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

Gluten-free breadLettuce wrapsCorn tortillasRice paper wrapsSweet potato slicesPortobello mushroom caps

Pasta Swaps

Chickpea pastaLentil pastaRice noodlesGluten-free pastaZucchini noodlesSpaghetti squashHearts of palm pasta

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