Allergen friendly recipes often involve omitting one, if not several, commonplace ingredients. That requires some creativity when cooking or baking since most recipes don’t account for these things. Not all foods are off limits, as there are successful ways around certain items. However, some things are best avoided entirely.
For each of the main allergens we avoid (milk, butter, dairy, eggs, nuts, wheat, soy, coconut, corn, oats) we’ve listed common substitutions. In cases where a swap isn’t practical or worthwhile, we simply note that it’s better to skip it altogether.
Milk
- Water
- Rice milk
- Flax milk
Other (not top 8)
- Almond milk
- Oat milk
Butter
- Avocado oil
- Avocado shortening
- Palm shortening
- Beef tallow
Eggs
Eggs used in baking can be swapped fairly easily for allergen friendly choices. However, when it comes to stand alone eggs, like poached or scrambled versions, there are no real substitute options. Those are best avoided entirely.
- Flax egg
- 1 Tbsp. flax meal + 3 Tbsp. water
- Mix and allow to gel for 5-10 minutes
- Applesauce
- 1/4 cup
Change flavor
These choices will get the job done in most cases, but will significantly change the flavor of whatever is being made.
- Banana
- 1/4 cup
- Pumpkin
- 1/4 cup
Other (not top 8)
This works well if not avoiding all allergens.
- Cornstarch + water
- 1 Tbsp. cornstarch + 3 Tbsp. water
Nuts
Nuts include almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, and walnuts.
- Omit
- Avoid recipes with almond flour or nut butters
- Avoid almond extract
- Use water or a different type of milk instead of nut milks
Wheat
- Gluten free flour
- Rice, sorghum, tapioca/potato starch, xanthan gum
Other (not top 8)
- Oat flour
Soybeans
- Soy sauce substitute
- Omit soy milk
- Omit tofu
Corn
- Ground sorghum for cornmeal
- Tapioca or potato starch for cornstarch
- Avoid corn syrup and other corn derived ingredients
Coconut
- Avocado oil or shortening for coconut oil
- Omit shredded coconut
- Omit coconut water, milk, and cream
- Avoid recipes using coconut flour
Oats
- Avoid recipes using oats or oat flour
- Avoid oat milk
- Avoid granola/granola bars
