Food Allergy Swaps

Food Allergy Swaps

Easy to follow list for swapping out food allergens

Treading through the waters of allergy-free living can be exhausting! Everything from learning how to read labels, cook differently, and most importantly, how to keep you or your loved one safe! Although this doesn’t cover everything, I wanted to give you a place to start when looking for making substitutions to the foods that are now on your “free-from” list.

Substitutes for Milk:

  • Coconut- milk, yogurt, ice cream, creamer, frozen desserts
  • Soy – soy milk, soy cheese, soy yogurt, soy sour cream, soy cream cheese, soy creamer (Silk®), soy frozen desserts
  • Rice – rice milk, rice cheese, rice butter, Rice Dream® dessert
  • Almond milk and cheese
  • Oat milk and cheese
  • 100% vegetable oil, non-hydrogenated alternative to butter or margarine
    Ex. Spectrum® or Earth Balance® Spread
  • Rice-based pudding (chocolate, vanilla, butterscotch, banana, and lemon)
    Ex. Imagine® Puddings

Substitutes for Wheat:

  • Cereals – amaranth, millet, or kamut* flakes; puffed rice, millet or corn; and grits or oatmeal
  • Grains – rice, amaranth, millet, quinoa, barley, buckwheat, teff, corn, kamut*, wild rice
  • Flours – potato, rice, soy, barley, buckwheat, corn, teff, tapioca
  • Breads – millet, teff, kamut* or rice bread
  • Pastas – corn, quinoa, lentil, and rice
  • Thickeners – cornstarch, potato starch, arrowroot or kuzu
  • Snacks or sides – rice crackers and cakes, polenta, corn tortillas

*Gluten-sensitive people may not tolerate kamut.

Substitutes for Eggs:

  • ENER-G® egg replacement powder (follow directions on box)
  • 1 tbsp baking powder
  • 1 tsp gelatin (for puddings and custards)
  •  2 tbsp flour +1/2 tsp oil +1/2 tsp baking powder + 2 tbsp water
  •  2 tbsp water +1 tbsp vegetable oil +1/2 tsp baking powder
  •  1 tbsp flaxseed powder + 3 tbsp warm water
  •  1 tbsp chia seed + 3 tbsp warm water
  •  1 tbsp fruit pectin (Sure Gel®) + 3 tbsp warm water
  •  Non-dairy yogurt, mashed banana, applesauce, pumpkin, or other pureed fruit or vegetables are good replacements for eggs in muffins or cakes.

* To replace eggs in casseroles, burgers, or loaves try mashed vegetables, tahini, nut butters, or rolled oats.

Substitutes for Soy:

  • Legumes & Beans – green pea, kidney bean, peanut, lentil, split pea, butter bean, lima bean, chickpea, black-eyed pea, carob, green bean, snap bean, string bean, azuki, white bean, fava bean, garbanzo bean, northern bean, pinto bean, black bean, snow pea, navy bean
  • Flours – potato, rice, lentil, barley, buckwheat, corn, teff, amaranth, tapioca, quinoa, spelt, kamut
  • Cow or goat milk and cheese 
  • Rice milk and cheese
    Oat milk and cheese
  • Coconut milk and yogurts

Substitutes for Peanut: (if also tree nut allergy only look to seeds and legumes on list)

  • Nuts/seeds – soynuts, almonds, walnuts, sunflower seeds, brazil nuts, pecans, cashews, pumpkin seeds, pine nuts, pistachios
  • Nut butters – sesame, cashew, almond

Substitutes for Corn:

  • Vegetables – acorn squash, butter cup squash, banana pepper, peas, carrots, butter nut squash, pumpkin, sweet potato, tomato, beans, yams, red pepper, yellow squash, winter squash, and eggplant
  • Grains – rice, amaranth, millet, quinoa, barley, buckwheat, teff, kamut
  • Thickeners – tapioca starch, potato starch, arrowroot or kuzu
  • Snacks or sides – rice crackers and cakes, flour tortillas

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