viscous liquid left after cooking chickpeas. I most often use aquafaba straight from canned chickpeas, though homemade chickpea cooking liquid works too. Its name combines “aqua” meaning water and “faba” meaning bean. Aquafaba’s proteins and starches mimic egg whites in texture and function, letting me use it as a reliable vegan substitute.
I whip aquafaba into soft peaks for meringues, fold it into cakes, and include it in mayonnaise—all without eggs. Three tablespoons of aquafaba replace one egg in most recipes; two tablespoons typically stand in for one egg white. This ratio works for pancakes, muffins, waffles, and many desserts.
Nutritionally, aquafaba has minimal calories, fat, or protein because the starches and proteins come from chickpeas soaking and cooking. Its neutral taste blends into recipes, so flavor comes from added ingredients rather than the aquafaba itself.
Many vegan chefs and home cooks use aquafaba for everything from chocolate mousse to vegan aioli, macarons, and even cocktails. I rely on aquafaba for both savory dishes and sweets when flavorless binding, leavening, or foaming is needed.
How Aquafaba Is Made
I find aquafaba incredibly simple to source and prepare for vegan recipes at home. This starchy liquid, which acts as a powerful egg substitute, comes from basic pantry staples and a straightforward process.
Sources of Aquafaba
Canned chickpeas deliver the most consistent aquafaba for home cooks. I pour the thick liquid from a can of unsalted or low-sodium chickpeas straight into a measuring cup. Homemade aquafaba comes from simmered dried chickpeas in water, strained after cooking. Both methods produce aquafaba, but canned versions tend to offer more reliable viscosity for meringues, cakes, or vegan mayo.
Tips for Preparation
I always let the liquid cool to room temperature before using or whisking aquafaba. Three tablespoons of aquafaba replace one egg, and two tablespoons match one egg white in most vegan desserts or baked goods. If homemade aquafaba isn’t thick, I simmer it to reduce until it matches the consistency of egg whites. I store leftover aquafaba in the fridge for up to 1 week or freeze it in an ice cube tray for longer use.
Uses of Aquafaba in Cooking and Baking
I use aquafaba in plant-based cooking for its flexibility and neutral flavor. It fits right into most vegan dishes where eggs appear, letting me keep recipes both healthy and indulgent.
Replacing Eggs in Recipes
I swap aquafaba for eggs in cookies, cakes, and breads, keeping texture and lift in every bite. I use 3 tablespoons per whole egg or 2 tablespoons for one egg white. In vegan pancakes, aquafaba binds the flour and plant milk, making each stack fluffy and consistent. My brownies come out fudgy when I add aquafaba, and vegan mayo gets its creamy body from the same liquid. For batters and doughs—from muffins to waffles—this switch always keeps things light and moist.
Popular Dishes Featuring Aquafaba
I whip aquafaba for show-stopping vegan meringues, using the liquid with sugar and a pinch of cream of tartar. Macarons, nougat, and marshmallows work with aquafaba, giving confections that classic texture without any eggs. Savory recipes shine too; homemade vegan aioli gets thick from aquafaba, not eggs, and mousse desserts (like chocolate mousse) turn airy and rich. When I teach vegan cocktail classes, I use aquafaba to foam up whiskey sours or pisco sours, getting the traditional lift without animal products. Each dish keeps my cooking healthy, tasty, and inviting for everyone at the table.
Nutritional Value and Health Considerations
Aquafaba contains mostly water, so it’s very low in calories and fat per tablespoon. One tablespoon typically has 3-5 kcal, less than 0.5g of protein, and almost no fat, based on data from the USDA FoodData Central.
| Nutrient | Amount per Tbsp (15g) |
|---|---|
| Calories | 3-5 kcal |
| Protein | <0.5g |
| Fat | <0.1g |
| Carbohydrates | 0.5-1g |
| Fiber | 0g |
I use aquafaba in place of eggs when I want a lighter option for vegan recipes. Since it doesn’t provide much protein or vitamins, I pair it with foods like nuts, seeds, or whole grains for balanced meals. Aquafaba’s lack of cholesterol and saturated fat fits my goal of making heart-healthy vegan dishes that don’t sacrifice taste.
I tell students to consider sodium if they use canned chickpea liquid, because some brands contain over 100mg of sodium per tablespoon. Rinsing reduces sodium, but when making my own, I control the salt level for healthier results.
