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Avoiding Food Allergens Chart

The table below lists the allergen substitutions I use or have found in my research. Also see my Cooking Substitutions for a list of substitutions commonly available. See Cooking for Allergies for more information. Consult your physician before using these substitutions.

Corn    Dairy    Peanuts    Soy    Wheat

Ingredient Substitute Ingredient


1 t baking powder 1/2 t baking soda + 1/2 t cream of tartar
1 c corn syrup, light 1 c +1 T granulated sugar + 1/4 c water
1 c honey
1 c maple syrup
1 c corn syrup, dark 1 c +1 T brown sugar + 1/4 c water
1/8 c molasses + 7/8 c honey


See also Vegan Substitutions for substitutions for milk, butter, eggs, cheese and more.

1 Egg 1 T Ener-G Egg Replacer (More than the recommended amount) + 2 T water
1 1/2 T water + 1 1/2 T oil + 1 t baking powder (not for whipping)
1/4 c mashed ripe bannana
1/4 c soft tofu, blended or beaten
1 c milk 1 c soy milk
1 c rice milk
1 c water
1 c cheese 1 c soy cheese (quality varies greatly)


1 c peanuts 1 c sunflower seeds
1 c soy nuts
* Do not substitute tree nuts or alternative nut butters (see article)


1 T soy sauce 1 T orange juice + 1/8 T salt + 1/4 T grated fresh ginger root


1 c flour 3/4 c quoina flour + 1/4 c potato starch
1 c quoina flour (pronounced keen-wa)
7/8 c rice flour
1 c corn flour
1 c soy flour + 1/4 c potato starch

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