Duck Eggs in the Gluten-Free World

Celiac.com 09/30/2023 - Trying to improve the diet and quality of baked goods is something gluten-free bakers and consumers alike have been striving for years to achieve. With their high fat and protein content combined with many vitamins and minerals, duck eggs have helped to improve the gluten-free diet.    

So, what makes a duck egg more superior for gluten-free baking than a chicken egg?  To discover the reason, let’s dive into duck egg nutrition to learn why.  

Protein and Fat

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The twelve grams of protein partnered with the eighteen grams of fat found in a single duck egg produces light, fluffy, moist baked goods that rise better and are more likely to hold their shape. If made with duck eggs, gluten-free baked goods have a consistency and taste similar to wheat-based baked goods.  

Duck eggs also make superb custards and curds, producing a more creamy and delicious consistency. Duck eggs are so superior in taste that many bakers and chefs only use them in their cuisine. 

Vitamins and Minerals

Individuals following a gluten-free diet lack many beneficial vitamins and minerals that the human body needs to function. The reason for these deficiencies is the lack of wheat in the gluten-free diet. Wheat-based all-purpose flour has many essential vitamins and minerals that gluten-free flour lacks, including vitamins B9 and B12, and D, calcium, iron, magnesium, and zinc. While supplements can and should be taken to balance deficiencies, our bodies often respond best to receiving vitamins and minerals from our food. 

Eggs have long been known as “the perfect food,” as each egg contains all the nutrients the human body needs to survive, lacking only Vitamin C. So, it makes sense that eggs are an excellent choice to help our bodies replenish the vitamins and minerals we need. Duck eggs contain high amounts of calcium, copper, iron, manganese, magnesium, selenium, and zinc. They are an excellent source of vitamins B1, B2, B3, B5, B6, B7, B9, B12, and vitamin D. Whenever possible, it is best to include both duck and chicken eggs into your gluten-free menu to ensure a well-balanced diet. View a complete list of the nutrients found in duck versus chicken eggs.  

How To Use Duck Eggs

Duck eggs are often used to replace chicken eggs in any recipe. You can even make scrambled duck eggs for breakfast, although some individuals find the stronger taste of a duck egg to lack appeal when eaten plain.  

Whether or not you like the taste of a deviled duck egg, using duck eggs in baking will not give baked goods an egg taste (except for cheesecake). Duck eggs are excellent for brownies, cakes, cookies, cupcakes, custards, meringues, muffins, and even gluten-free pancakes and bread.  

Duck eggs are considerably larger than chicken eggs, often requiring fewer eggs per recipe. As a general rule of thumb, use two duck eggs for every three large chicken eggs called for in a recipe.  

Allergy Friendly

Duck eggs are more allergy-friendly than chicken eggs due to the different proteins found in duck versus chicken eggs. Most often, individuals allergic to chicken eggs can safely consume duck eggs and vice versa. However, this is not foolproof, and some individuals may have an allergic reaction to eggs of any species.  ALWAYS check with your doctor or health care provider before making any dietary changes, especially if you have an egg allergen.  

Where to Purchase

You probably have noticed that it’s much more common to find chicken eggs at your local supermarket than duck eggs. However, duck eggs are slowly becoming more popular due to the growing number of individuals suffering from egg allergies. The healthiest option is purchasing duck eggs from a local farm that sells free-range or pastured duck eggs.  However, if you cannot gain access to farm fresh eggs, there are a few other options. Look for duck eggs at your local Whole Foods Market, farmers market, or health food store. You can also purchase duck eggs online from Metzer’s Farms or https://www.duckeggs.com.

In conclusion,  duck eggs make a superb addition to gluten-free baked goods and dishes. From cookies to bread and everything in between, duck eggs will turn your gluten-free baked goods sunny-side up!