01
Appetizers & Snacks – Ingredient Substitutes
Sour Cream → Greek yogurt
Breadcrumbs → Crushed crackers, oats, or almond meal (gluten-free)
Cream Cheese (in dips) → Silken tofu or cashew cream (vegan)
Wonton Wrappers → Phyllo dough or thin tortillas
Tortilla Chips → Pita chips or baked veggie slices
Cheddar Cheese → Nutritional yeast (vegan) or gouda
Ground Beef (in meatballs) → Lentils or mushrooms (vegan)
Ranch Dressing → Greek yogurt + herbs or vegan mayo + herbs
Mini Sausage Links → Chickpea patties or soy sausages
Puff Pastry → Pie crust or crescent dough
02
Breakfast & Brunch – Ingredient Substitutes
Eggs (in baking) → Flaxseed meal + water or applesauce
Milk → Almond milk, oat milk, or coconut milk
Butter (in pancakes/waffles) → Coconut oil or mashed banana
Bacon → Turkey bacon, tempeh bacon, or smoked tofu
Maple Syrup → Honey, agave, or brown sugar syrup
Breakfast Sausage → Vegan sausage or spiced lentil patties
Cream (in coffee) → Coconut cream or oat creamer
Hash Browns → Sweet potatoes or grated carrots
Yogurt → Coconut yogurt, cashew yogurt, or silken tofu blend
Cheese (in omelets) → Nutritional yeast or dairy-free cheese shreds
03
Soups & Stews – Ingredient Substitutes
Chicken Stock → Vegetable broth or water + bouillon cube
Heavy Cream → Coconut cream or cashew cream
Cornstarch (for thickening) → Arrowroot powder or flour slurry
Potatoes → Turnips, cauliflower, or parsnips
Lentils → Split peas or canned beans
Meat (in hearty stews) → Jackfruit, mushrooms, or tofu
Onions → Shallots, leeks, or onion powder
Garlic → Garlic powder, shallots, or garlic-infused oil
Tomato Paste → Ketchup or crushed tomatoes simmered down
Bay Leaves → Thyme or dried oregano (small amount)
04
Salads & Dressings – Ingredient Substitutes
Olive Oil → Avocado oil, grapeseed oil, or walnut oil
Balsamic Vinegar → Apple cider vinegar + a bit of sugar
Honey (in dressings) → Agave nectar or maple syrup
Mayonnaise → Greek yogurt or mashed avocado
Parmesan Cheese → Nutritional yeast or vegan parmesan
Croutons → Toasted seeds or nuts
Lettuce (Romaine) → Spinach, arugula, or kale
Cherry Tomatoes → Roasted red peppers or diced red bell pepper
Feta Cheese → Ricotta, goat cheese, or tofu feta
Mustard (in vinaigrette) → Horseradish or wasabi (use sparingly)
05
Main Courses – Ingredient Substitutes
Ground Beef → Lentils, mushrooms, or Beyond Meat (vegan)
Chicken Breast → Tofu, tempeh, or jackfruit
Soy Sauce → Coconut aminos or tamari (gluten-free)
White Rice → Quinoa, cauliflower rice, or couscous
Heavy Cream (sauces) → Coconut cream or blended cashews
Breadcrumbs (for coating) → Crushed nuts or oats
Pasta → Zoodles, chickpea pasta, or spaghetti squash
Egg (in coating) → Plant-based egg wash or flax egg
Butter (for sautéing) → Olive oil or plant-based butter
Worcestershire Sauce → Soy sauce + vinegar + molasses mix (vegan)
06
Breads & Baking – Ingredient Substitutes
All-Purpose Flour → Whole wheat, almond flour, or gluten-free blends
Butter → Coconut oil or vegan butter
Eggs → Applesauce, flaxseed meal, or mashed banana
Milk → Almond, oat, or soy milk
Sugar → Maple syrup, honey, or coconut sugar
Yeast → Baking powder + lemon juice (quick breads only)
Buttermilk → Milk + vinegar or lemon juice
