Allergy-Friendly Substitutes for Baking
There’s something about baking that brings joy and deliciousness to all. But when you have food allergies, there’s one problem with all those cookies, cakes, tarts, and sweets: they rely heavily on many top nine allergens—namely eggs, wheat/gluten, milk/dairy, peanuts, and tree nuts.
However, having a food allergy or throwing a festive dinner party while hosting a guest with a food allergy doesn’t mean giving up on everyone’s favorite course: DESSERT. We’ve crafted an easy, all-in-one guide for substituting common baking ingredients with allergen-friendly options everyone can safely enjoy.
Eggs
Eggs are a staple in traditional baking. Whether you’re whipping up a batch of cookies or whisking a creamy custard, eggs provide stability, structure, and leavening, and act as a glue holding all those little crumbs together. In other words, eggs are essential and require an allergy-friendly solution.
For baked goods, replace 1 LARGE EGG with one of the following options:
3 tablespoons applesauce + 1 teaspoon baking powder
1 tablespoon flax meal, chia seeds, or salba seeds + 3 tablespoons hot water*
Egg replacer (we like Ener-G, Bob’s Red Mill, or Orgran)
3 to 4 tablespoons of mashed, ripe banana
*Stir to mix, then let thicken for ~10 minutes. Do not strain.
For replacing egg whites in meringues and foams, replace 1 EGG WHITE with:
Aquafaba (whip 2 tablespoons of brine from a can of chickpeas until light and foamy)
Wheat/gluten
Gluten-free baking is a science all its own, which is why we trust the experts on this one. Here’s a great intro guide to baking with gluten-free flours, if this is new territory for you.
Gluten-free flours tend to bake a bit differently/offer a different texture in the finished product than traditional flours, so we recommend following gluten-free baking recipes exactly as written the first time you try them for best results. Then once you’ve become a recipe expert, feel free to tweak and experiment away!
When it comes to gluten-free flour blends, there are many options available. Here are a few good options for substituting:
Packaged: Bob’s Red Mill Gluten-Free 1:1 Baking Flour or Namaste Gluten-Free Perfect Flour Blend
Homemade: 1:1 Gluten-Free Flour Blend
Remember to check labels carefully on all gluten-free flours to ensure you’re not replacing one allergen with another!
Milk/Dairy
Anyone with a milk or dairy allergy knows it can lurk in the sneakiest of places, especially when baking! That’s why homemade treats may be your best bet, because you’re able to control exactly what goes in them.
BUTTER: Non-dairy butter (we recommend Miyoko’s* or Melt Organic), mashed avocado, pumpkin purée, vegetable shortening, or make your own vegan butter
MILK: Non-dairy milk of choice (almond, coconut, hemp, oat, rice, soy, or pistachio)
BUTTERMILK: 1 cup non-dairy milk of choice + 1 tablespoon lemon juice or apple cider vinegar**
WHIPPED CREAM: Coconut Whipped Cream or Vegan TruWhip***
YOGURT: Non-dairy yogurt of choice (coconut, oat, or soy)
*Their butter products contain coconut and/or cashew, so check the labels for your needs!
**Allow to sit for a few minutes to curdle and thicken, then use immediately!
***Contains soy.
Peanuts/Tree Nuts
Peanut and tree nut allergies affect a whopping 10 million Americans, but when it comes to baking, it’s fairly easy to find a substitute thanks to the power of seeds.
Peanuts and tree nuts are a common addition in cakes, cookies, barks, brittles, and more. For the same beloved crunch without the risk of an allergic reaction and anaphylaxis, sub in:
Hemp seeds
Pumpkin seeds
Sesame seeds (if tolerated)
Sunflower seeds
If you’re looking for a substitute for your grandma’s infamous peanut butter balls, try:
Tree nut butters—like almond or cashew* (if tolerated)
Pumpkin seed butter
Sunflower seed butter
Tahini (made from sesame seeds, if tolerated)
*A word of caution! ⚠️ Many nut butters are produced on equipment shared with other tree nuts and, in some cases, peanuts. Contact the manufacturer if appropriate before eating these products.
Additional Resources
Have any questions about substitutes or looking for even more recommendations? Drop a line in the comments, and we’ll be sure to get back to you. Happy baking! 🍪
— Holly and the Allergy Amulet Team