Finding reliable vegan and gluten-free substitutes for your favorite recipes can feel overwhelming, especially when you’re starting out! Whether you need to replace eggs, dairy, butter, gluten-containing flours, or other common ingredients, knowing the right swap is key to delicious results. That’s why we created this comprehensive, easy-to-use substitution guide specifically for the gluten-free vegan kitchen. Say goodbye to guesswork and hello to confident cooking and baking!
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Your Interactive Substitution Finder
Below is your searchable guide to nearly 80 (and growing!) vegan and gluten-free ingredient substitutions. Use the search bar within the table to quickly find the ingredient you need to replace, or sort the columns to explore different categories like baking substitutes, dairy alternatives, egg replacers, and more. We’ve included common swaps, measurement tips, and notes to help you succeed!
Gluten-Free & Vegan Substitutions Guide
Ready to adapt your favorite recipes? This Gluten-Free & Vegan Substitutions Guide helps you confidently swap ingredients. Find plant-based, gluten-free options for everything from butter and eggs to flour and dairy, complete with measurement tips. Use the search bar to quickly find what you need!| Ingredient to Replace | Category | Vegan Substitute | Gluten-Free Substitute | Combined V/GF Substitute | Best Use Case | Measurement/Ratio Notes | Brand Recommendations (Optional) | Notes/Tips (Optional) |
|---|---|---|---|---|---|---|---|---|
| Fats & Oils | ||||||||
| Butter | Fats / Baking | Vegan Butter; Coconut Oil; Veg Shortening; Canola Oil; Olive Oil; Fruit Purees; Nut Butters; Tahini | N/A | Vegan Butter; Coconut Oil; Veg Shortening (check label); Canola Oil; Olive Oil; Fruit Purees; Nut Butters; Tahini | Baking; Spreads; Pie Crusts; Sautéing | 1:1 usually for fats; purees may alter density | Miyoko's, Melt, Earth Balance, Nutiva | Stick forms best for baking. Consider flavor impact (coconut/olive oil). |
| Cooking Oil | Fats | Vegetable Broth; Water; Aquafaba | N/A | Vegetable Broth; Water; Aquafaba | Oil-free sautéing/frying | Use small amounts, add more as needed to prevent sticking | Works best for vegetables, less ideal for browning. | |
| Salad Dressing Oil | Fats / Emulsifier | Water; Fruit Juice; Non-dairy Yogurt/Mayo; Vinegar; Tahini; Blended Avocado | N/A | Water; Fruit Juice; Non-dairy Yogurt/Mayo (check GF); Vinegar; Tahini; Blended Avocado | Oil-free dressings | Adjust consistency as needed | Focuses on flavor from other ingredients. | |
| Coconut Oil | Fats / Baking | Use Unrefined Coconut Oil; Other Neutral Oils (Canola, Grapeseed - check smoke point); Vegan Butter | N/A | Use Unrefined Coconut Oil; Other Neutral Oils; Vegan Butter | Baking where coconut flavor is undesirable | 1:1 replacement | Refined has higher smoke point, less flavor. | |
| Dairy Alternatives | ||||||||
| Milk | Liquids / Baking | Almond, Soy, Oat, Rice, Cashew, Hemp, Coconut, Flax Milks | N/A | Almond, Soy, Oat (cert. GF), Rice, Cashew, Hemp, Coconut, Flax Milks | General Baking; Sauces; Beverages | 1:1 replacement usually | Califia, Silk, Oatly (GF), So Delicious, Natur-a | Use unsweetened plain for most savory. Full-fat soy mimics whole milk richness. |
