EatAllergyFree.com
Add Recipe | Recipes | Substitutions | Store-bought Foods | Eating Out | Facts | Contact | About

Substitutions


Cooking can be challenging when trying to avoid common foods like butter or milk. Below are some substitutions for many common ingredients as well as some tips about using them. If you would like to contribute a substitution you use, please email us at support@eatallergyfree.com.

Allergy Ingredient Substitution Example Useful Information
Dairy Milk Soy Milk • Silk (Plain, Vanilla, Chocolate)
• West Soy (Original or Vanilla)
• Kirkland Soy (Plain or Vanilla)
• Thickest of milk substitutes
• Good in savory foods like mashed potatoes, meatballs, bread, and in sauces
• Works well for baked goods
• More stable at higher temperatures
Dairy Milk Rice Milk • Rice Dream • Sweet - works well in baked goods like pancakes or quick breads
• Good with cereal
• Thinner than soy or nut milks
• Sold both refrigerated and in non-refrigerated boxes
• Fortified brands contain comparable amounts of calcium and vitamin D
Dairy Milk Almond Milk • Blue Diamond Almond Breeze • Sweet - works well in baked goods like pancakes or quick breads
• Good with cereal
• Slightly stronger flavor than rice milk
• Sold both refrigerated and in non-refrigerated boxes
Dairy Milk Oatmeal Milk   • Good in gravies, sauces or soups
Dairy Milk Coconut Milk   • Great for thickening soups or curries
Dairy Milk Water   • Can be substituted in some baked goods
• Much thinner than milk but no added flavor
Dairy Milk Fruit Juice • Apple juice
• pear juice
• grape juice, etc.
• Very sweet
• Works well with many baked goods but may significatnly change flavor of recipe
Dairy Milk Potato Milk • DariFree Original Powder Milk Alternative • Substitute in cooking and baking
• A little more expensive than soy milk
• Sold in powder form
• Can be used in place of other dairy products
Dairy Buttermilk soy milk + vinegar (or lemon juice) • 1 cup buttermilk = 1 cup soy milk + 1 TBS white vinegar or lemon juice • Not quite as robust as buttermilk but has a similar flavor
Dairy Butter Margarine • Fleishmann's Unsalted Margarine
• Blue Bonnet Light Margarine
• Smart Balance Light
• Be sure there are no milk ingredients in the margarine
• Margarine is often made with whey, lactose, casien or caseinate (dairy)
• Many contain hydrogenated oils (trans fat)
• Some do not work well in baking, check the label
Dairy Butter Vegan Margarine • Earth Balance
• Willow Run Soybean Margarine
• A great substitute in baking and even as a spread
• Some brands taste very similar to butter (Earth Balance)
Dairy Butter Oil • Vegetable, Canola, Olive • Great for frying, using a skillet or wok, etc.
• Can be a substitute in many baked goods calling for melted butter
• Various oils do have different flavors than butter (e.g. olive oil)
Dairy Butter Vegetable Shortening • Spectrum • Substitutes for butter in baking
• Any vegetable shortening brand can work but Spectrum has no trans fat
• 
Dairy Butter Flax, ground • 3 TBS ground flax seed = 1 TBS butter • For best taste substitute using 1/2 oil and 1/2 flax seed for butter
• If substituting all of butter with flax, increase liquid by 75%
• Baked goods will brown more quickly
• Flax USA Omega Golden Flax Seed can be purchased at Sam's Club
Dairy Cheese Soy Cheese Alternative • Vegan Gourmet • Most cheese substitutes do not taste similar to real cheese
• Many vegan cheese brands have the milk protein casein or lactose, be sure to check the label
• Many cheese alternatives do not melt (Vegan Gourmet does a little)
• Vegan Gourmet has a decent cheese alternative for cheddar and mozzerella
• Be sure to store according to package directions, as it goes bad quickly
Dairy Parmesan Cheese Nutritional Yeast   • Can be purchased in bulk section of health food stores
• Natural cheese-like flavor
• Can be sprinkled on pasta or garlic bread
Dairy Parmesan Cheese Vegan Parmesan substitute • Parma • Does not need to be refrigerated
• May be purchased at a health food store or an online vegan specialty store
Dairy Chocolate chips Dairy Free Chocolate Chips • Enjoy Life Semi-Sweet Chocolate Chips • Use just like regular chocolate chips
Dairy Chocolate chips Dairy Free Chocolate Bars • Chocolate Dream • Cut up a chocolate bar and use as chocolate chips in a recipe
• Often cheaper than purchasing dairy-free chocolate chips
• Comes in variety of flavors (e.g. creamy, dark, raspberry, etc.)
Dairy Yogurt Soy Yogurt • Whole Soy & Co • Many soy yogurts contain the milk protein casein or lactose so be sure to check label
• Usually has a distinctly different taste than regular yogurt
• Plain soy yogurt substitutes well in cooking or baking
Dairy Frosting Store-bought Frosting • Pillsbury
• Duncan Hines
• Many store-bought frosting brands are dairy-free but be sure to check label and ingredients may change
• Some diary free flavors may include, cream cheese, chocolate and vanilla
Dairy Ice Cream Soy Ice Cream • Soy Delicious Purely Decadent
• Chicago Soy Dairy's Temptation Vegan Ice Cream
• Many brands are delicious and creamy alternatives
Dairy Ice Cream Coconut Ice Cream • Coconut Biss Ice Cream
• So Delicious Coconut Milk Yogurt
• Not made with soy
• Great flavor
Dairy Ice Cream Rice Milk Ice Cream • Rice Dream Non-Dairy Frozen Desserts  
Dairy Ice Cream Sorbet   • Sorbets are usually made with fruit and fruit juice, be sure to check label
Dairy Sour Cream Soy Sour Cream • Tofutti Sour Supreme • Slightly different texture than regular sour cream
• Works well mixed with other ingredients
Dairy Whipping Cream Non-Dairy Whipping Cream • Rich Whip • Can be found in a regular grocery store
• Contains hydrogenated oils and high fructose corn syrup (not super healthy)
Dairy Cream Cheese Dairy Free Cream Cheese Substitute • Tofutti Better Than Cream Cheese • Similar taste and texture to cream cheese
         
