Genius Substitutions For People with Food Allergies

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It seems like there are so many more food allergies today. In fact, according to the Center of Disease Control (CDC), the number of food allergies among children has increased 18% from 1997 to 2007. That’s a sizable increase, and it means we need to know more about substitutions for people with food allergies. Many people speculate that our diet is to blame. Instead of eating as many sugars and processed foods, experts suggest switching to organic produce, antibiotic-free meats, opting for high fiber foods, and limiting our consumption of processed foods.

Regardless of the reasons for the increase, the symptoms of food allergies are very real. They can range from a rash, headaches, or stomachaches to more serious, life-threatening reactions like anaphylaxis. Anyone suffering from food allergies knows one thing: no matter what the reaction is, it’s not worth it! Luckily, we have some genius substitutions for people with food allergies. These swaps are super easy to make, too, so you won’t have to worry about hosting an allergen-friendly dinner party.

If you have any food allergies and we missed your favorite substitution for people with food allergies, don’t hesitate to reach out in the comments! We always love hearing from you.


For baking recipes (like zucchini bread), use 1/4 cup applesauce or 1/2 of a medium banana (mashed) as a substitute for each egg. For savory cooking (like meatloaf), you could use 1/4 butternut squash puree instead, or mix 1 tablespoon of ground flax seed with 3 tablespoons of water for each egg.

If you need eggs as a leavening agent (like in cookies), swap in 1-1/2 tablespoons vegetable oil, plus 1-1/2 tablespoons water and 1 teaspoon baking powder.

There is no substitution for scrambled eggs, but we have a ton of great egg-free breakfast recipes on the site! You don’t need eggs for mayonnaise, either. Check out our egg-free, plant-based avocado mayonnaise recipe.


In addition to using alternative milks like almond milk, soy milk, or coconut milk, we have some great dairy-free recipes for cheese and dips. Try our dairy-free sour cream and dairy-free Parmesan cheese. You don’t even need buttermilk to make ranch dressing; this plant-based ranch dressing recipe uses cashews instead.


There are a lot of great gluten-free recipes that are completely wheat-free. Try making waffles with gluten-free flour, or use cauliflower crust for pizza and cashews for flatbread. Learn everything you need to know about going gluten-free in this guide.


Instead of using soy-based oils, opt for heart-healthy olive oil instead. And you can easily avoid soy from soy sauce by using coconut aminos instead. You can even use it to make your own teriyaki sauce.


Alternative nut butters are all around us, so if you’re allergic to peanuts, you can try almond butter or cashew butter. You could also opt for tahini (made from sesame seeds) or multi-seed butters made from sunflower, hemp, or pepitas.

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2 Comments on "Genius Substitutions For People with Food Allergies"

  1. diane  April 20, 2019

    do you have a clean eating meal plan for someone on a no nightshade foods?

    • Gale Compton  April 27, 2019

      Diane, We have tons of meal plans but none designed especially for someone avoiding nightshade foods. You could look through our plans and you will likely find what you’re looking for.


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