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

Margarine

For yogurt try

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

Tofu

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

Lettuce

For pasta try

Quinoa

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)

Applesauce

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

Pretzels

Sunflower seeds

For peanut butter try

Sunflower butter

Avocado

In baking

Rice puffed cereal

Raisins or dried fruit

 

 

Tree nut-free Swaps

For tree nuts try

Pretzels

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

eggs

meat, poultry

lentils, beans

 

 

Fish-free Swaps

For fish try

eggs

meat, poultry

lentils, beans

For fish sauce try

soy sauce

 

Next up: Learn about cross contact and how to avoid it

 


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