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Aquafaba works for those with egg allergies, gluten intolerance, and dairy-free diets. It doesn’t have common allergens—unless someone is sensitive to legumes like chickpeas, which occurs rarely.
I never rely on aquafaba for nutrition, using it mostly for texture, binding, and structure in vegan baking and cooking. By rounding out recipes with nutrient-rich whole plants, I create vegan meals that taste great and nourish the body.
Pros and Cons of Using Aquafaba
Pros
- Effortless Replacement
Aquafaba lets me swap it for eggs in most vegan recipes, from cakes to mayo, without a noticeable difference in flavor or texture.
- Allergy-Friendly
This ingredient fits nearly every diet I’ve worked with, including for people with egg, dairy, or gluten sensitivities, making group cooking simpler.
- Versatility
I’ve whipped aquafaba into meringues, folded it into batters for brownies, and blended it into homemade vegan aioli, all with successful results.
- Low Calorie Content
Aquafaba contains only about 3–5 kcal per tablespoon, which supports my focus on lighter, healthier vegan meals.
- Seamless Integration
Aquafaba’s neutral flavor keeps my recipes savory or sweet, allowing vegan chocolate mousse, pancakes, and cocktails to shine.
Cons
- Limited Nutritional Value
Aquafaba lacks protein, vitamins, and minerals, so I pair it with nuts, seeds, or beans to make my plant-based menu more complete.
- Texture Sensitivity
Some recipes, like dense breads or rich custards, don’t benefit as much from aquafaba’s airy structure compared to traditional eggs.
- Sodium Levels
Canned chickpea liquid sometimes has high sodium—I’ve found that using unsalted options or rinsing chickpeas lowers the sodium impact.
- Inconsistent Results
Homemade aquafaba can thicken differently each batch, which means I sometimes need to simmer or reduce it to match the viscosity of canned versions.
- Legume Allergies
While uncommon, some people have sensitivities to legumes like chickpeas, and I always ask guests before serving any new recipe featuring aquafaba.
Where to Buy and How to Store Aquafaba
Canned Chickpea Aquafaba
I get most of my aquafaba from canned chickpeas, which are available in grocery stores like Whole Foods, Trader Joe’s, and Walmart. Online retailers such as Amazon and Thrive Market also carry organic and conventional options. Choose cans with no or low sodium if you’re watching your salt intake.
Homemade Aquafaba
I sometimes make aquafaba at home by simmering dried chickpeas in water. I buy dried chickpeas from bulk bins, health food shops, or regular stores—the cooking liquid thickens as the beans cook. Avoid adding salt or seasonings when you plan to use aquafaba in sweet recipes.
Specialty Products
Some vegan brands sell ready-made bottled aquafaba, though I rarely see these outside specialty stores or online. Ingredients lists on sites like Vegan Essentials often feature packaged aquafaba for those who want convenience.
Storage Tips
I pour leftover aquafaba into a clean glass jar for the fridge or into an ice cube tray for the freezer. Refrigerated, aquafaba keeps for up to 7 days at 39°F–41°F (4°C–5°C). Frozen, it lasts up to 3 months—just thaw cubes in the fridge before using. Label jars or bags with the date to track freshness.
Usage Prep
I let refrigerated aquafaba return to room temperature before whipping or mixing into recipes. If the stored liquid thickens too much, I stir in small amounts of water till it matches the consistency of egg whites for baking or whipping.
| Source | Store Location | Shelf Life (Fridge) | Shelf Life (Freezer) |
|---|---|---|---|
| Canned Chickpeas | Grocery, Online | 7 days | 3 months |
| Homemade | Bulk, Grocery, Online | 7 days | 3 months |
| Bottled Aquafaba | Specialty, Online | 7 days | 3 months |
I always check for any sour smell or off appearance to make sure my aquafaba is still good before adding it to recipes.
Conclusion
Aquafaba has completely changed the way I approach plant-based cooking and baking. I love how one simple ingredient can open up so many creative possibilities in the kitchen without making things complicated or expensive.
If you’re curious about vegan recipes or just want to experiment with something new aquafaba is a fantastic place to start. Give it a try in your favorite dishes and you might be surprised by how easy and fun it is to use.