Egg Egg Egg Replacer • Ener-G Foods Egg Replacer
• Orgran No Egg Natural Egg Replacer
• Bob's Red Mill Egg Replacer
• Follow directions on package (usually 1 1/2 tsp replacer and 2 TBS water)
• Some recipes may require slightly more liquid than suggested
• Great in baking (not for more than 3 eggs)
• Some brands may contains egg whites, so be sure to read label
Egg Egg Applesauce • 2 TBS applesauce • May slightly alter flavor of recipe
• May require addition of more liquid to original recipe
• Can use up to 1/4 cup applesauce for one egg if desired
• Not for more than 3 eggs
• Does not make recipe rise or turn out light and fluffy
• If recipe needs to rise be sure it has baking powder or soda or add some
Egg Egg Flax, ground • 1 TBS of ground flax + 3 TBS water • Substitute a 1:3 ratio of ground flax and water for each egg
• Works well for pancakes, muffins and cookies
• Allow to sit for several minutes before adding to your recipe
• Flax USA brand can be purchased at Sam's Club
Egg Egg Baking Powder, Water and Oil • 1 egg = 1 1/2 TBS oil+ 1 1/2 TBS water+1 tsp baking powder • Mix ingredients until foamy
• Use as a substitute in baking (not for more than 3 eggs)
Egg Egg Unflavored Gelatin • 1 egg = 1 tsp gelatin+1 TBS water • Can be found next to flavored gelatins (not for more than 3 eggs)
Egg Egg Yeast and water • 1 tsp yeast + 1/4 cup warm water • Dissolve yeast in water
Egg Egg Banana • 1/2 mashed banana • May alter flavor of recipe
• Not for more than 3 eggs
Egg Egg Baking Powder, Water, Vinegar • 1 tsp baking powder, 1 TBS water, 1 TBS vinegar • Not for more than 3 eggs
Egg Egg Silken tofu • 1/4 c silken tofu • Mix with liquid ingredients in recipe until smooth and creamy
• Does not alter the flavor of recipe
• Makes recipe slightly heavy and thick
• Best for brownies or pancakes, NOT something like angel food cake
Egg Mayonaise Vegan Mayonaise • Nayonaise
• Veganaise
• Spectrum
• Some taste very different than mayonaise (Veganaise)
• Works well as a substitute in small quantities or mixed with other ingredients
• Can be used on sandwiches
Wheat Flour Rice flour • 1 c wheat flour = 7/8 c rice flour  
Wheat Flour Potato starch flour • 1 c wheat flour = 5/8 c potato starch flour  
Wheat Flour Soy flour + potato starch flour • 1 c wheat flour = 1 c soy flour + 1/4 c potato starch flour  
Wheat Flour Corn flour • 1 c wheat flour = 1 c corn flour  
Wheat Flour Barley flour • 1 c wheat flour = 1 c barley flour • Contains gluten
Wheat Flour Oat flour • 1 c wheat flour = 1 c oat flour • May not be gluten free
Peanut Peanut Butter Nut Butters • Almond , Cashew, Hazelnut,
• Macadamia, Pecan, Pistachio,
• or Walnut Butters
• 
• Many have slightly sweet flavor
• Different taste than peanut butter
• High in protein
• Check label to see if these may have been processed with peanuts
Peanut Peanut Butter Soy Nut Butter   • Does not taste like real peanut butter
• Has a similar consistency
Peanut Peanut Butter Sunflower Butter • Sunbutter • Tastes similar to peanut butter
• Comes in crunchy, creamy and natural
• Can be used in baked goods
Peanut Peanut Butter Pumpkin Seed Butter    
Peanut Peanut Butter Sesame Seed Butter (Tahini)    
Soy Shortening Shortening Alternative • Spectrun • Most shortenings are made from soybean oil
• Spectrum can be found online or at health food stores
Soy Soy Sauce      
Soy Cheese Rice Cheese • Rice Vegan Slices • A substitute for those avoiding dairy and soy
• Check label for ingredients such as casein or lactose
Soy Margarine Vegan Margarine • Earth Balance • For those avoiding dairy and soy
• Freezes well
Soy Soy Sauce Miso • South River Miso (chick pea based) • Adds salty flavor similar to soy sauce
Soy Soy Sauce Basalmic Vinegar + salt   • Flavor will be different
Soy Teryaki Sauce Sweet and Sour Sauce   • No great substitute for teryaki sauce
• Will have a different flavor
• Be sure to check ingredient label on sweet and sour sauce
Home | Add Recipe | Recipes | Substitutions | Store-bought Foods | Eating Out | Facts | Contact | Terms of Use | About

Copyright 2013 EatAllergyFree