| Heavy Cream | Liquids / Fats | Canned Coconut Cream (chilled solids); Cashew Cream; Soy Creamer; Blended Silken Tofu | N/A | Canned Coconut Cream; Cashew Cream; Soy Creamer (check GF); Blended Silken Tofu | Whipped Topping; Rich Sauces; Desserts | Chill can; Soak & blend 1 part cashews + 1 part water | Thai Kitchen, Native Forest (Coconut), Silk (Soy Creamer) | Coconut cream best for whipping. Cashew cream adds richness. |
| Buttermilk | Liquids / Baking | Plant Milk + Acid (Vinegar/Lemon Juice) | N/A | Plant Milk + Acid | Tenderizing baked goods (cakes, pancakes) | 1 cup = 1 cup Plant Milk + 1 Tbsp Acid (let sit 5 min) | Use unsweetened plain plant milk. | |
| Yogurt | Dairy / Baking / Dips | Plant-Based Yogurt (Soy, Almond, Coconut, Cashew, Oat) | N/A | Plant-Based Yogurt (check GF status, esp. Oat) | Baking (moisture); Dips; Breakfast | 1:1 replacement usually. Consider fat/sugar content. | Silk, So Delicious, Kite Hill, Forager Project | Plain, unsweetened is most versatile. Coconut yogurt can have distinct flavor. |
| Sour Cream | Dairy / Topping / Dips | Vegan Sour Cream (Tofu or Cashew based); Thick Plant Yogurt | N/A | Vegan Sour Cream (check GF); Thick Plant Yogurt (check GF) | Topping; Dips; Baking | 1:1 replacement usually | Tofutti, Follow Your Heart, Kite Hill | Can make cashew sour cream by blending soaked cashews, lemon juice, ACV, salt. |
| Cream Cheese | Dairy / Spreads / Baking | Vegan Cream Cheese (Tofu or Nut based) | N/A | Vegan Cream Cheese (check GF) | Spreads; Frostings; Cheesecakes; Dips | 1:1 replacement usually. Texture/melt may differ. | Miyoko's, Kite Hill, Tofutti, Daiya | Check ingredients, some contain nuts/soy. |
| Parmesan Cheese | Flavor / Topping | Nutritional Yeast; Ground Nuts/Seeds + Garlic Powder; Vegan Parmesan Alternatives | N/A | Nutritional Yeast; Ground Nuts/Seeds + Garlic Powder; Vegan Parmesan Alternatives (check GF) | Cheesy flavor; Pasta topping | Use to taste | Bragg, Bob's Red Mill (Nooch), Violife, Follow Your Heart | Nutritional yeast ("nooch") is key for cheesy flavor. |
| Ricotta Cheese | Dairy / Filling | Crumbled Firm Tofu (drained); Blended Cashew Cream; Almond Ricotta | N/A | Crumbled Firm Tofu; Blended Cashew Cream; Almond Ricotta (check GF) | Lasagna filling; Stuffed shells; Dips | Season tofu well (nooch, herbs, lemon). | Kite Hill (Almond Ricotta) | Press tofu well. |
| Cheese | Dairy | Commercial Vegan Cheeses (shreds, slices, blocks) | N/A | Commercial Vegan Cheeses (check GF) | Sandwiches; Pizza; Casseroles; Mac & Cheese | Melts differently than dairy cheese. Choose brand based on desired melt/flavor. | Chao, Violife, Daiya, Miyoko's, Field Roast | Quality and meltability vary widely by brand. Some are nut/soy based. |
| Eggs & Binders | ||||||||
| Egg Whole | Binding / Leavening | Flax/Chia Egg; Applesauce; Mashed Banana; Silken Tofu; Aquafaba; Veg Puree; Yogurt; Starch Slurry | N/A | Flax/Chia Egg; Applesauce; Mashed Banana; Silken Tofu; Aquafaba; Veg Puree; Plant Yogurt; Potato/Corn/Tapioca Starch Slurry | General Baking; Moisture; Richness; Leavening | See previous Egg entry & source details | Bob's Red Mill, Ener-G | Choice depends on function needed (binding vs moisture vs leavening). |
| Egg White | Leavening / Structure | Aquafaba (liquid from canned chickpeas) | N/A | Aquafaba | Meringues; Mousse; Lightening batters | 3 Tbsp Aquafaba ≈ 1 egg white. Whip with cream of tartar. | Works surprisingly well for whipping! | |
