What are substitutes for common allergens?

But people with allergies shouldn’t have to miss out, and that’s why we’ve put together this list of alternatives for the most common allergens. Milk substitutes for allergies, nut alternatives for allergies - we’ve got them all, right this way...

Celery

Fennel

Fennel bulbs have a similar flavour to Celery, and a crunchy texture that makes them a good Celery replacement in dishes like salads.

Jicama

Also known as "the Mexican turnip", jicama is a good substitute for those who dislike Celery as well as those with an allergy, as it shares the crunchy texture but has a much milder flavour.

Bok Choi

The bottom part of a Bok Choi can be used instead of Celery as an ingredient in soup, stews and sauces. It can also replace Celery in the common flavour base mirepoix, alongside carrots and onions.

Cucumber

Like Celery, cucumber has a high water content and a crunchy texture, which makes it a good choice for smoothies and salads.

Read our deep dive into a Celery allergy here.

Cereals containing Gluten

Gluten-free flour

It’s now easier than ever to purchase gluten-free flour that can be used as a direct wheat flour replacement. Coconut flour, rice flour, flax flour, millet and corn flour are all widely available examples of gluten-free flour.

Xanthan gum and guar gum

Xanthan gum and guar gum can both be used in place of wheat (or other cereals) flours when baking.

Quinoa

The protein-rich grain quinoa makes a great alternative to pearl barley in stews, salads and other dishes.

Chia seeds

Chia seeds can be used in place of oats in recipes that call for them, and can be soaked or toasted in the same way.

Brown rice

Brown rice is a complex carbohydrate that can be used instead of wholegrain cereals - especially oats - in some recipes.

Read our deep dive into a Cereals containing Gluten allergy here.

Crustaceans

Kosher surimi

Kosher surimi is a type of imitation crab paste that is safe for those with a Crustacean allergy, as it does not contain any shellfish.

Many people (reasonably) think imitation crab is an alternative to real crab - however, that does not mean it is safe for those with a Crustacean or Mollusc allergy. Imitation crab is made from a type of pulverised fish paste called surimi, which may contain traces of Crustaceans and Molluscs in addition to Fish.

Monkfish

Monkfish has a similar meaty flavour and texture to lobster, and can be used as a lobster substitute.

Mushrooms

Some people find that mushrooms have a similar texture to the meat of Crustaceans such as crabs, lobsters and crayfish.

There are also many shellfish-free, vegan versions of crab and shrimp on the market.

Read our deep dive into a Crustacean allergy here.

Eggs

Applesauce or mashed banana

Fruit pastes like applesauce and mashed banana can be used in place of Eggs in recipes for baked goods as they will perform the same function - acting as a binding agent.

Nut butters

Nut butters such as those made from cashews or almonds can also be used in the same way as Eggs (as an emulsifier or binder in baked goods), but it should be noted that they have a distinctive flavour that will impact the final dish.

Silken tofu

Silken tofu is a form of tofu especially well-suited to baking, and can be used instead of Eggs in recipes for cakes and similar products.

Ground flaxseeds

If you whisk one tablespoon of flaxseeds with 3 tablespoons of water until absorbed and thickened the mixture will have a similar consistency and properties to Egg when used as an ingredient for cooking or baking.

Egg substitutes

There are several synthetic Eggs substitutes, including Ener-G egg replacer, Loprofin egg replacer, No-egg replacer and Loprofin egg white replacer.

Read our deep dive into an Egg allergy here.

What are the 14 major food allergens?

Pre-packed food sold in the UK, and the rest of the European Union, must clearly indicate on the label if it contains any of the 14 major food allergens.

These are:

• Celery
• Cereals containing Gluten
• Crustaceans
• Eggs
• Fish
• Lupin
• Milk
• Molluscs
• Mustard
• Nuts (Tree Nuts)
• Peanuts
• Sesame
• Soya
• Sulphur Dioxide

Fish

Scallops and prawns

As non-Fish seafoods, things like scallops and prawns have a fishy taste and a Fish-like texture that makes them a good direct alternative. It should be noted, however, that shellfish are also major allergens and there may be cross-contamination or cross-reactivity with Fish.

