The best substitute for a given allergenic food generally depends on how you’re using it. The best way to replace an ingredient for baking might be completely different than the way you’d replace it for eating raw, or for cooking briefly in a savory recipe.
Here is a list of basic pantry staples and some useful substitutes for each. Even where brand names have been indicated, always read labels carefully, as ingredients may have changed.
Dairy-free ice creams are sold under brand names including So Delicious and Tofutti, and they can be found in specialty groceries and some larger supermarkets. While their texture is far closer to ice cream, many are made from soy (itself a common allergen and stronger tasting than milk).
Brand names that are dairy-free include Earth Balance and Fleischmann’s unsalted (note that Fleischmann’s salted margarine contains whey). While most margarines contain trans fats, these also are trans fat-free. You’ll find that margarine varies greatly in different brands’ suitability for baking, but virtually all are fine for table use. If you need a dairy-free, soy-free alternative for baking, consider Spectrum Organics’ Organic All Vegetable Shortening, which is made from palm oil.
Note that you can’t use egg replacer for scrambled eggs or an omelet, and they generally will not work in egg-thickened sauces like Hollandaise.
For replacing wheat (a gluten grain) in traditionally brewed soy sauce, look for tamari soy sauce that is made without wheat. San-J is probably the most widely available brand, although there are many other gluten-free soy sauce brands. Bragg’s Liquid Aminos are also a fine, unfermented wheat-free substitute for soy sauce.
Be aware, though, that some commercial seitan may be flavored with soy. If you’re having difficulty finding safe seitan for soy allergies, you can find recipes online for making your own from wheat flour. You may also be able to find soy-free textured vegetable protein. But read labels carefully, as the vast majority are made from soy.
Fortunately, multiple manufacturers make gluten-free baking mixes that can serve as one-to-one replacements for wheat flour. Cup4Cup gluten-free flour is one good blend, and brands like King Arthur, Pamela’s, and Bob’s Red Mill all produce gluten-free baking mixes.
If you require wheat- or gluten-free pasta, you’ll find rice pastas, corn and corn/quinoa blend pastas, bean pastas, and pastas made from many grains, with rice pastas being the most common. All have slightly different textures and tastes, so this is mostly a matter of preference and dietary need. Manufacturers producing wheat- and gluten-free pasta include Tinkyada, Lundberg, Bionaturae, Glutino, and Ancient Harvest.
Egg-free breads are fairly common, but do check labels. Orgran makes mixes that are egg-free, yeast-free, and gluten-free, while Ener-G sells egg-free, yeast-free bread leavened with rice.
Tortilla crumbs, available near breadcrumbs in some groceries, are also wheat-free. You can use cornmeal interchangeably with breadcrumbs in some recipes, and this is a safe option for anyone without a corn allergy or intolerance. There are also several brands of wheat-free and gluten-free bread crumbs, including Ian’s gluten-free panko bread crumbs and Aleia’s gluten-free panko crumbs.
If you’re allergic to corn, be aware that most beer is made using corn. However, many German beers are not, and the term “Reinheitsgebot” on a German beer should mean that the brew is made from only barley, hops, yeast, and water. It’s prudent, however, to confirm this with the manufacturer before drinking.
