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: