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Dairy and Egg Substitutions

Updated on March 30, 2013
SandyDell profile image

Sandy Dell shares her challenges with gluten and dairy intolerances and shares recipes and info for others.

Cooking Without Dairy or Eggs

Food allergies are become more and more common. Personally, I am gluten intolerance along with allergies to eggs and dairy. Everywhere I turn, I see people checking labels, asking about food dishes, or looking for information on the internet to work around their allergies. Gluten seems to be a very big problem, but dairy and eggs allergies are not too far behind.

Having dealt with such allergies and intolerances myself, I would like to share what I have learned about eating without dairy or eggs.


Milk Substitutes

Finding substitutes for milk is quite easy as there are many different non-dairy nut, bean, and seed milk substitutes available.

Some of the non-dairy milks available are as follows:

Almond Milk - high in good stuff, while low in calories, low in protein. And almonds are about the lowest in fat of any seed or nut. If you do a lot of almond products, make sure to do an IgG blood test, as almonds (and sunflower seeds) are the most common food sensitivities in the nut and seed category.

Coconut Milk - thick, smooth and high in good fats! The frigerated stuff in the grocery dairy case is usually better than that in the little rectangular "aseptic" packaging, that a lot of the other milks come in. Of course, nice to have the little boxes for shelf stable while camping, or in case you don't get to the grocery store. Again, Silk is the most flavorful refrigerated brand. Coconut milk often comes in original or vanilla flavor -- the flavoring used in most products are of low quality, so I recommend getting the regular (unflavored) product, and adding your own high quality flavorings.

Hazelnut Milk - lighter, similar to almond milk, albeit a bit richer in flavor, and higher in good fats. PS This is my favorite after coconut milk.

Hemp Milk - a good source of omega-3 fats! Not as high in protein as soy milk, but higher than most other milks. This is my hubby's favorite, as it offers a fuller "mouth-feel", and many health benefits, without the downside of soy.

Oat Milk - high in fiber and calories, but moderately low in protein and fat.

Rice Milk - lighter, sweeter milk, lower protein and very low in fat. Probably the most popular for those who avoid soy.

Soy Milk - same protein level as cow's milk, with less fat and cholesterol. However, if you do your research, you know soy is increasingly related to a host of long-term health problems. Also, virtually ALL soy (like corn) is GMO (genetically engineered to allow them to pour on more nasty pesticides without killing the plant!!!!) unless ORGANICALLY certified, which must be featured prominently on the packaging. If you do eat or drink soy products, use sparingly, and ORGANIC only!

Tell us about your experience with non-dairy milks

If you have tried any of them, make sure to share which one you liked best!

Have you ever try one the milk substitutes above?

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You can also make your own non-dairy nut or seed milk, which results in a fresher product, and allows you to control the consistency, flavor, and sweetness:

Soak 1 cup of nuts (almonds, hazelnuts, cashews, walnuts, hemp seeds, pecans, sesame seeds, pumpkin seeds, etc.) in about 3 cups of cool water for 6-8 hours or overnight. (Soaking "hydrolyzes" the nutrients, and makes them more bio-available). Raw and organic are best. Some of the seeds are less flavorful than the nuts, and require more "additives" to make them palatable -- but if they contribute to your health, do not hesitate!

Depending on how thick you like your milk, add another cup of cold water. (If you will be drinking some right away, add a handful of ice cubes instead, as blending warms the milk, and it tastes MUCH better cold.) Blend well (2-4 minutes on high, starting slowly) in a Vitamix or blender, adding a sweetener and/or vanilla to taste.

We prefer 2 - 3 tablespoons of REAL maple syrup for sweetening, which adds a subtle flavor not unlike vanilla, and as a natural product, is more easily metabolized by your body. Next best option, IMHO, is stevia (PS some stevia products include hidden gluten) and a teaspoon or two of high quality vanilla. (PS Xylitol or honey are the only other sweeteners we ever use, and make sure the honey is VERY pure, even raw, and from mountain locations -- bees do not screen flowers for pesticides!! Plus most imported honey is adulterated, WITH PERMISSION from our own FDA.)

