Gluten Free? No Dairy? Simple Allergy Substitutions

Looking for some alternatives and substitutions for gluten, dairy, eggs, and more??? Don’t worry, I got you.

I am very aware of food intolerance, allergies, and sensitivities.  I have a few myself!

I wanted to put together this swap sheet to help inspire you!  There are no limits when it comes to food!

Luckily, if you work with me, my meal plans are individualized and fit any food dilemma you may have.  I want you to meet your fitness goals AND love your life!

I never want you to feel stuck or limited because of a food issue.  Please feel free to ask questions or let me know if I missed anything in the comments below.

If You Don’t Do…

EGGS

Sometimes, it’s just a texture thing. But, sensitivities to eggs can feel SUPER frustrating! Here are my tips.

Baking: Try subbing a “flax egg” or “chia egg” -> 1 TBS flax or chia and 2 TBS warm water.  Let the mixture hang out in a bowl for 2 minutes and then add into your recipe.  You could also try Aquafaba, or chickpea brine.  It’s the liquid from the chickpea can!

Cooking: Looking to get the protein benefits of an egg scramble or omelet without the egg?  Try mixing a protein powder with your morning oats – Proats is what it is referred to :)  Consider other protein sources such as plant-based legumes or almond-milk yogurt, or animal-based such as chicken.  Look for ways to add the protein of the egg whites and fats of the egg yolk in order to achieve the same nutrient profile of eggs.

AVOCADOS

I can’t do avocados myself.  I even break out into hives if a lotion has avocado oil in it!  To substitute avocados, you want to look for something filled with healthy fats.

Baking: Nut butters, olive oil and eggs are good substitutes in recipes that call for avocados.  You want something to give the mix a creamy, velvet texture…almond milk yogurt would do well too!

Cooking: Nuts, nut butters, egg yolks are all great options if you can’t do avocados.  Sprinkle some nuts on your salad instead for example.

BANANAS

I don’t do these either, ha! This is basically a post about how picky I am 😂 😂 😂

Baking:  I have found great success with applesauce and pumpkin puree in place of bananas in recipes.  Usually 1 banana equals one of those applesauce cups.

Cooking:  You can certainly use berries as a topping on things you would otherwise top with bananas.

GREEN VEGGIES

Broccoli not your jam?  Can’t get down with Brussels Sprouts?  Thank goodness there are plenty of other green veggie options out there!

Have you tried okra?  That could be a good option.  Green beans, zucchini, Swiss chard, kale, collard greens, cabbage, and cauliflower are all wonderful substitutes.

GLUTEN

I feel like I am an expert at this by now!

Baking: There are SO many options out there now for gluten free baking!  However, you need to throw out everything you know about baking right now.  Gluten free baking will look different and feel different than what you are used to.  The batters may be more runny, the dough may be really sticky.  You are going to have to pay attention to recipes and TRUST THE PROCESS.  Gluten free baking often uses a blend of flours to achieve best results.  I share my own blend of flours that I use for lots of different things, here.

Cooking:  Try these grains if you are looking to go gluten-free in your morning hot cereal.  Look for rice noodles, or bust out the spiralizer for zoodles!  If you are looking for gluten free bread, check the freezer aisle.  They are usually hidden there.  I like to crust fish or chicken with pulverized almonds or a gluten free breadcrumb mix.

DAIRY

Another one I don’t do 😂 I’ve never liked milk, I refused to drink it after the bottle.

Baking:  Almond milk is usually a 1:1 substitute.  But, you could also try coconut milk, rice milk, hemp milk, or cashew milk!  There are vegan versions of butter and plant-based versions of yogurt (almond, coconut).  Cheese can be a tricky one though. Nutritional Yeast mixed with some blanched almonds are used to get a crunchy top to baked dishes.  Cashew cheese can be a great substitute for mozzarella.

Cooking:  Using thickening agents such as arrowroot or tapioca starch are great ways to achieve a similar texture to dishes.  For a buttermilk substitute, I use almond milk + lemon juice or white vinegar.

TOMATOES

One of my coworkers many years ago had a daughter that had an allergy to tomatoes and I always think of her as inspiration when I try to create recipes that are tomato free.

Baking:  Butternut squash puree is a comparable switch up to tomatoes.  It’s mild flavor can be transformed to just about anything!

Cooking:  If you can do red peppers, this is a great sub for any kind of tomato sauce.  See how I used it here.

FISH/SHELLFISH

My sister has strong shellfish allergies!  She went to the doctor covered in itchy rashes awhile ago and they couldn’t explain it.  When she got home with no answers, she started racking her brain as to what caused this breakout.  She narrowed it down to fish and shellfish and started to avoid eating it.  There were no more outbreaks and the pesky bumps on the back of her arms disappeared.

Look for lean protein sources such as turkey and legumes as swaps for fish or shellfish.  On days where you want a boost in protein, look for higher protein sources such as chicken.  Consider the healthy fats that fish like salmon provide.  Make sure to get adequate amounts of Omega-3s if you can’t do fish.

GRAINS

Need to go grain free?  Nuts and seeds will be your go-to’s.

If you can do nuts, try almond flours and coconut flours.  Also, look at sun butter (made from sunflower seeds).  Coconut flour is super absorbent and is NOT a 1:1 sub for anything!

SOY

When I first started going dairy free, I found things that were soy-based because I didn’t know much about nut milks or yogurts.  But, it really messed up my skin.

I suggest looking for milks like almond-milk…Starbucks even carries almond milk now!  For tofu subs, look for lean protein sources like turkey, chicken, or fish.

For soy sauce, I have found great success with coconut aminos!

RED MEAT

I don’t feel very good after eating anything with beef or pork. I thought red meat was completely off the table for me.  But, one day I bravely stepped out of my comfort zone and tried Lamb.  GAME CHANGER!  I had no issues after eating it!  So, it goes to show you that there may be things out there that work for you.  Talk with your doctor if you are unsure.

Alright, phew!  I think I covered the biggies.  Please let me know if you have any questions, suggestions.  I welcome it all!

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