| Egg Yolks | Richness / Emulsifier | Blended Silken Tofu; Commercial Yolk Replacers; Kala Namak (for flavor) | N/A | Blended Silken Tofu; Commercial Replacers (check GF); Kala Namak | Custards; Sauces; Adding richness; Eggy flavor | Use tofu sparingly; Follow commercial product instructions. Kala Namak for flavor only. | Kala Namak (Indian black salt) provides sulfurous "eggy" smell/taste. | |
| Gelatin | Thickeners / Gelling | Agar-Agar; Pectin; Guar Gum; Xanthan Gum; Carrageenan (seaweed); Vegan Jel | N/A | Agar-Agar; Pectin; Guar Gum; Xanthan Gum; Carrageenan; Vegan Jel | Jellies; Panna Cotta; Thickening; Stabilizing | Follow package instructions (ratios/activation differ significantly) | NOW Foods (Agar), Bakol (Jel) | Agar needs boiling. Gums used in small amounts. |
| Flours & Starches | ||||||||
| All-Purpose Flour | Baking / Thickening | N/A (Often vegan) | GF AP Blend; Specific GF Flours (see below) | GF AP Blend with Xanthan Gum | General Baking (Cakes, Cookies, Muffins, Quick Breads) | 1:1 usually for blends; check blend instructions | King Arthur M4M, Bob's Red Mill 1-to-1 | Ensure blend has binder (xanthan gum) or add if needed. |
| Bread Flour | Baking (Yeast Breads) | N/A (Often vegan) | GF Bread Flour Blend | GF Bread Flour Blend (often contains protein isolates, specific starches, gums) | Yeast breads, Pizza dough | Follow specific GF bread blend instructions. Often requires different hydration/technique. | King Arthur, Bob's Red Mill (GF Bread Mixes) | GF bread baking is complex; blends formulated for structure. |
| Cake Flour | Baking (Tender Goods) | N/A (Often vegan) | GF Cake/Pastry Flour Blend; Lower protein GF AP Blend; Add cornstarch to GF AP Blend | GF Cake/Pastry Blend; Lower protein GF AP Blend | Cakes, Pastries, tender baked goods | Substitute 2 Tbsp GF AP flour with 2 Tbsp cornstarch/arrowroot per cup for lighter texture. | Aims for lower protein content than regular GF AP blends. | |
| Almond Flour | Baking / Breading | Hazelnut Flour; Sunflower Seed Flour; Oat Flour (cert GF); Cassava Flour | N/A (Usually GF) | Hazelnut Flour; Sunflower Seed Flour; Oat Flour (cert GF); Cassava Flour | Paleo baking; Cookies; Cakes; Breading | Not always 1:1. Affects density/moisture. Oat flour is lighter. | Bob's Red Mill, Anthony's Goods | Made from ground almonds, adds moisture and fat. |
| Coconut Flour | Baking / Thickening | No direct 1:1 substitute | N/A (Usually GF) | No direct 1:1 substitute | Specific recipes formulated for it; Thickening | Highly absorbent, requires much more liquid. Use only in recipes calling for it. | Anthony's Goods, Bob's Red Mill | High fiber, distinct flavor. Cannot be swapped easily for other flours. |
| Oat Flour | Baking | Other GF flours (blend depends on recipe) | Ensure Certified GF Oats | Ensure Certified GF Oat Flour | Muffins; Cookies; Pancakes; Binders | Can make by blending certified GF rolled oats. Lighter than some GF flours. | Bob's Red Mill (GF) | Can be contaminated with gluten if not certified. |
| Buckwheat Flour | Baking | Other GF flours (blend depends on recipe) | N/A (Usually GF) | Buckwheat Flour | Pancakes; Crepes; Noodles (Soba - check 100%); Savory baking | Distinct earthy flavor. Often blended with other flours. | Bob's Red Mill, Anthony's Goods | Despite name, not related to wheat. |
