• Skip to main content
  • Skip to primary sidebar
Eating With Food Allergies
menu icon
go to homepage
  • Start here
  • Recipes
  • Nutrition
  • Substitutes
  • Subscribe
subscribe
search icon
Homepage link
  • Start here
  • Recipes
  • Nutrition
  • Substitutes
  • Subscribe
×

Home » Food Allergen Substitutes

Allergy Free Foods and Substitutes

Published: Jan 19, 2018 · Updated: Feb 2, 2021 by Kristi Winkels, RDN, LD · This post may contain affiliate links ·

Allergy free foods and substitutes can be used to replace common allergens in your diet. They are helpful as ingredients in allergy free cooking and can help bridge potential nutrition gaps in a restricted diet.

A woman and girl stirring batter in a bowl.
Jump to:
  • What is an "allergy-free food" or "safe" substitute?
  • Choosing the right substitute
  • Substitutes for common allergens
  • Allergy friendly recipes

Cutting allergens out of your diet can be a big challenge. The top allergens especially are often found in many foods, and in many favorite recipes.

Being able to eat the widest range of foods possible is the key to getting the nutrients you need as well as enjoying food. Allergy free foods can be used as substitutes in many recipes to create a similar dish. It just takes some time to become familiar and experiment with them.

What is an "allergy-free food" or "safe" substitute?

"Allergy free" and "safe" are terms that are different for everyone which is why I put quotation marks around them.

When these terms are used here, it means they're free of the most common food allergens.

It's important to know that no whole food can be considered completely "allergen-free" because it is possible to be allergic to virtually any food. Your list of "allergy-free" foods is unique to you!

Choosing the right substitute

Do you have a favorite recipe that is now off the table because of food allergies? Or do you wonder if substitutes are nutritionally adequate?

I’ve been there! It is sometimes hard to know which substitute will work best for different scenarios.

When it comes to cooking, the truth is, it takes some experimentation. But if you’re willing to do it, you’ll discover that you can create some of your favorites without the allergens.

So, how do you find the right substitute? Consider the following:

Is it safe?

I know this one is a “no-brainer” but it is worth mentioning because lots of foods that are marketed as substitutes sometimes contain allergens.

For example, many non-dairy creamers and whipped toppings sometimes have sodium caseinate, a milk derivative in them.

Egg substitutes such as Egg Beaters are made with egg whites and are not a safe egg substitute at all for people with an egg allergy.

And many foods that may not contain the allergen may be produced near other allergens you’re avoiding. Always read labels carefully and ask manufacturers about their production practices when in doubt.

What is it used for?

It’s important to think about what function the ingredient provides in the dish, especially when baking. 

For example, an egg in a cookie acts as a binder and provides moisture and fat. To replace it, you need to choose an egg substitute that can also provide moisture and fat. In this case, ground flax mixed with water usually works really well.

On the other hand, if you are trying to make a meringue, you need to use an entirely different substitute. Meringue is made by whipping egg whites into stiff peaks. Flaxseed meal will not whip into stiff peaks but aquafaba (the brine from soaked chickpeas) will!

Does it provide similar nutrients?

Whether or not a substitute provides similar nutrients is not always important. For example, if you're baking cookies, it doesn't really matter, nutritionally speaking, if the egg substitute has protein like an egg.

On the other hand, if you're replacing cow's milk for your 18-month-old, the nutrition content of the substitute is an important factor.

If you need help determining this, feel free to touch base with me and ask.

An assortment of dairy free milk substitutes.
You'll find many different milk substitutes at the grocery store!

Substitutes for common allergens

I have compiled lists of substitutes for the most common allergens. Over the years, these lists have grown (and struggled to keep up) as more and more options have become available.

To read more about your allergen(s), choose one of them below:  

  • Dairy Substitutes
  • Milk Substitutes
  • Soy Substitutes
  • Egg Substitutes
  • Peanut and Tree Nut Free Foods
  • Wheat Substitutes

Allergy friendly recipes

Allergy friendly cooking can take some experimentation, something I have always enjoyed! If you prefer more certainty in the kitchen, I invite you to try some of my allergy friendly recipes here!

  • Allergy Friendly Appetizers
  • Bread recipes
  • Cookie and Bar Recipes
  • Allergy Friendly Dessert Recipes
  • Main Dishes
  • Salads and Sides
  • Snacks
  • Soups and Stews
  • Author
  • Recent Posts
Kristi Winkels, RDN, LD
Kristi Winkels, RDN, LD
Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.
Kristi Winkels, RDN, LD
Latest posts by Kristi Winkels, RDN, LD (see all)
  • Vegan Twice Baked Potatoes - October 30, 2022
  • Gluten Free Tomato Soup {Dairy Free} - October 1, 2022
  • Oat Milk Hot Chocolate {Dairy Free} - September 17, 2022

More Food Allergen Substitutes

  • Nut Free Chocolate
  • 5 Types of Dairy Free Cheese to Try in 2022
  • Quinoa: A Gluten Free Whole Grain

About Kristi Winkels, RDN, LD

Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.

Primary Sidebar

Hi, I'm Kristi! I'm a Registered Dietitian and food allergy mom with a mission to help you eat well with food allergies!

More about me →

Latest posts

  • Vegan Twice Baked Potatoes
  • Gluten Free Tomato Soup {Dairy Free}
  • Oat Milk Hot Chocolate {Dairy Free}
  • Easy Oat Milk Chocolate Pudding {Dairy and Gluten Free}

Fall favorites

  • Gluten Free Pumpkin Cookies
  • Allergy Friendly Pumpkin Bars
  • Gluten and Dairy Free Apple Crisp
  • Wheat Free Pumpkin Muffins

Popular

  • Dairy Free Buttercream Frosting
  • Nut Free Chocolate Spread
  • Easy Eggless Meatloaf {Instant Pot or Oven}
  • Allergy Free Protein Powder

Footer

^ back to top

About

  • About Kristi
  • Privacy Policy
  • Ad Disclosure
  • Terms & Conditions
  • Accessibility Policy

Newsletter

  • Sign Up! for emails and updates

Get in Touch

  • Contact
  • Work with me

As an Amazon Associate, I earn from qualifying purchases.

Copyright © 2022 Eating With Food Allergies

Cookies aren't just for eating
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept”, you consent to the use of ALL the cookies.
Do not sell my personal information.
Cookie SettingsAccept
Manage consent

Privacy Overview

This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary
Always Enabled
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
CookieDurationDescription
cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytics
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
Others
Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
SAVE & ACCEPT