Have you found the best cookie recipe ever… but it contains milk and eggs? Don’t worry! With these handy substitutes, nearly any recipe can be modified to accommodate food allergies. Even better, these substitutes barely change the outcome of the recipe, and can be a great option if you are missing ingredients, have guests with dietary restrictions, or want a healthier version of a favorite treat.
Dairy
- Milk
- Silk Unsweetened Coconut milk
- So Delicious coconut milk
- Oat-ly oat milk
- Califia farms Oat Barista
- Silk Original soy milk
- Almond Breeze almond milk
- Pacific foods unsweetened cashew milk
- Ripple dairy free pea milk
- Mooala plant-based banana milk
- Flax, hemp, or rice milk
- Butter
- smart balance dairy free butter
- earth balance vegan buttery sticks
- avocado oil plant-based butter
- Crisco dairy free shortening
- lard
- Oil can be used to replace butter (1 cup of butter = 3/4 cup of oil)
- Cheese and yogurt
- “Just like Parmesan” wedge
- Tofutti milk-free ricotta cheese
- Tofutti cream cheese
- So Delicious dairy free cheddar shreds
- Daiya dairy free shredded cheese
- Kite Hill artisan almond-based yogurt
- daiya dairy free yogurt
- Nancy’s oatmilk non-dairy yogurt
- So delicious dairy-free coconut milk yogurt
- Ice cream
- Oatly oat-based dairy free ice cream (vanilla, chocolate, strawberry, coffee, mint chocolate chip, chocolate chip cookie dough, chocolate fudge)
- So Delicious soy, almond, cashew, coconut, or oat-based dairy free ice cream pints, bars, and sandwiches
- Infinite coconut plant based ice cream (chocolate, vanilla, banana brownie, caramel chocolate, cookie dough, mango, berry, and more)
- Wink Frozen desserts
- NadaMoo! coconut ice cream
- sorbet, frozen yogurt, or slushies can be good alternatives too
Eggs
- For baking
- applesauce (1/4 cup of applesauce = 1 egg)
- mashed banana (1/4 cup of mashed banana = 1 egg)
- Flax or chia seed “egg” (mix 1 tbs of ground flax or chia seeds with 3 tbs of water until thickened = 1 egg)
- Silken tofu (1/4 cup of pureed tofu = 1 egg)
- Aquafaba, the liquid that comes in canned chickpeas or beans, can be whipped into fluffy “egg whites” (3 tbs of aquafaba = 1 egg white)
- Bob’s Red Mill Egg Replacer
- For eating
- JUST Egg egg substitute
- VeganEgg scrambled egg substitute
- Tofu scramble
Tree nuts and Peanuts
- sunflower seeds
- pumpkin seeds
- rolled oats
- granola
- crispy rice cereal
- dry, roasted soybeans and chickpeas
- Sunflower seed butter
- Other nuts (if you are not allergic to all nuts, one nut can substitute for another)
Soy
- Soy sauce
- soy-free miso sauce
- NoSoy soy-free soy sauce
- Primal Kitchen soy-free teriyaki sauce
- Sweet and sour sauce
- Soy oil
- olive oil
- canola oil
- coconut oil
- Soy Beans (edamame)
- green peas
- broad beans
- chickpeas
Fish and shellfish
- BeLeaf: plant based shrimp
- Good Catch: fish free tuna, crab cakes, and fillets
- Ocean Hugger Foods: sushi style, fish free tuna
- Quorn: fish-free sticks
- Plant based, vegan, fish stock
- Other proteins, such as chicken, beef, turkey, pork, or tofu
- Vegan, mushroom based calamari
Wheat and gluten
- Flour
- Bob’s Red Mill Almond flour
- Buckwheat flour
- Sorghum flour
- Rice flour
- Amaranth Flour
- Oat Flour
- King Arthur gluten free flour
- Bread
- Canyon Bakehouse gluten free bread
- Franz Gluten free 7 grain bread
- Rudi’s Gluten free Bakery bread
- Glutino gluten free sandwich bread
- Pasta
- Barilla Gluten free penne pasta
- Kraft Gluten Free macaroni and cheese
- Brown rice pasta
- Chickpea pasta
- quinoa pasta
- soba noodles
- Veggie noodles or “zoodles”
- Sauces
- Kikkoman gluten free soy sauce
- Tamari Soy sauce
- Stubbs original gluten free BBQ sauce
- Annie’s gluten free salad dressing
Sesame
- sesame seeds
- poppy seeds
- flax seeds
- hemp seeds
- sunflower or pumpkin seeds
- chopped nuts
- Hummus
- Homemade tahini-free hummus
- Cannellini bean dip
- black bean dip
- Greek Yoghurt dip
- Salsa
- guacamole
- queso
- Ranch dip
- Sesame oil
- olive oil
- canola oil
- perilla seed oil
- avocado oil
Article sources:
https://www.spiceography.com/sesame-seeds-substitute/
https://www.webmd.com/allergies/food-substitutes-soy-allergy
https://www.thespruceeats.com/baked-goods-nut-substitutes-1388892
Food Allergy Allies 