Reference guide

Common ingredient substitutions

A running reference for swapping out an ingredient you can't or don't want to use — filter by what you're avoiding, or just browse. Not every substitute behaves identically to the original, so check the "best for" column before swapping into something delicate like a yeasted bread or a custard.

18 of 18 categories shown

Egg Substitutes

Instead of	Try	Best for
1 egg	¼ cup unsweetened applesauce	Cakes, muffins, brownies
1 egg	1 tbsp ground flax + 3 tbsp water	Cookies, breads
1 egg	1 tbsp chia seeds + 3 tbsp water	Muffins, pancakes
1 egg	Commercial egg replacer	Most baking
Egg wash	Plant milk	Bread crusts
Egg wash	Melted butter	Pastries

Dairy-Free Swaps

Instead of	Try	Best for
Milk	Oat milk	—
Milk	Soy milk	—
Milk	Almond milk	—
Heavy cream	Full-fat coconut milk	—
Heavy cream	Cashew cream	—
Butter	Vegan butter	—
Butter	Olive oil	—
Sour cream	Dairy-free yogurt	—
Cream cheese	Dairy-free cream cheese	—

Cheese Alternatives

Instead of	Try	Best for
Mozzarella	Vegan mozzarella	—
Parmesan	Nutritional yeast	—
Cheddar	Vegan cheddar	—
Ricotta	Blended tofu	—
Cottage cheese	Dairy-free cottage cheese	—

Gluten-Free Flour Guide

Instead of	Try	Best for
All-purpose flour	1:1 gluten-free flour blend	—
Bread crumbs	Crushed gluten-free crackers	—
Bread crumbs	Gluten-free panko	—
Flour thickener	Cornstarch	—
Flour thickener	Arrowroot powder	—

Bread Alternatives

Instead of	Try	Best for
Sandwich bread	Gluten-free bread	Direct swap
Sandwich bread	Lettuce wraps	Sandwiches, light wraps
Sandwich bread	Corn tortillas	Tacos, wraps
Sandwich bread	Rice paper wraps	Spring rolls, light wraps
Burger bun	Sweet potato slices	Burgers
Burger bun	Portobello mushroom caps	Burgers

Pasta Swaps

Instead of	Try	Best for
Wheat pasta	Chickpea pasta	Most pasta dishes
Wheat pasta	Lentil pasta	Most pasta dishes
Wheat pasta	Rice noodles	Asian-style dishes, soups
Wheat pasta	Gluten-free pasta	Direct swap
Wheat pasta	Zucchini noodles	Light dishes, salads
Spaghetti	Spaghetti squash	Baked dishes
Wheat pasta	Hearts of palm pasta	Light dishes

Meat Alternatives

Instead of	Try	Best for
Ground beef	Ground turkey	—
Ground beef	Lentils	—
Chicken	Tofu	—
Chicken	Jackfruit	—
Bacon	Turkey bacon	—
Sausage	Chicken sausage	—

Nut-Free Alternatives

Instead of	Try	Best for
Peanut butter	Sunflower seed butter	—
Almond butter	Pumpkin seed butter	—
Almond flour	Oat flour	—
Cashews	Sunflower seeds	—
Pecans	Toasted pumpkin seeds	—

Vegan Ingredient Swaps

Instead of	Try	Best for
Honey	Maple syrup	—
Gelatin	Agar agar	—
Worcestershire sauce	Vegan Worcestershire sauce	—
Mayo	Vegan mayonnaise	—
Parmesan	Nutritional yeast	—

Sugar Alternatives

Instead of	Try	Best for
White sugar	Coconut sugar	—
White sugar	Monk fruit sweetener	—
White sugar	Stevia	—
Brown sugar	Coconut sugar	—
Corn syrup	Honey	—
Corn syrup	Maple syrup	—

Low-Sodium Alternatives

Instead of	Try	Best for
Soy sauce	Low-sodium soy sauce	—
Soy sauce	Coconut aminos	—
Salt	Herb blends	—
Bouillon cubes	Salt-free bouillon	—

Spice Substitutions

Instead of	Try	Best for
Paprika	Smoked paprika	—
Cumin	Chili powder	—
Oregano	Italian seasoning	—
Basil	Thyme	—
Garlic powder	Fresh garlic	—
Onion powder	Minced onion	—

Coconut-Free Swaps

Instead of	Try	Best for
Coconut milk	Oat cream	—
Coconut oil	Butter	—
Coconut flakes	Oats	In some recipes

Tomato-Free Swaps

Great for people with acid reflux or nightshade sensitivities.

Instead of	Try	Best for
Tomato sauce	Roasted red pepper sauce	—
Ketchup	Pumpkin ketchup	—
Salsa	Mango salsa	—
Pizza sauce	Pesto	—
Tomato soup	Roasted carrot soup	—

Nightshade-Free Swaps

Instead of	Try	Best for
White potatoes	Sweet potatoes	—
Tomatoes	Roasted beets	—
Paprika	Turmeric	—
Cayenne	Black pepper	—

Thickener Substitutions

Instead of	Try	Best for
Flour	Cornstarch	—
Flour	Arrowroot powder	—
Cornstarch	Potato starch	—
Heavy cream	Greek yogurt	—
Cream	Pureed cauliflower	—

Fruit Swaps in Baking

Instead of	Try	Best for
Banana	Applesauce	—
Applesauce	Pumpkin puree	—
Blueberries	Raspberries	—
Raisins	Dried cranberries	—

Emergency Substitutions

For common pantry situations — no store run required.

Instead of	Try	Best for
Out of buttermilk?	1 cup milk + 1 tbsp lemon juice or vinegar	—
Out of brown sugar?	White sugar + molasses	—
Out of baking powder?	Baking soda + cream of tartar	—
Out of self-rising flour?	Flour + baking powder + salt	—
Out of lemon juice?	White vinegar or lime juice	—

Common ingredient substitutions

🥚Egg Substitutes

🥛Dairy-Free Swaps

🧀Cheese Alternatives

🌾Gluten-Free Flour Guide

🍞Bread Alternatives

🍝Pasta Swaps

🥩Meat Alternatives

🥜Nut-Free Alternatives

🌱Vegan Ingredient Swaps

🍬Sugar Alternatives

🧂Low-Sodium Alternatives

🌶️Spice Substitutions

🥥Coconut-Free Swaps

🍅Tomato-Free Swaps

🌶️Nightshade-Free Swaps

🥣Thickener Substitutions

🍌Fruit Swaps in Baking

⭐Emergency Substitutions