Tofu

Like white fish, tofu has a mild, subtle flavour and can be cooked or prepared in many different ways to give it a different texture.

Tofu makes an excellent alternative for filleted fish served in a sauce.

Jackfruit

Jackfruit can be prepared to have the same texture as flaky fish, and can be used as a substitute for the likes of cod, haddock, snapper and bass.

Seitan

Seitan - also known as "wheat meat", can be used in place of filleted white fish, as it has a similar subtle flavour and texture.

Seaweed

Dried seaweed can be added to vegetable stock and used in stews, sauces and soups as an alternative to fish stock, whilst seaweed or algae can be added to dishes that require a "fishy" flavour, without actually using Fish or fish sauce.

Dried mushrooms

Dried mushrooms can be used to make a stock that has a similar flavour profile to fish stock.

Carrots

When cut thinly and marinated in oil, vinegar, algae and liquid smoke, carrots can stand in for salmon.

Tomatoes

Because of their colour, tomatoes can be peeled, chopped and cooked to resemble tuna - though they will not taste the same.

There are also many vegan Fish substitutes on the market.

Read our deep dive into a Fish allergy here.

Lupin

Rice flour

Rice flour can be used as an alternative to Lupin flour when cooking and baking, and does not contain any of the 14 major food allergens.

Peanuts

Peanuts are a suitable substitute for Lupin in bean form.

Very few Northern Europe or North American dishes contain Lupin - in fact, Lupin flour is often used as an alternative to wheat flour, as it is safe for those with a Gluten intolerance or allergy to Cereals containing Gluten to eat.

Read our deep dive into a Lupin allergy here.

Milk

Soy Milk

Soy milk is generally considered a good low-calorie option for those watching their weight and avoiding Milk. It can be used in tea, and on cereal.

Almond Milk

Almond milk is full of healthy, unsaturated fat and can be used in smoothies and baking in place of milk.

Rice Milk

Rice milk contains the same amount of vitamin D and calcium as Milk, and works well as a standalone drink as well as over cereal and as an ingredient and baked goods. It is one of the only plant-based milks to not include any allergen ingredients.

Coconut Milk

Coconut milk is a good substitute for Milk when cooking and baking, as it is creamy and thick, with a slight sweetness.

Hemp Milk

Hemp milk is made from water and shelled hemp seeds, and can be used in place of Milk to make foods such as porridge.

Plant-based butter

There are many plant-based butters on the market, such as olive oil spread, coconut butter and avocado butter.

Margarine

Margarine is a butter-like spread primarily made of vegetable oils, emulsifiers and other additives. Whilst some varieties are suitable for those with a Milk allergy, others contain traces of Milk or other dairy products. It is important to check the label to be sure of the ingredients.

Vegan cheese

There are many different vegan cheeses, made from ingredients such as soya, nuts and seeds, that are widely available.

Read our deep dive into a Milk allergy here.

Molluscs

Teriyaki

The Japanese sauce teriyaki, made with ingredients like soy sauce, brown sugar and sake, has a similar consistency to oyster sauce.

Worcestershire sauce

Worcestershire sauce (which it should be noted is made from anchovies, a type of Fish) can also be used as a substitute for oyster sauce when cooking, due to the similar umami flavour.

Oyster mushrooms

Oyster mushrooms make a great alternative to scallops for those following a vegan diet or with a shellfish allergy. Not only do they have a delicate seafood flavour, they can be cut and arranged to resemble scallops.

Read our deep dive into a Mollusc allergy here.

Mustard

Horseradish (or wasabi)

Both horseradish and wasabi have a similar spicy flavour to Mustard varieties such as Dijon and English Mustard.

Since Mustard is most commonly used to add flavour to dishes, and is usually among several ingredients in a recipe, for those with a Mustard allergy it might be easier just to forgo it altogether.

Caraway seeds

Mustard and caraway seeds share a flavour profile.

