Having food allergies doesn't always mean that you have to give up your favorite meals. There are many great options to replace an allergen with a safe substitute. Here are some of the most common substitutes for allergens.


Milk is high in fat and protein. So, when thinking of a substitute, we need to find something that has similar qualities. Soy milk is a good option for replacing milk. It has almost as much protein and calcium as regular milk. Rice milk, Cashew milk, and almond milk are also great substitutes for milk (however, they are lower in fat).

The cream is richer than milk, so we recommend that you dilute the cream with water. Most people recommend using the ratio of 60% cream and 40% water. The same goes for yogurt or sour cream.


Butter is a popular spread and baking ingredient that people avoid for many reasons. Thankfully, there are many great options for replacing butter with something safe. 

Margarine is the most common butter substitute. However, it is not very healthy. Coconut oil can replace butter at a 1:1 ratio. However, it does slightly change the flavor of the dish. Some people prefer to use other oils for savory dishes like olive oil (with a ratio of 3:4).


People who suffer from an egg allergy have many different solutions for solving their allergies while still eating delicious foods. Here are the most common replacements for eggs.

Aquafaba– this is the water from a can of chickpeas. You bake the water from chickpeas, and it creates an excellent substitute for eggs. Here are the instructions on how to make it


If you suffer from celiac or are allergic to gluten, then you're in luck because it's one of the easier allergens to replace. Nowadays, there are many options for replacing wheat with safe ingredients.

You can get all of these ingredients and more in a health foods store or the Gluten-free section of a grocery store!


Having allergies is a challenge, but you shouldn't let your allergies stop you from having all of your favorite foods! The best thing to do is experiment with the different substitutes and find the one that works for you!