Get Easy Food Swaps by Food Allergen

There are probably a few things in our list of general pantry items you will need to swap out. Here are some suggestions.


Milk-free Swaps

For milk try

Unsweetened almond milk

Coconut milk

For butter try

Olive oil


For yogurt try

Some non-dairy yogurts are OK! They are plant or nut based, so watch the labels.


For a cheesy-taste try

Nutritional yeast

For buttermilk

Apple cider vinegar + coconut milk

For chocolate

Cocoa powder (check the label)

Dried fruit


Wheat-free Swaps

For wheat flour

Look for flour made from rice, potato, tapioca, corn

For bread

Corn tortillas


For pasta try


Veggie noodles

Spaghetti squash


Egg-free Swaps

For baking

Chia seeds + hot water (1 TBS chia seeds + 3 TBS hot water = 1 egg)

Aquafaba or canned garbanzo bean liquid (3 TBS = 1 egg)


Mashed potatoes

Ener-G Egg Replacer



Soy-free Swaps

For soy sauce or tamari try

Coconut aminos or amino acids

For edamame try

Lima beans or peas

Tofu and tempeh swaps

Mushrooms, chickpeas, beans



Peanut-free Swaps

For peanuts try

Pumpkin seeds


Sunflower seeds

For peanut butter try

Sunflower butter


In baking

Rice puffed cereal

Raisins or dried fruit



Tree nut-free Swaps

For tree nuts try


Sunflower seeds

Pumpkin seeds

In baking

Rice puffed cereal

Raisins or dried fruit

For almond extract try

Vanilla extract (use 2x the amount)


Shellfish-free Swaps

For shellfish try


meat, poultry

lentils, beans



Fish-free Swaps

For fish try


meat, poultry

lentils, beans

For fish sauce try

soy sauce


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