| Rice Flour | Baking / Thickening | Other GF flours (blend depends on recipe) | N/A (Usually GF) | Rice Flour (White/Brown) | GF Blends; Noodles; Thickening (esp. white) | White is lighter, Brown is heavier/nuttier. Can be gritty if used alone. | Bob's Red Mill, Authentic Foods | Common base in many GF blends. |
| Garbanzo Flour | Baking / Binding | Other GF flours (blend depends on recipe) | N/A (Usually GF) | Chickpea Flour | Savory pancakes (socca); Binding; Egg replacement in some recipes; Falafel | Distinct flavor, can be bitter. Good protein source. | Bob's Red Mill | Also called Gram or Besan flour. |
| Chickpea Flour | Baking / Binding | Other GF flours (blend depends on recipe) | N/A (Usually GF) | Chickpea Flour | Savory pancakes (socca); Binding; Egg replacement in some recipes; Falafel | Distinct flavor, can be bitter. Good protein source. | Bob's Red Mill | Also called Gram or Besan flour. |
| Sorghum Flour | Baking | Other GF flours (blend depends on recipe) | N/A (Usually GF) | Sorghum Flour | GF Blends; Cakes; Cookies; Breads | Mildly sweet, light color. Good alternative to rice flour in blends. | Bob's Red Mill, Authentic Foods | Often used in commercial GF blends. |
| Tapioca Starch | Thickening / Baking | Arrowroot Powder; Cornstarch; Potato Starch | N/A (Usually GF) | Arrowroot Powder; Cornstarch (check non-GMO); Potato Starch | Thickening sauces/pies; Binder/texture in GF baking | Creates slightly chewy texture in baking. Thickens at low temp. | Bob's Red Mill, Anthony's Goods | Derived from cassava root. |
| Tapioca Flour | Thickening / Baking | Arrowroot Powder; Cornstarch; Potato Starch | N/A (Usually GF) | Arrowroot Powder; Cornstarch (check non-GMO); Potato Starch | Thickening sauces/pies; Binder/texture in GF baking | Creates slightly chewy texture in baking. Thickens at low temp. | Bob's Red Mill, Anthony's Goods | Derived from cassava root. |
| Potato Starch | Thickening / Baking | Cornstarch; Tapioca Starch; Arrowroot Powder | N/A (Usually GF) | Cornstarch (check non-GMO); Tapioca Starch; Arrowroot Powder | Thickening; Binder/texture in GF baking | Different from potato flour. Adds moisture to baked goods. | Bob's Red Mill | Good for sauces needing high temp. |
| Arrowroot Starch | Thickening | Cornstarch; Tapioca Starch; Potato Starch | N/A (Usually GF) | Cornstarch (check non-GMO); Tapioca Starch; Potato Starch | Thickening sauces, gravies, fruit fillings | Thickens clearly. Good for acidic liquids. Doesn't tolerate high heat as well as cornstarch. | Bob's Red Mill | Neutral flavor. |
| Arrowroot Powder | Thickening | Cornstarch; Tapioca Starch; Potato Starch | N/A (Usually GF) | Cornstarch (check non-GMO); Tapioca Starch; Potato Starch | Thickening sauces, gravies, fruit fillings | Thickens clearly. Good for acidic liquids. Doesn't tolerate high heat as well as cornstarch. | Bob's Red Mill | Neutral flavor. |
| Cornstarch | Thickening | Arrowroot Powder; Tapioca Starch; Potato Starch | N/A (Usually GF) | Arrowroot Powder; Tapioca Starch; Potato Starch | Thickening sauces, puddings | Thickens well, opaque finish. Can clump if added directly to hot liquid. | Check non-GMO sources if preferred. | |
