Substitutions

Substitutions for the most common food allergensThe Big 8

Top 8 Allergens

Substitutions to use instead

Wheat, including Pasta
  • Bragg’s Liquid Aminos (unfermented wheat-free substitute to traditional soy sauce)
  • Rice flour
  • Tapioca starch
  • Potato starch
  • Potato flour
  • Bean flours
  • Rice pasta; corn or quinoa blend pastas
  • Corn starch to thicken gravies
Dairy (Milk)
     Milk
  • Soy milk
  • Rice milk
  • Almond milk
  • Coconut milk
     Ice cream
  • Tofutti
  • Non-dairy ‘ice creams’
  • Sorbet

(Sherbert contains milk)

     Butter
  • Dairy-free margarine’s (read labels): Earth Balance; Fleischmann’
  • Coconut  oil
  • Olive oil
      Cream, half & half
  • Coconut milk
  • Soy coffee cream
     Sour cream, cream cheese
  • Tofutti (soy based)
     Yogurt
  • Coconut yogurt
  • Soy yogurt
     Cheese
  • Daiya cheese
  • Rice vegan slices
Egg
  1. Mix 1 Tbsp. flax seed meal & 3 Tbsp. warm water – let stand for 10 minutes.
  2. Mix 1 tsp. unflavored gelatin & 1 Tbsp. warm water
  3. Mix 1 ½ Tbsp. oil & 1 ½ Tbsp. warm water & 1 tsp. baking powder
Soy
Tree nuts  Read labels carefully
Peanuts
  • Sunflower butter
  • Soy butter
Fish and Shellfish Read labels carefully – some unexpected sources of fish:
  • Caesar salad and Caesar dressing
  • Worcestershire sauce
  • Bouillabaisse
  • Imitation or artificial fish or shellfish
  • Meatloaf
  • Barbecue sauce
  • Caponata, a Sicilian eggplant relish
  • Ethnic dishes
  • Meat
  • Chicken
  • Pork