CLINICAL KNOWLEDGE MAGAZINE
5 min read
Aquafaba – Effects, Recipes… How to Prepare Aquafaba?
Alicja Kowalska
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Diets Premium Medical Expert • 25.09.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE CLINICAL KNOWLEDGE MAGAZINE | min read 5 min |
| Diets Premium Medical Expert Alicja Kowalska | Scientifically reviewed by a clinical dietitian 25.09.2026 |
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Key Takeaways
As the popularity of elimination diets grows, we also observe an increase in the number and spread of food substitutes... Suddenly, we can employ various sweet substitutes instead of sugar, as well as bananas or aquafaba instead of eggs... Read the article and discover what aquafaba is and how one should prepare it!
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Aquafaba – a plant-based egg substitute derived from chickpea brine
Aquafaba refers to the viscous liquid found in canned chickpeas, a groundbreaking culinary discovery that has emerged as a versatile egg substitute for vegan and allergy-conscious cooking. Its potential was first identified in 2014 by French chef Joël Roessel, who experimented with the brine as a plant-based alternative for individuals unable to consume eggs—whether due to vegan dietary principles, egg protein allergies, or other restrictions. The term *aquafaba* was subsequently coined by American engineer Goose Wohlt, deriving from the Latin *aqua* (water) and *faba* (bean), encapsulating its botanical origin. This gluten-free, low-calorie ingredient (providing merely 3–5 kcal per tablespoon) exhibits a mild legume-like aroma that becomes more pronounced when whipped but dissipates entirely upon baking. Finished dishes such as meringues or mousses prepared with aquafaba are indistinguishable in texture and flavor from those made with traditional egg whites. As such, it presents an optimal solution for individuals adhering to weight-loss diets, gluten-free regimens, or those with egg allergies—without compromising on culinary quality or versatility.
Aquafaba: Nutritional properties and culinary applications in gluten-free and vegan diets
Scientific analyses of the liquid derived from canned legumes suggest that it may serve as a valuable source of antioxidant compounds and certain B-complex vitamins. To definitively validate these preliminary findings, however, additional comprehensive clinical studies are required. The chemical composition of aquafaba is limited solely to naturally occurring plant-based proteins and starch, entirely free from artificial preservatives or colorants. For this reason, the product has gained recognition not only among individuals following a vegan diet, those monitoring their body weight, or avoiding gluten, but also among consumers who prioritize food free from synthetic additives. When whipped, aquafaba forms a stable, dense foam with a texture remarkably similar to that of beaten chicken egg whites, making it an excellent substitute in various culinary applications. Furthermore, it demonstrates leavening properties in baked goods, binding capabilities for ingredients, and emulsifying potential, thereby expanding its versatility in the kitchen. Notably, this product has even inspired a dedicated online platform at aquafaba.com, where visitors can explore its historical background, discover recipes, and join a global community of enthusiasts.
Step-by-Step Guide: How to Prepare Homemade Aquafaba from Chickpeas
Aquafaba—the often-overlooked liquid derived from cooked chickpeas—is not confined solely to the contents of canned legumes. It can be readily prepared at home by processing raw, dried chickpeas through a straightforward yet precise method. The procedure requires approximately three standard cups of dried chickpeas alongside three to four cups of fresh water (in addition to the extra quantity needed for the initial soaking phase). The first step involves submerging the chickpeas in water until they are covered by at least one centimeter of liquid, followed by an extended soaking period of no less than eight hours—though leaving them overnight is strongly recommended to ensure full hydration. Once adequately soaked, the chickpeas should be drained, transferred to a heavy-bottomed pot, covered with three to four cups of fresh water, and then simmered under a lid for roughly one and a half hours. After this duration, the mixture must be strained once more—the resulting slightly cloudy or clear liquid is the aquafaba, which must be allowed to cool completely to room temperature before any further culinary application.
Aquafaba Culinary Guide: Tested Recipes Using Chickpea Brine as a Vegan Egg Substitute
The liquid from canned chickpeas—commonly referred to as aquafaba—has emerged as a groundbreaking egg substitute in plant-based cooking, excelling in recipes for meringues, sponge cakes, pastries, and creams without compromising texture or flavor. This comprehensive guide provides step-by-step instructions for crafting velvety chocolate mousse with a luxurious mouthfeel, crispy coconut macaroons with a delicate sweetness, and fudgy brownies boasting deep cocoa intensity. Additionally, we reveal an innovative method for preparing rich vegan mayonnaise. Once dismissed as waste, aquafaba has gained worldwide acclaim not only for its low calorie content, gluten-free composition, and antioxidant properties but also for its accessibility and versatility—making it an ideal ingredient for vegans, individuals with allergies, and anyone seeking healthier culinary alternatives.
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Alicja Kowalska
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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