Allergen-Free Cooking Guide
Cook delicious food safely with any allergy. Substitution guides, safe ingredient lists, and recipes free from the top allergens.
View Substitution Guide →The Top 9 Food Allergens
These 9 allergens cause over 90% of food allergy reactions. Learn to cook without any of them.
🌾 Wheat/Gluten
Found in bread, pasta, baked goods, soy sauce, beer, and many processed foods.
🥛 Dairy
Found in milk, cheese, butter, cream, yogurt, and many sauces and baked goods.
🥜 Peanuts
Found in peanut butter, many Asian dishes, baked goods, and processed snacks.
🌰 Tree Nuts
Almonds, cashews, walnuts, pecans, pistachios. Found in pesto, baked goods, granola.
🥚 Eggs
Found in baked goods, pasta, mayo, many sauces, and used as a binding agent.
🐟 Fish
Found in Worcestershire sauce, Caesar dressing, some Asian sauces, and fish sauce.
🦐 Shellfish
Shrimp, crab, lobster. Also found in some Asian sauces and stocks.
🫘 Soy
Found in soy sauce, tofu, edamame, many processed foods, and vegetable oils.
🌱 Sesame
Found in tahini, hummus, sesame oil, many breads, and Asian dishes.
Allergen Substitution Guide
🌾 Gluten-Free Substitutions
| Instead of | Use | Notes |
|---|---|---|
| All-purpose flour | Gluten-free flour blend (1:1) | Bob's Red Mill, King Arthur, or Cup4Cup work well |
| Wheat pasta | Rice pasta, corn pasta, chickpea pasta | Cook slightly less — GF pasta overcooks easily |
| Bread | GF bread, rice cakes, corn tortillas, lettuce wraps | Toast GF bread for better texture |
| Soy sauce | Tamari (GF), coconut aminos | Coconut aminos are also soy-free |
| Breadcrumbs | Crushed GF crackers, almond flour, cornmeal | Panko-style GF breadcrumbs also available |
| Flour tortillas | Corn tortillas, GF wraps | Check labels — some corn tortillas contain wheat |
| Beer (cooking) | GF beer, broth, sparkling water | Broth works in most savory recipes |
🥛 Dairy-Free Substitutions
| Instead of | Use | Notes |
|---|---|---|
| Milk | Oat milk, almond milk, coconut milk, soy milk | Oat milk is closest in texture for cooking/baking |
| Butter | Olive oil, coconut oil, vegan butter | Coconut oil works 1:1 in baking |
| Cream | Full-fat coconut milk, cashew cream | Coconut cream whips like heavy cream |
| Cheese | Nutritional yeast, vegan cheese, cashew cheese | Nutritional yeast adds cheesy flavor to pasta and popcorn |
| Yogurt | Coconut yogurt, almond yogurt, soy yogurt | Coconut yogurt has the best texture for cooking |
| Sour cream | Cashew cream + lemon, coconut cream + vinegar | Blend soaked cashews with lemon for instant sour cream |
🥚 Egg-Free Substitutions
| Instead of | Use (per egg) | Best for |
|---|---|---|
| 1 egg (binding) | 1 tbsp ground flaxseed + 3 tbsp water | Muffins, pancakes, cookies |
| 1 egg (binding) | 1 tbsp chia seeds + 3 tbsp water | Dense baked goods, energy bars |
| 1 egg (moisture) | ¼ cup applesauce | Cakes, quick breads, muffins |
| 1 egg (moisture) | ½ mashed banana | Pancakes, sweet breads (adds banana flavor) |
| 1 egg (leavening) | 1 tsp baking soda + 1 tbsp vinegar | Cakes, cupcakes that need to rise |
| 1 egg (binding) | 3 tbsp aquafaba (chickpea water) | Meringues, mousse, mayonnaise |
🥜 Nut-Free Substitutions
| Instead of | Use | Notes |
|---|---|---|
| Peanut butter | Sunflower seed butter, soy nut butter | SunButter is the most popular. Tahini also works. |
| Almond milk | Oat milk, rice milk, coconut milk | Oat milk is the most versatile nut-free option |
| Almond flour | Sunflower seed flour, oat flour | Sunflower seed flour may turn green in baking (still safe) |
| Chopped nuts (topping) | Seeds (pumpkin, sunflower), toasted coconut | Seeds add similar crunch and nutrition |
| Cashew cream | Sunflower seed cream, silken tofu blended | Blend sunflower seeds like cashews for creamy sauces |
| Pesto (pine nuts) | Pesto with seeds or omit nuts entirely | Sunflower seed pesto or basil-only pesto works well |
Allergen-Free Recipe Ideas
Gluten-Free Meals
- Stir-fry with rice — Any protein + vegetables + tamari over steamed rice
- Grilled chicken with roasted potatoes — Naturally GF comfort food
- Mexican rice bowls — Rice, beans, salsa, guacamole, corn tortilla chips
- Salmon with sweet potato — Baked salmon, roasted sweet potato, greens
- Polenta with ragu — Creamy cornmeal with slow-cooked meat sauce
Dairy-Free Meals
- Coconut curry — Any protein in coconut milk with curry paste and vegetables
- Pasta with olive oil and garlic — Aglio e olio is naturally dairy-free
- Tacos — Corn tortillas, meat, salsa, avocado, lime. No dairy needed.
- Fried rice — Rice, vegetables, soy sauce, sesame oil, egg (or omit)
- Bean chili — Beans, tomatoes, spices. Hearty without any dairy.
Top-8 Free Meals
Free from all major allergens (gluten, dairy, eggs, nuts, soy, fish, shellfish, sesame):
- Roasted chicken with vegetables — Chicken, potatoes, carrots, olive oil, herbs
- Rice and beans — Any rice + any beans + salsa or spices
- Hamburgers (bunless) — Beef patties with lettuce wrap, ketchup, pickles
- Baked potato bar — Loaded with beans, salsa, avocado, green onions
- Fruit salad with grilled meat — Simple, safe, satisfying
Kitchen Safety with Allergies
Read Every Label
Check ingredient lists every time you buy, even for products you've purchased before. Manufacturers change formulations without warning.
Prevent Cross-Contact
Use separate cutting boards, utensils, and cooking surfaces for allergen-free food. Wash hands thoroughly between handling different foods.
Know Hidden Names
Allergens hide under unfamiliar names. Casein = dairy. Semolina = wheat. Lecithin = often soy. Learn the alternate names for your allergen.
Cook Allergen-Free First
When preparing meals for mixed households, cook the allergen-free portion first, before introducing any allergens to the kitchen.
“May Contain” Warnings
These indicate shared equipment. Risk tolerance varies — discuss with your allergist. For severe allergies, avoid “may contain” products.