Turmeric

For the same yellow colour as Mustard and to add a hint of spice (though a different flavour), turmeric can be used in place of Mustard.

Mayonnaise

Some varieties of Mustard are very creamy in texture, so on the rare occasions that Mustard is used in a recipe as an emulsifier, you can sub in mayonnaise.

Read our deep dive into a Mustard allergy here.

(Tree) Nuts

Peanuts

Peanuts are the most like-for-like substitute to (Tree) Nuts, both in texture and flavour. However, Peanuts are also among the 14 major food allergens.

Chia seeds, pumpkin seeds, flax seeds and sesame seeds

Seeds are close to Nuts in nutritional value, as well as flavour and texture. Toasted seeds can replace Nuts in snack mixes, salads and baked goods, as well as any recipe which requires Nuts to be sprinkled in or over the dish.

Oats

Oats toasted with butter can have a creamy, nutty flavour and so make a good alternative to almond and cashew butters when making smoothies, baked goods and sauces.

Peas and chickpeas

Peas and chickpeas are legumes (like Peanuts) - they can both be dried or roasted to create a nut-like snack.

Tiger nuts

Tiger nuts are not at a nut at all, but a type of edible tuber that can be eaten raw or cooked, and have a sweet, nutty flavour. They make a great alternative to nut milks and nut flours, and can also be used as ingredient for cooking or baking.

Read our deep dive into a (Tree) Nut allergy here.

Peanuts

(Tree) Nuts

The obvious alternative to Peanuts are (Tree) Nuts such as cashews, almonds and macadamia nuts. Just because a person has a Peanut allergy does not mean that they have a (Tree) Nut allergy, but care should still be taken, as there can be cross-reactivity.

Tahini

Made primarily from toasted and ground Sesame seeds, tahini is a paste that can be used as an alternative to peanut butter in sauces, dressings and sandwich fillings.

Tiger nuts

Tiger nuts are an edible tuber that can be eaten raw, cooked or made into flour or milk. Their creaminess and nutty flavour make them a great substitute for Peanuts in baked goods and sauces.

Read our deep dive into a Peanut allergy here.

Sesame

Cashew or almond butter

Because of their similar consistency and flavour profile to mashed or crushed Sesame seeds, cashew and almond butter can be used as an alternative when making foods such as hummus or tahini.

How do I know if there are allergens in a product?

It couldn’t be easier to find out if a product on Erudus contains any of the 14 major food allergens. Simply enter the product into our Nutritional & Allergen Data Search and one click will let you know the full allergen content, as well as information on whether it is suitable for diets such as Veganism, and even its nutritional Reference Intake.

Sunflower seeds, pumpkin seeds, poppy seeds and chia seeds

Sunflower, pumpkin, poppy and chia seeds can be used to sprinkle into salads, over bread or cereals and in baked goods in place of Sesame seeds.

Olive oil and avocado oil

Both olive and avocado oils are good alternatives to sesame oil.

Perilla

Perilla oil is a nutty, plant-based oil that tastes similar to Sesame oil and can be used in its place when cooking and frying.

Read our deep dive into a Sesame allergy here.

Soya

Almond milk, rice milk and oat milk

When using soy milk as a non-dairy alternative to animal milk, almond milk, rice milk and oat milk are all good substitutes.

Green peas

Green peas can be used in place of edamame beans.

Coconut aminos

Coconut aminos is a sauce made from fermented coconut sap, and is considered to be one of the best alternatives to soy sauce.

Polenta

Also known as boiled cornmeal, polenta can be cooked to have a similar texture to tofu, and like tofu, has a delicate flavour.

Chickpea flour

For recipes that require soya flour, chickpea flour is a good gluten-free alternative.

Read our deep dive into a Soya allergy here.

Sulphur Dioxide

Whilst there have been several experimentations with sulphur dioxide alternatives (ascorbic acid among them) there are no known alternatives to Sulphur Dioxide, though there are low-Sulphite and Sulphite-free beers and wines on the market.

Read our deep dive into a Sulphur Dioxide allergy here.