Chocolate Chips → Chopped dark chocolate or carob chips
Cream Cheese (in frostings) → Vegan cream cheese or tofu + lemon + sugar
Oil → Applesauce or mashed banana (in quick breads)
07
Desserts – Ingredient Substitutes
Eggs (in cakes/cookies) → Yogurt, flax eggs, or aquafaba
Butter → Vegan margarine, coconut oil, or mashed avocado
Milk → Plant milks like almond or oat
Sugar → Coconut sugar, maple syrup, or stevia (adjust amounts)
Cream Cheese → Vegan cream cheese or whipped tofu
Flour → Almond, oat, or gluten-free blends
Chocolate → Carob or cocoa + coconut oil
Gelatin → Agar agar (vegan)
Whipped Cream → Coconut cream or aquafaba whip
Ice Cream → Banana "nice cream" or coconut-based ice cream
08
International Cuisine – Ingredient Substitutes
Fish Sauce (Thai/Vietnamese) → Soy sauce + lime + miso (vegan)
Ghee (Indian cooking) → Clarified butter or coconut oil
Coconut Milk → Almond milk + coconut extract
Rice Noodles → Zucchini noodles or soba noodles
Paneer → Tofu or halloumi
Tortillas (Mexican) → Lettuce wraps or rice paper
Tamarind Paste → Lime juice + brown sugar + vinegar
Miso Paste → Soy sauce + tahini
Chili Paste → Red pepper flakes + oil or sriracha
Naan Bread → Pita bread or roti
9
Vegan Cooking – Ingredient Substitutes
Eggs
→ Flax Egg (1 tbsp ground flaxseed + 3 tbsp water, let sit 5 mins)
→ Chia Egg (same ratio as flax, for thicker binding)
→ Mashed banana or unsweetened applesauce (for baking)
Dairy Milk
→ Oat Milk (creamy and good for coffee)
→ Almond Milk (light and neutral for baking)
→ Soy Milk (higher in protein, versatile)
Butter
→ Vegan Butter (brands like Earth Balance or Miyoko’s)
→ Coconut Oil (solid at room temp, great for baking)
→ Avocado (mashed, in baked goods for moisture)
Cheese
→ Cashew Cheese (homemade or store-bought spreadable)
→ Nutritional Yeast (adds cheesy, umami flavor)
→ Dairy-free Shreds (like Daiya, Violife, or Chao)
Meat (Chicken, Beef, Pork)
→ Tofu (firm for grilling, silken for blending)
→ Tempeh (dense, great for marinating and slicing)
→ Jackfruit (shredded meat texture for tacos or BBQ)
Honey
→ Maple Syrup (natural, rich)
→ Agave Nectar (mild and light)
→ Date Syrup (thicker and more caramel-like)
Mayonnaise
→ Vegan Mayo (like JUST Mayo or Follow Your Heart)
→ Silken Tofu blended with lemon juice and mustard
→ Avocado (for creamy, whole-food spreads)
Yogurt
→ Coconut Yogurt (rich, tangy)
→ Almond or Soy Yogurt (lighter, higher protein)
→ Cashew Yogurt (extra creamy, often homemade)
Cream (for sauces/soups)
→ Cashew Cream (blended soaked cashews + water)
→ Coconut Cream (rich and full-fat, great for curries)
→ Soy or Oat Cream (milder, good for pastas)
Gelatin
→ Agar-Agar (plant-based gelling agent from seaweed)
→ Pectin (especially for jams and jellies)
→ Cornstarch or Arrowroot (for thickening puddings)
“As someone who’s just getting confident in the kitchen, the substitution page saved so many of my meals! I ran out of eggs once and didn’t even know flax eggs were a thing — now I use them all the time. It’s helped me cook more flexibly without panic. Seriously a lifesaver!”
— *Jordan T., home cook & plant-based beginner*
Jordan T., home cook & plant-based beginner
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