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Your Ultimate Allergy-Friendly Baking Guide

Allergy-Friendly Baking

I used to feel sorry for people who had food allergies, but not anymore. I know that sounds harsh, but hear me out! :-) Last week my daughter Britta decided to cook up some treats to test out some allergy-friendly ingredient substitutions and they were some of the best-tasting treats I’d ever had! OK, I still do feel sorry for people with allergies, because allergies just plain aren’t fun, but I’m here today to at least offer hope that you don’t have to “suffer” with boring treats!

While we don’t have any food allergies in our house, my son does have celiacs disease, so we have had to find gluten free substitutions when we bake. I know many of you also must eat gluten free AND have other food allergies as well. So Britta and I decided to put together a list of allergy-friendly ingredient substitutions that will help us all put some of the YUM back into our baking!

Allergy-Friendly Baking Substitutions

Allergy-Friendly Baking

Milk

Dairy-free milks can be substituted 1:1 for traditional milk when baking.

  • Almond milk
  • Soy milk
  • Coconut milk
  • Rice milk
  • Oat milk

Allergy-Friendly Baking

Buttermilk

You can create an easy buttermilk substitute by combining 1 cup of your preferred dairy-free milk with 1 tsp of lemon juice or apple cider vinegar.

Allergy-Friendly Baking

Yogurt

  • Coconut cream – allow a can of full-fat coconut milk to settle, skim cream off the top
  • Pureed silken tofu
  • Store-bought dairy-free yogurt – there are a growing number of dairy-free yogurt options available in most health food stores, including soy-, almond-, and coconut-based “yogurts.”

Allergy-Friendly Baking

Eggs (one egg)

  • Egg replacer (like Ener-G or Bob’s Red Mill)
  • Flax or chia “egg” – 1 Tbsp flax/chia meal, 3 Tbsp water
  • 1/4 cup canned pumpkin
  • 1/4 cup applesauce
  • 1/4 cup pureed silken tofu
  • 1/2 banana

Allergy-Friendly Baking

Butter

The easiest substitute for butter are the dairy-free butter sticks that are widely available in grocery stores, like Earth Balance (this brand also has soy-free options, for anyone with soy allergies).

Other butter substitutes include:

  • Avocado
  • Coconut oil
  • Canola oil
  • Olive oil

Allergy-Friendly Baking

Flour

Store-bought gluten-free flour mix

Make your own gluten-free all-purpose flour blend. For one cup, just combine:

  • 1/2 cup rice flour
  • 1/4 cup tapioca starch/flour
  • 1/4 cup cornstarch or potato starch

Allergy-Friendly Baking

Honey

  • Agave nectar
  • Maple syrup

I have also made this list into a printable (see end of post) that you can print out and put somewhere handy for easy reference. (I taped mine to the inside of my baking cupboard door.)

To test out some of these substitutions, Britta made up two delicious treats that I ate a LOT of and can’t stop thinking about!

Allergy-Friendly Baking

The first was Raspberry Hand Pies (Gluten-free, Dairy-free, Egg-free) by Sarah Bakes Gluten Free Treats. I have never made or eaten a homemade “hand pie” before (which look suspiciously like turnovers to me) and I literally could not stop! If I had not known they were gluten free & vegan, I would NEVER have been able to tell by the taste or the texture! I’ve been dreaming about them ever since! :-)

Allergy-Friendly Baking

The second was Double Chocolate Zucchini Cake Brownies (Gluten-free, Dairy-free, Egg-free) by My Gluten-Free Kitchen. Now, I have had many chocolate zucchini desserts before, but NONE as good as this! They were SO moist, and full of smooth chocolatey goodness. I’m pretty sure I ate half the pan!

Whether you are already a skilled baker or are a baking novice, hopefully this list will give you the recipes and confidence to make at least a few treats your family can safely eat and enjoy!

What is your favorite allergy-friendly recipe? Please share!

CLICK HERE to download the printable

Allergy-Friendly Baking 13

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Food & Recipes

  • My daughter is allergic to wheat, milk, and eggs (among other things) so this list is just what the doctor ordered! I am excited to try to brownie recipe!

  • Thanks for the printable. I have many of your printable reference sheets hanging inside my kitchen, bath & laundry room cabinets. Everything from recipe substitutions, to MYO cleaners, to first aid/home remedy uses for Essential Oils.
    I have even started printing them and placing them into a slim 3 ring binder to give at wedding showers and as house warming gifts.

  • While we don’t have to deal with Celiac, we are an allergy household – eggs, milk, peanuts, & tree nuts! While it may seem like it would be difficult to avoid all those ingredient (not only in baking, but in meal-planning, in general), once you know what to look for in ingredient lists, it is fairly simple to work around. But it is always nice to have some new recipes!

  • Love this guide! So handy to be able to print this off to remember these substitutions.
    I’m thrilled that you enjoyed the chocolate zucchini brownies! We love them too!

  • My niece has celiacs, too, so we have been learning to cook with her needs in mind, too. We make our own vanilla extract (commercial products often have a wheat base) by using potato vodka (it can be the least inexpensive kind). Add 2 vanilla beans that have been scored lengthwise and let it soak for a month before using. It is the only kind of vanilla extract I use in my baking, now.

  • This is what I’ve been trying to get together for a while. I will make a copy for my sister to have for her daughter. Thanks for all you do to make my days go well.

  • You can use gelatin as an egg substitute too. (up to three per recipe) 3 tablespoons of warm water one tablespoon gelatin. The gelatin needs to “bloom” then you just add it in when the eggs are supposed to be.

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