| Guar Gum | Binder / Thickener (GF) | Psyllium Husk; Chia Seeds; Flaxseed Meal | N/A | Psyllium Husk; Chia Seeds; Flaxseed Meal | GF Baking (structure/binding); Thickening sauces/dressings | Use small amounts (often 1/4 - 1 tsp per cup of flour). Follow recipe. | Bob's Red Mill | Mimics gluten's binding properties. Too much makes things gummy. |
| Xanthan Gum | Binder / Thickener (GF) | Psyllium Husk; Chia Seeds; Flaxseed Meal | N/A | Psyllium Husk; Chia Seeds; Flaxseed Meal | GF Baking (structure/binding); Thickening sauces/dressings | Use small amounts (often 1/4 - 1 tsp per cup of flour). Follow recipe. | Bob's Red Mill | Mimics gluten's binding properties. Too much makes things gummy. |
| Psyllium Husk | Binder / Fiber (GF) | Xanthan Gum; Guar Gum; Chia/Flax Meal (may alter liquid) | N/A | Xanthan Gum; Guar Gum; Chia/Flax Meal | GF Baking (esp. breads for structure/moisture); Binding | Adds significant fiber and absorbs liquid. Follow recipe instructions. | NOW Foods | Often used in GF bread recipes. |
| Sweeteners | ||||||||
| Honey | Sweeteners | Maple Syrup; Agave Nectar; Brown Rice Syrup; Date Paste; Coconut Nectar; Molasses | N/A | Maple Syrup; Agave Nectar; Brown Rice Syrup; Date Paste; Coconut Nectar; Molasses | General Sweetening | 1:1 usually, adjust liquids slightly for liquids. Flavors vary. | Agave is sweeter. Molasses has strong flavor. | |
| Granulated Sugar | Sweeteners | Raw Cane Sugar; Coconut Sugar; Maple Syrup; Agave Nectar | N/A | Raw Cane Sugar; Coconut Sugar; Maple Syrup; Agave Nectar | Baking; General Sweetening | Liquid sweeteners require liquid reduction elsewhere. Coconut sugar is less sweet, caramel flavor. | Wholesome Sweeteners (Raw Cane) | Refined white sugar may use bone char; choose organic/raw/vegan certified if concerned. |
| Brown Sugar | Sweeteners | Coconut Sugar; Maple Syrup (+ maybe extra molasses); Sucanat; Date Sugar | N/A | Coconut Sugar; Maple Syrup; Sucanat; Date Sugar | Baking (adds moisture/molasses flavor) | Coconut/Date sugar often 1:1 but less moist. Maple adds liquid. | Wholesome Sweeteners | Brown sugar is white sugar + molasses. Date sugar doesn't dissolve like regular sugar. |
| Powdered Sugar | Sweeteners / Frosting | Blend Granulated Vegan Sugar (raw/coconut) until fine; Commercial Vegan Powdered Sugar | Check Labels | Blend Granulated Vegan Sugar; Commercial Vegan Powdered Sugar (check cornstarch source) | Frostings; Glazes; Dusting | Blend with a little cornstarch/arrowroot to prevent clumping. | Wholesome Sweeteners | Conventional powdered sugar contains cornstarch (usually GF). |
| Date Syrup | Sweeteners / Binders | Other liquid sweeteners (Maple/Agave); Fruit Purees | N/A | Other liquid sweeteners; Fruit Purees | Whole food sweetener; Binding in bars/balls; Baking | Adds significant moisture and fiber. Flavor is caramel-like. | Can make by blending soaked dates with water. | |
| Date Paste | Sweeteners / Binders | Other liquid sweeteners (Maple/Agave); Fruit Purees | N/A | Other liquid sweeteners; Fruit Purees | Whole food sweetener; Binding in bars/balls; Baking | Adds significant moisture and fiber. Flavor is caramel-like. | Can make by blending soaked dates with water. | |
| Molasses | Sweeteners / Flavor | Maple Syrup; Agave Nectar (less flavor); Brown Rice Syrup; Date Syrup | N/A | Maple Syrup; Agave Nectar; Brown Rice Syrup; Date Syrup | Baking (Gingerbread); Flavoring | Strong flavor, use judiciously. Blackstrap is very strong/bitter. | Grandma's Molasses | Adds iron. Contributes to brown sugar flavor. |
