Easy Food Swaps for Common Food Allergens

When managing a family member’s food allergy, there are a few general pantry items you will want to think about swapping out. Here are some suggestions for milk, wheat, egg, soy, peanut, tree nut, shellfish, and fish substitutes. Remember, you can usually find something just as good as your old go to, you just need to learn how to use it. You’ve got this!

For peanuts try:

Pumpkin seeds, pretzels, sunflower seeds

For peanut butter try:

Sunflower butter, avocado

In baking:

Rice puffed cereal, raisins or dried fruit

For tree nuts try:

Pretzels, sunflower seeds, pumpkin seeds

In baking:

Rice puffed cereal, raisins or dried fruit

For almond extract try:

Vanilla extract (use 2x the amount)

For milk try:

Unsweetened almond milk, coconut milk

For butter try:

Olive oil, margarine

For yogurt try:

Tofu, some non-dairy yogurts are OK! They are plant or nut based, so watch the labels.

For a cheesy-taste try:

Nutritional yeast

For buttermilk:

Apple cider vinegar + coconut milk

For chocolate:

Cocoa powder (check the label), dried fruit

For wheat flour:

Look for flour made from rice, potato, tapioca, corn

For bread:

Corn tortillas, lettuce

For pasta try:

Quinoa, veggie noodles, spaghetti squash

For baking:

Chia seeds + hot water (1 TBS chia seeds + 3 TBS hot water = 1 egg)

Aquafaba or canned garbanzo bean liquid (3 TBS = 1 egg)

Applesauce

Mashed potatoes

Ener-G Egg Replacer

For soy sauce or tamari try:

Coconut aminos or amino acids

For edamame try:

Lima beans or peas

Tofu and tempeh swaps:

Mushrooms, chickpeas, beans

For shellfish try:

Eggs

Meat, poultry

Lentils, beans

For fish try:

Eggs

Meat, poultry

Lentils, beans

For fish sauce try:

Soy sauce