Allergen Substitutes

Below are some common allergens & substitutes that can be used in cooking/baking. I've also included my personal opinions and favorites:

• Milk - rice milk, oat milk, almond milk, soy milk, pea milk

  • These options may be limited based on your allergens, but rice and oat milk are generally safer

  • From a taste and consistency perspective, I've found oat milk to be the best option (works great for lattes & baked dishes)

  • Almond milk is great if you're looking for a low calorie alternative (just not as creamy as oat milk)

• Eggs - Just Egg (or similar), egg replacer, bananas, apple sauce, aquafaba (frothed liquid from can of chickpeas)

  • For omelets and similar dishes, Just Egg works great (but it's a bit pricey)

  • For sweet baked dishes, I love using bananas - just make sure they're very ripe when you use them

  • I'm personally not a fan of the aquafaba taste, but if you are then it can work great as well

• Soy - coconut aminos, soy free substitute

  •  I don't generally use either, but coconut aminos obviously has an allergen, but the soy free substitutes don't always contain common allergens

• Cheese - vegan cheese, nutritional yeast

  • Nutritional yeast works great when you want something sprinkled on top of your food (not melted). It doesn't taste exactly like cheese, but it's super nutritious (ha ha ha...) & has lots of protein

  • Kite Hill & Daiya also have some great products for vegan cheese. Drawbacks are they often have coconut oil (if you're allergic) and don't melt the same way normal cheese does