Generally, milk homemade this way will be slightly grainy - regardless of how long you blend - which my husband likes, but I do not. You may strain with a cheesecloth, although obviously, you lose some nice things like fiber by doing that.

Cool before using, unless you added ice cubes. Keep refrigerated. Only lasts a few days, so best to only make two or three days worth at a time.

Dairy Section
Dairy Section

Replacing Dairy in Your Diet Cheat Sheet

1 cup of milk, replace with one of the following:

--1 cup coconut milk (preferable the coconut milk in the dairy case, but the shelf stable kind will work too) -- my favorite!

--1 cup hazelnut or nut milk

--1 cup hemp milk

--1 cup rice milk

--1 cup soymilk (be careful of GMO soy milk!)

1 cup of buttermilk, replace with the following:

--Mix 2 cup of non-dairy milk with 1 tablespoon of lemon juice, apple cider vinegar or white balsamic vinegar

1 cup of dairy butter, replace with one of the following:

--1 cup non-dairy (and non-hydrogenated) butter substitute such as Earth Balance -- my favorite!

--1 cup coconut oil

-- ¾ cup of vegetable shortening

1 cup of heavy cream, replace with one of the following:

--1 cup full-fat unsweetened coconut milk (in a can) or coconut cream -- my favorite!

--1 cup of soy creamer

1 scoop of ice cream, replace with on of the following:

--1 scoop of coconut ice cream -- my favorite!

--1 scoop of rice ice cream

--1 scoop of soy ice cream

1 cup of sour cream, replace with the following:

--1 cup of non-dairy sour cream, such as Toffutti, or Follow Your Heart

I cup of yogurt, replace with one of the following:

--1 cup of coconut yogurt -- my favorite!

--1 cup rice yogurt

--1 cup soy yogurt

1 cup shredded cheese, replace with one of the following:

--1 cup non-dairy shredded cheese, such as Daiya or Galaxy Foods

1 slice of cheese, for sandwiches, replace with one of the following:

--1 slice Galaxy or Tufutti Vegan Cheese Slices

1 cup of cream cheese, replace with one of the following:

--1 cup non-dairy cream cheese, such as Follow Your Heart or Toffuti


Replacing Eggs in Your Diet

My preferred egg replacer is Ener-G Egg Replacer powder. Found in most health food stores, it is easy and quick to use. I use it in many of my bread/baking recipes with good results.

A tip I learned when using egg replacer is to ignore the suggested 1 TEASPOON of powder with 2 tablespoons of water direction they give. Increasing the powder to 1 TABLESPOON whisked into 2 tablespoons of warm water is much more effective. Let the mixture set for a few minutes before adding it to your recipe. The concoction will be frothy after sitting - which means it is working!

Fresh ground flax seeds are another good alternative to eggs. I've also used chia seeds (white variety is called Salba) - which don't need to be ground first - with some success. Chia seeds do impart a bit more distinct flavor, but gel up VERY nicely.

A basic alternative is 1 tablespoon ground flax seed, 1 tablespoon cornstarch, 1 tablespoon oil plus 2 tablespoons water or non-dairy milk. I have not tried this recipe, but I know some swear by it.

Egg Section
Egg Section

Replacing Egg in Your Diet Cheat Sheet

1 egg for baked goods for binding, replace with one of the following:

--1 tablespoon egg replacer powder (Ener-G) with 2 tablespoons of warm water (increase powder to 1 tablespoon rather than using the recipe on the egg replacer box) -- my favorite!

--2½ tablespoons of chia or solba seeds soaked in 3 tablespoons of warm water

--2 tablespoons arrowroot (or your favorite starch such as tapioca) with 2 tablespoons of water

--2½ tablespoons flaxseed meal with 3 tablespoons of warm water

--½ cup mashed banana

--¼ cup applesauce or other fruit or vegetable puree

--¼ cup of blended silken tofu or vegan yogurt

--3 tablespoons of vegan mayonnaise (e.g. Vegenaise) and ¼ teaspoon aluminum free baking powder.

1 egg in baked goods for leavening, replace with one of the following:

--1 tablespoon egg replacer powder with 2 tablespoons of warm water -- my favorite!

