Substitution List

A few notes before you get started:

  • There are several places to find lists of suggestions for substitutions, so this list is not all-inclusive.
  • It will take some playing with each recipe to figure out what works.
  • I recommend keeping a section in your notebook to keep track of what you did each time especially if you have a beloved recipe you want to re-create allergy-free style.
  • Soy is a typical substitute for dairy and eggs and I have included it here in case you can have it, but please use one of the other alternatives if you are allergic like we are.

Milk
Replace 1 cup milk with one of the following:

1 cup soy milk (plain or vanilla)
1 cup rice milk
1 cup fruit juice
1 cup nut milk (if you can have these)
1 cup coconut milk

Buttermilk
Replace 1 cup buttermilk with one of the following:

1 tablespoon lemon juice or 1 tablespoon white vinegar AND one of the following:
1 cup soy milk
1 cup coconut milk
⅞  cup rice milk
⅞  cup fruit juice
⅞  cup water
Let mixture stand for a few minutes
(Note: ⅞ cup = approx. 2 tablespoons less than a cup)

Yogurt
Replace 1 cup yogurt with one of the following:

1 cup soy yogurt
1 cup soy sour cream
1 cup unsweetened applesauce
1 cup fruit puree

Butter
Replace 8 tablespoons (1 stick) butter with one of the following:

8 tablespoons Earth Balance (Non-Dairy) Buttery Spread
8 tablespoons Spectrum Organic Shortening
8 tablespoons vegetable or olive oil

Eggs
Replace 1 large egg with one of the following:

3 Tbs. unsweetened applesauce (or other fruit puree) + 1 teas. baking powder
1 Tbls. flax meal + 3 Tbls. hot water. (Let stand for about 10 minutes or until thick. Stir occasionally.)
Egg Replacer, according to package directions (I typically add at least 2 times the amount called for)
4 Tbls. pureed silken tofu + 1 teas. baking powder

Note: If you are starting with flax seeds you can grind them up in a coffee grinder to make a flax meal.

Replace one egg white:

Dissolve 1 tablespoon plain agar powder into 1 tablespoon water. Beat, chill for 15 minutes and beat again.

[Replacing more than two eggs will change the integrity of a recipe. For recipes that call for a lot of eggs you will need to use pureed silken tofu or go without.]

Nuts
Replace tree nuts or peanuts with an equal amount of the following:

Toasted coconut
Sunflower seeds
Toasted sesame seeds (use only 2 to 3 tablespoons)
Crushed cornflakes
Crushed crispy rice cereal
Crushed potato chips
Perky’s Nutty Rice cereal
Pumpkin seeds

I hope this helps.

Until next time,

MamaT

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2 comments

    1. Ashleigh ~
      I know. Poor Little Miss only really wanted one thing for her birthday this past June, a cake. Last year we had a beautiful cake that a friend made for her big birthday party and she couldn’t eat it at all; I most certainly couldn’t serve an allergy-free cake to guests. She had allergy free cupcakes, but they are not the same. I’m hoping by next year I’ll have a really good cake recipe to use and maybe one that tastes well enough to serve to guests. I think I’m dreaming, but it’s a nice dream!

      I hope the list is helpful.

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