Substitutions and work-arounds can be found for nearly every potentially allergenic ingredient.  Here are a few of the most common food substitutions.


  • 1 egg = 1 Tablespoon Flax Seed Meal or Chia Seed Meal + 3 Tablespoons of water
  • 1 egg = 1/4 cup of banana or applesauce (Or just about any other fruit/vegetable. May need to increase baking powder by 1/2 teaspoon.)
  • 1 egg = 1/4 silken tofu or soy yogurt, whipped
  • 1 egg = 1 tablespoon unflavored gelatin dissolved in 1 tablespoon cold water, then add 2 tablespoons boiling water. Beat vigorously until frothy.
  • 1 egg white = 1 Tbsp. plain agar powder dissolved in 1 Tbsp. water, whipped, chilled, and whipped again
  • Powdered egg replacers such as Ener-G Egg Replacer – follow the package instructions


  • Cow’s milk: Most non-dairy milks (ie. soymilk, almond milk, ricemilk) can be substituted cup-for-cup
  • Cheese: for a cheddar flavor, use Vegan Better-Than-Cheese Sauce; Nutritional yeast flakes and Textured Vegetable Protein (soy) can also be used in place of Parmesan cheese
  • Butter: For a spread, use Coconut Oil. For cooking, use olive oil.
  • Yogurt: There are a variety of non-dairy yogurts available commercially.


  • Corn Grits, Corn Meal, Polenta: use cream of buckwheat or rinsed quinoa
  • Cornstarch: tapioca starch, arrowroot starch or potato starch replaces cup for cup
  • Corn Syrup: Use honey or agave nectar (Thanks Shawna!)
  • Rolled oats: Use rice flakes or quinoa flakes.  Great for making hot breakfast, granola, artesian breads, etc.


  • Soy Sauce, Liquid Aminos: Coconut Aminos

Have a cheat or food substitution to recommend? Let us know:


1 Comment (+add yours?)

  1. Allergen-Free Teriyaki Sauce « Food Allergies On Ice
    Aug 22, 2012 @ 10:33:16

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