Easy Food Swaps for Common Food Allergens

When managing a family member’s food allergies, there are a few general pantry items you will want to think about swapping out. Here are some suggestions for milk, wheat, egg, soy, peanut, tree nut, shellfish, and fish substitutes.

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

Milk-free Swaps

For milk try:

Unsweetened almond milk, coconut milk

For butter try:

Olive oil, margarine

For yogurt try:

Tofu, 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, 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)


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

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

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


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