| Corn Syrup | Sweeteners / Texture | Brown Rice Syrup; Agave Nectar; Maple Syrup; Golden Syrup (Lyle's) | Check Labels | Brown Rice Syrup; Agave Nectar; Maple Syrup; Golden Syrup (check GF) | Candies; Baked goods (prevents crystallization, adds moisture) | Flavor and sweetness vary. May alter texture slightly. | Often used for texture rather than just sweetness. | |
| Meat/Poultry/Fish | ||||||||
| Ground Chicken | Protein / Main | Lentils; Crumbled Tempeh/Tofu; Mushrooms; Walnuts; Plant-Based Grounds; Cooked Grains (Quinoa/Rice) | N/A | Lentils; Crumbled Tempeh/Tofu (check GF); Mushrooms; Walnuts; Plant-Based Grounds (check GF); Grains | Tacos; Chili; Bolognese; Burgers; Meatloaf | Season well! Combine ingredients for better texture (e.g., lentils + mushrooms + walnuts). | Beyond Meat, Impossible Foods, Gardein | Texture varies greatly. |
| Ground Beef | Protein / Main | Lentils; Crumbled Tempeh/Tofu; Mushrooms; Walnuts; Plant-Based Grounds; Cooked Grains (Quinoa/Rice) | N/A | Lentils; Crumbled Tempeh/Tofu (check GF); Mushrooms; Walnuts; Plant-Based Grounds (check GF); Grains | Tacos; Chili; Bolognese; Burgers; Meatloaf | Season well! Combine ingredients for better texture (e.g., lentils + mushrooms + walnuts). | Beyond Meat, Impossible Foods, Gardein | Texture varies greatly. |
| Pulled Pork | Protein / Main | Shredded Jackfruit (young, green); Shredded King Oyster Mushrooms; Shredded Tofu/Tempeh | N/A | Shredded Jackfruit; Shredded King Oyster Mushrooms; Shredded Tofu/Tempeh (check GF) | Sandwiches; Tacos; BBQ dishes | Use jackfruit in brine/water. Cook mushrooms well. Absorbs sauce flavor well. | Upton's Naturals (Jackfruit) | Focus is on texture and sauce absorption. |
| Pulled Chicken | Protein / Main | Shredded Jackfruit (young, green); Shredded King Oyster Mushrooms; Shredded Tofu/Tempeh | N/A | Shredded Jackfruit; Shredded King Oyster Mushrooms; Shredded Tofu/Tempeh (check GF) | Sandwiches; Tacos; BBQ dishes | Use jackfruit in brine/water. Cook mushrooms well. Absorbs sauce flavor well. | Upton's Naturals (Jackfruit) | Focus is on texture and sauce absorption. |
| Steak | Protein / Main | Portobello Mushrooms (large caps); Thick-cut Tofu/Tempeh (marinated); Seitan (NOT GF) | N/A | Portobello Mushrooms; Thick-cut Tofu/Tempeh (check GF) | Grilling; Roasting; Stir-fries | Marinades are key for flavor. Press tofu/tempeh well. | Seitan is wheat gluten, offers 'meaty' texture but definitely not GF. | |
| Diced Chicken | Protein / Main | Tofu; Tempeh; Chickpeas; Cauliflower Florets; Seitan (NOT GF); Commercial Vegan Chicken pieces | N/A | Tofu; Tempeh (check GF); Chickpeas; Cauliflower; Commercial Vegan Chicken pieces (check GF) | Stir-fries; Curries; Salads; Skewers | Press tofu/tempeh. Cauliflower works well battered/fried (e.g., Buffalo). | Gardein, Tofurky, Daring | Texture/flavor depend heavily on preparation/sauce. |
| Chicken Breast | Protein / Main | Tofu; Tempeh; Chickpeas; Cauliflower Florets; Seitan (NOT GF); Commercial Vegan Chicken pieces | N/A | Tofu; Tempeh (check GF); Chickpeas; Cauliflower; Commercial Vegan Chicken pieces (check GF) | Stir-fries; Curries; Salads; Skewers | Press tofu/tempeh. Cauliflower works well battered/fried (e.g., Buffalo). | Gardein, Tofurky, Daring | Texture/flavor depend heavily on preparation/sauce. |
