allergen substitutions


After 14 years of research and life/diet altering lessons and emergent situations,  I’ve adopted new culinary practices and re-vamped our family’s diet due to our son’s several and severe life threatening allergies. Whether you are suffering from food allergies or intolerances, or you are trying a new diet, cleanse or food avoidance, I thought I’d share some of our family’s favourite food substitutions.

Food shopping for me is an enjoyable hobby now, ordering new products online and constantly trying new recipes is exciting… and I love to share my findings.

Dietary recommendations for common allergies or food avoidance substitutes:

note: all recommendations are gluten free | dairy free | lactose free | wheat free | egg free |

milk alternatives:

SO Delicious Coconut Milk 

Canned Coconut Milk great to throw into soups and rice dishes

SO Nice Soy Milk 

Ryza Rice Milk  the only gf rice milk I’ve found that is also soy free

butter alternatives:

BC Children’s Hospital recommended that our son use generous amounts of Fleischmann’s Margarine. Children growing up with dairy/lactose issues need a healthy amount of fat. I can argue several reasons why to avoid margarine, but there are times that mainstream dietary beliefs need to be relaxed to accommodate strict dietary needs. It’s controversial, I no longer use this substitution, but i9t is worth mentioning if you are looking for a margarine.

Earth Balance Organic Traditional Spread - free of all seed oils.

Coconut Oil has neutral flavour, great for cooking and tolerates high heat. 

yogurt alternatives:

Olympic Soyogurt  

YOSO Premium Creamy Cultured  Coconut 

SO Delicious Dairy Free


egg alternatives:

1 smashed banana = 1 egg

1/2 cup apple sauce = 1 egg

wheat alternatives:

Bob’s Red Mill rice flour

Kinnikinnik rice flour

Cloud 9 All Purpose Baking Mix buck wheat flour – our favourite (did you know buckwheat is not wheat?)

cereal alternatives:


Gorilla Munch

Enjoy Life Perky’s Crunchy Rice 

Erewhon  comes in various flavours 

General Mills Chocolate Chex No artificial colours or flavours

breakfast alternative:

Namaste Foods Waffle  & Pancake Mix also free of Soy, Corn, Potato, Peanuts, Tree Nuts, Casein. Super easy, very delicious especially topped with Canadian Maple syrup.

note: substitute the egg requirement with one ripe mashed banana.

bread alternative: 

Food For Life gf brown rice bread (fruit juice sweetened).

cracker alternatives:

Good Thins Corn or Rice crackers

Lundberg Rice Cakes

rice alternatives:

Lundberg white & brown rice varieties and rice cakes


(did you know that although rice is grown gluten free, it is subject to gluten contamination in processing.  I recommend only buying rice labelled gluten free).

patsa alternatives:

Tinkyada our personal favourite - you cannot overcook it and it doesn’t get mushy.

Kinnikinnik white & brown rice pasta varieties. In my experience a lot of rice pastas are chewy.  These ones are light and flavourful.

lunch meat alternatives:

Freybe the only commercial alternative I’ve found (also has no msg)

In our hometown – Helmut Sausage Kitchen has a wide variety of processed lunch meats (and will process wild game into customized private label meat packages.)

oil alternatives: 

olive oil

coconut oil

grape seed oil

avocado oil

vitamin alternatives:

Natural Factors 100% Natural Fruit Chew Vitamin C (no artificial color or sweeteners, no dairy, soy, wheat or yeast)

Quest Multivitamins & Minerals (No dairy, egg, gluten, lactose, sulfites or yeast)

chocolate cake alternative:

Namaste Foods Chocolate Cake Mix this is amazing stuff, even for mom’s who don’t have time to make a cake from scratch. Just add water, oil and substitute one ripe mashed banana for the egg.

treat alternatives:

Cloud 9 Chocolate Chip Cookie Mix ships cookie mix by the case to our door

Chicago Vegan Foods GF Dandies, Air Puffed Marshmallows 

“Tostidos” Rounds corn chips

“Enjoy Life” Chocolate Chips 

“Cuisine Camino” 100% cacao baking chocolate for chocolate dipped strawberries

EnviroKidz Organic GF Crispy Rice Bars 

Covered Bridge Old Fashioned Kettle Cooked Potatoe Chips 

ice cream alternatives:

Haagen Daz raspberry or lemon sorbet

SO Delicious Minis vegan coconut milk bars

white sugar alternative:

cane sugar or coconut sugar are my go-to’s


I encourage you to please feel free to add comments, make recommendations or ask any questions.

Please share your food allergy knowledge or food substitution suggestions.

The more information that can be shared about allergy awareness the better.