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Cooking and Baking Tips

You can switch out ingredients like milk, eggs and wheat for delicious, allergy-friendly meals.

Kid looking in oven

Cooking and baking without common ingredients like milk, eggs and wheat may sound like a challenge. But fortunately, you can make simple substitutions and still achieve tasty results.

If you’re looking for ways to make delicious, allergy-friendly meals and treats, try some of these substitutes for common allergens.


Milk is one of the easiest ingredients to substitute in baking and cooking. Just use equal amounts of water or fruit juice. (For example, substitute 1 cup milk with 1 cup water.)


For each egg in a recipe, substitute one of the following combinations. These substitutes work well when baking from scratch and in recipes that call for 1 to 3 eggs.

  • 1 tsp. baking powder, 1 T. liquid, 1 T. vinegar
  • 1 tsp. yeast dissolved in 1/4 cup warm water
  • 1 1/2 T. water, 1 1/2 T. oil, 1 tsp. baking powder
  • 1 packet gelatin, 2 T. warm water. Do not mix until ready to use.


A combination of wheat-free flours usually works best for baking. Experiment with different blends to find one that will give you the texture you desire.

Try substituting 1 cup wheat flour with one of the following:

  • 7/8 cup rice flour
  • 5/8 cup potato starch flour
  • 1 cup soy flour, plus 1/4 cup potato starch flour
  • 1 cup cornflour

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