Ingredient Substitutions
Find allergen-free alternatives for common ingredients
🥛 Milk / Dairy
Instead of Milk, try:
Oat milk
Almond milk
Soy milk
Coconut milk
Rice milk
Instead of Butter, try:
Coconut oil
Olive oil
Vegan butter
Avocado
Instead of Cheese, try:
Nutritional yeast
Cashew cheese
Vegan cheese
Tofu ricotta
Instead of Cream, try:
Coconut cream
Cashew cream
Silken tofu blended
Instead of Yogurt, try:
Coconut yogurt
Soy yogurt
Almond yogurt
🥚 Eggs
Instead of Egg (binding), try:
Flax egg (1 tbsp ground flax + 3 tbsp water)
Chia egg
Mashed banana
Applesauce
Instead of Egg (leavening), try:
Aquafaba (3 tbsp)
Baking soda + vinegar
Commercial egg replacer
Instead of Egg wash, try:
Plant milk + maple syrup
Olive oil brush
🌾 Wheat / Gluten
Instead of All-purpose flour, try:
Rice flour
Almond flour
Oat flour
Coconut flour
GF flour blend
Instead of Pasta, try:
Rice noodles
Zucchini noodles
GF pasta
Sweet potato noodles
Instead of Bread, try:
GF bread
Lettuce wraps
Rice cakes
Corn tortillas
Instead of Soy sauce, try:
Tamari (GF)
Coconut aminos
Liquid aminos
🥜 Peanuts
Instead of Peanut butter, try:
Sunflower seed butter
Almond butter
Tahini
Soy nut butter
Instead of Peanut oil, try:
Sunflower oil
Canola oil
Avocado oil
🌰 Tree Nuts
Instead of Almond milk, try:
Oat milk
Soy milk
Rice milk
Hemp milk
Instead of Crushed nuts (topping), try:
Toasted seeds (pumpkin, sunflower)
Toasted coconut
Granola (nut-free)
🫘 Soy
Instead of Soy sauce, try:
Coconut aminos
Fish sauce
Worcestershire (check label)
Instead of Tofu, try:
Chickpeas
White beans
Cauliflower
Hearts of palm
Instead of Soy milk, try:
Oat milk
Coconut milk
Rice milk
🐟 Fish & Shellfish
Instead of Fish sauce, try:
Coconut aminos + seaweed
Mushroom sauce
Soy sauce (if no soy allergy)
Instead of Anchovies, try:
Capers
Olives
Seaweed
Instead of Omega-3 (from fish), try:
Flaxseed
Chia seeds
Walnuts (if no tree nut allergy)
Algae oil
🫛 Sesame
Instead of Tahini, try:
Sunflower seed butter
Cashew butter (if no tree nut allergy)
Instead of Sesame oil, try:
Olive oil
Avocado oil
Grapeseed oil
Instead of Sesame seeds, try:
Poppy seeds
Hemp seeds
Sunflower seeds