Below is a list of substitutions for allergens used in everyday recipes, this list will grow as I learn about more foods and substitutions for the allergens we can’t eat. NOTE: I am including substitutions, marked with an “ * ”, that may have some of the 8 allergens, not everyone is allergic to the “Great 8 + Gluten” so I wanted to give you as many alternatives as possible. Make sure to read the labels to confirm these alternatives are safe for you and your family.
Allergen Substitutions
Milk
- Water
- Rice milk
- Almond milk *
- Pecan milk *
- Cashew milk *
- Brazil nut milk *
- Walnut milk *
- Fruit juice
- Coconut milk *
Eggs
- Commercial egg replacements, e.g. Ener-G Egg Replacer
- Flax seed; for every egg white, use 1 tbsp of flax seed and 3 tbsp water
- Tofu *
- 1 Banana = 1 egg in cakes
- 2 tbsp potato starch = 1 egg
- 2 tbsp arrowroot powder = 1 egg
- 2 tbsp water + 1 tbsp oil + 2 tsp baking powder
- For substituting up to 3 eggs: for each egg, use 1 tsp baking powder, 1 tbsp liquid, and 1 tbsp vinegar
Corn
- 1/2 cup honey = 1/2 cup light corn syrup
- 1/2 cup sugar + 2 tbsp water = 1/2 cup light corn syrup
- Arrowroot powder = cornstarch
- Tapioca powder = cornstarch
Wheat flour
- Oat flour
- Rice flour
- Rye flour
- Barley flour
- Millet flour
- Teff flour
- Buckwheat flour
- Quinoa flour
- Amaranth flour
- Kamut flour
- Spelt flour
- Garbanzo flour
- Soy flour
Cheese
- Rice cheese *
- Soy cheese *
Below are some alternatives to other less common allergens, feel free to email me at info@lisacooksallergenfree if you need any special allergen substitutions.
Herbs/Spice
- Allspice - cinnamon, cloves, or nutmeg
- Nutmeg - cinnamon or ginger
- Cinnamon - allspice (use 1/4 the amount), nutmeg, or cardamom
- Cloves - cinnamon, allspice, or nutmeg
- Ginger - cinnamon, allspice, or nutmeg
- Chili powder - dash hot pepper sauce, cumin, and oregano
- Cumin - chili powder
- Thyme - basil, oregano, or marjoram
- Basil - oregano or thyme
- Chive - green onion, onion, leek, or shallots
- Cilantro - parsley
- Parsley - cilantro or chervil
- Chervil - parsley or tarragon
- Mint - rosemary, basil or marjoram
- Sage - marjoram or rosemary
- Italian seasoning - blend of basil, oregano, rosemary
- Oregano - thyme or basil
- Tarragon - chervil or dash of fennel seed
- Rosemary - thyme or tarragon
- Cardamom - ginger
- Baking powder - half cream of tartar/half arrowroot powder
Sugar
- Brown sugar
- Maple sugar
- Maple syrup
- Honey
- Corn syrup
- Concentrated fruit juice
- Rice syrup
- Molasses
- Date sugar
Salt
- Fresh herbs
- Dried herbs
- Balsamic or other vinegar
- Ground spices (like curry powder, cinnamon, or chili powder)
- Lime juice
- Lemon juice
Food Dyes
- Beet juice or powder for purple.
- Chlorella algae for green.
- Paprika for a reddish-orange.