Allergy Substitute Tips

Submitted by Caroline Brassil

Replacing Common Food Allergens in Recipes

Adapted from Kids With Food Allergies.

Allergies are a pretty common thing and really affect the world around you. Finding substitutes for common allergens when cooking is very important. Some of the most common food allergies include: tree nuts, peanuts, eggs, and wheat.

For tree nut and peanut allergies some substitutes include seeds, beans, and pretzels. These items have similar texture to nuts and make great substitutes.

For egg substitutes there are a few different options. If you are looking to replace eggs as a binder (such as for baking cookies) you can try mashed bananas, applesauce, or a gelatin blend. These items may slightly impact the taste of the final product, but they work well as binders.

For wheat flour substitutes you can try rice flour, garbanzo bean (chickpea) flour, potato starch, or ground rolled oats.