Food Allergy Pantry Swaps

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 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