--1 teaspoon of mild vinegar combined with 1 cup of non-dairy milk to curdle (worked best with recipes using aluminum free, GF baking soda)

--2 teaspoons of aluminum-free, GF baking powder mixed with 1 tablespoon of oil and 2 tablespoons of water

--Scan ¼ cup of full fat coconut milk combined with 1 teaspoon aluminum free, GF baking powder

--¼ cup non-dairy yogurt

1 egg in baked goods for moisture, replace with one of the following:

--¼ cup applesauce or other fruit or vegetable puree -- my favorite!

--¼ cup coconut milk (canned style)

--1 teaspoon oil or nut/seed butter with ¼ cup of non-dairy milk

1 egg white, replace with one of the following:

--1 tablespoon egg replacer powder with 2 tablespoons of warm water -- my favorite!

--1 tablespoon agar agar powder or vegan gelatin dissolved in 1 tablespoon of water, whip, chill thoroughly, and whip some more (do not use for more than 2 egg white)

1 egg in savory foods, for binding, replace with one of the following:

--2 tablespoons Gluten Free flour or Gluten Free bread crumbs (save crusts and crumbles any time you make or buy a gluten free bread!) -- my favorite!

--1 tablespoon egg replacer powder with 2 tablespoons of warm water

--2½ tablespoons flaxseed meal with 3 tablespoons of warm water

--2 tablespoons tomato paste or other vegetable puree (mashed avocados or potatoes )

--2 tablespoons unsweetened nut/seed butter

--2 tablespoons moistened gluten free oatmeal

--1 teaspoon cornstarch and 3 teaspoons water

--¼ cup blended silken tofu

1 egg in savory foods, for leavening, replace with the following:

--¼ cup silken tofu

Vegan Food Substitutes - For a complete listing of Vegan substitutions, check out ...

One of my favorite guides to Vegan food substitution. Lots of recipes and suggestions for "veganizing" your favorite foods!

The Complete Guide to Vegan Food Substitutions: Veganize It!  Foolproof Methods for Transforming Any Dish into a Delicious New Vegan Favorite
The Complete Guide to Vegan Food Substitutions: Veganize It! Foolproof Methods for Transforming Any Dish into a Delicious New Vegan Favorite

Section One: Let the cows come home -- Foolproof substitutions for dairy

Section Two: Make the chickens smile -- Foolproof substitutions for eggs

Section three: Keep the farm animals flourishing -- Foolproof substitutions for meat

Section Four: Leave the bees to buzz -- Foolproof substitutions for animal by-products

Section Five: Let you body rejoice -- Foolproof substitutions for gluten, soy, refined sugar, and fat

Section Six: Enjoy kitchen success -- The complete chart of vegan food substitutions


Want to learn more about Replacing Gluten, Dairy and Egg?

I have written a brand new ebook on the Best and EASIEST Methods to Replace Gluten, Dairy and Eggs in Your Diet!!

The information in this lens is just a small sampling of the information in my new ebook:

Gluten Free Vegan Substitutions: How to Replace Gluten, Dairy and Eggs!

Replacing Gluten, Dairy and Egg in Your Diet
Replacing Gluten, Dairy and Egg in Your Diet

Gluten Free Vegan Substitutes ....

.... "How Replace Gluten, Dairy and Eggs in Your Diet" ebook

If you have not read my articles or blog, let me introduce you to the Gluten Free Vegan Living life.

I became gluten free and (mostly) vegan nearly 4 years ago after I was finally diagnosed with food intolerances. (At the time, the medical people thought I had early stages of Alzheimers!!)

So why did I put this ebook together? After much researching, I found tips here and there on good substitutions, but could not find a complete list with recipes... So I wrote this one!

Along with all the tips included in the ebook, I have included the following recipes:






**Not one, but FOUR cheese recipes

**And much more ....

And a couple bonus recipes:

**Black Forest Ice Cream

**Chocolate Nut Bites


Since this ebook is brand new, I am going to offer the first 100 people who buy my ebook on Gluten Free Vegan Substitutes an INTRODUCTORY DISCOUNT!


Share your thoughts and experiences with a Gluten Free Vegan diet with us!

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    • zabrinaw profile image


      5 years ago

      Wow, great lens! I've started to learn more and more substitutions, and I'm interested in going gluten-free someday.


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