| Fish Fillets | Protein / Main | Tofu (firm, well-pressed); Tempeh; Hearts of Palm; Artichoke Hearts; Commercial Vegan Fish | N/A | Tofu; Tempeh (check GF); Hearts of Palm; Artichoke Hearts; Commercial Vegan Fish (check GF) | Battered/Fried ('Fish' Tacos); Flaked ('Tuna' Salad); Baked | Use nori seaweed for fishy flavor. Hearts of Palm/Artichoke can mimic flaky texture. | Gardein (Fishless Filets), Good Catch | Chickpeas often used for mock tuna salad. |
| Bacon | Flavor / Texture | Mushroom Bacon; Tempeh Bacon; Eggplant Bacon; Rice Paper Bacon; Coconut Bacon | N/A | Mushroom Bacon; Tempeh Bacon (check GF); Eggplant Bacon; Rice Paper Bacon; Coconut Bacon | Flavoring dishes; BLTs; Topping | Marinades typically include liquid smoke, soy sauce (use tamari/aminos), maple syrup, paprika. | Lightlife (Tempeh Bacon), Hooray Foods | Focuses on smoky, salty, slightly sweet flavor and crispy texture. |
| Sausage | Protein / Flavor | Commercial Vegan Sausage (links/patties/crumbles); Seasoned Lentil/Bean mixture; Seitan (NOT GF) | N/A | Commercial Vegan Sausage (check GF); Seasoned Lentil/Bean mixture | Breakfast; Pizza topping; Pasta dishes | Flavor profile varies greatly by brand/recipe. | Field Roast, Beyond Sausage, Lightlife | Check GF status carefully on commercial products. |
| Tuna | Protein / Salad | Mashed Chickpeas; Mashed Hearts of Palm; Commercial Vegan Tuna | N/A | Mashed Chickpeas; Mashed Hearts of Palm; Commercial Vegan Tuna (check GF) | Tuna' Salad Sandwiches; Melts | Mix with vegan mayo, celery, onion, seasonings (kelp granules add sea flavor). | Good Catch, Loma Linda | Chickpeas are a very common base. |
| Broths & Flavor | ||||||||
| Chicken Broth | Flavor Base | Vegetable Broth; Mushroom Broth; Vegan Bouillon/Base; Miso Paste (diluted) | Check Labels (often GF) | Vegetable Broth; Mushroom Broth; Vegan Bouillon/Base (check GF); Miso Paste (check GF) | Soups; Stews; Sauces; Cooking Grains | 1:1 replacement. Miso adds umami/saltiness. | Better Than Bouillon (Veg/NoChicken/NoBeef) | Check sodium levels. Mushroom broth adds depth. |
| Beef Broth | Flavor Base | Vegetable Broth; Mushroom Broth; Vegan Bouillon/Base; Miso Paste (diluted) | Check Labels (often GF) | Vegetable Broth; Mushroom Broth; Vegan Bouillon/Base (check GF); Miso Paste (check GF) | Soups; Stews; Sauces; Cooking Grains | 1:1 replacement. Miso adds umami/saltiness. | Better Than Bouillon (Veg/NoChicken/NoBeef) | Check sodium levels. Mushroom broth adds depth. |
| Worcestershire Sauce | Flavor Base / Umami | Vegan Worcestershire Sauce; DIY Blend (Tamari/Aminos, ACV, Molasses, Spices) | Check Labels (some contain gluten) | Vegan Worcestershire Sauce (check GF); DIY Blend (using Tamari/Aminos) | Marinades; Sauces; Savory dishes (Bloody Marys, Caesar salad) | Traditional contains anchovies. Check labels carefully. | Annie's, The Wizard's | Adds complex savory, tangy, slightly sweet flavor. |
| Soy Sauce | Flavor Base / Umami | N/A (Often vegan) | Tamari; Coconut Aminos; Liquid Aminos | Tamari (check label); Coconut Aminos; Liquid Aminos (check GF) | Marinades; Stir-fries; Dipping Sauce | Tamari is less salty, often GF. Coconut aminos sweeter, soy/GF free. | San-J (Tamari), Bragg (Aminos), Coconut Secret | Check labels as some soy sauce contains wheat. |
| Fish Sauce | Flavor Base / Umami | Vegan Fish Sauce; DIY Blend (Seaweed, Tamari/Aminos, Mushroom, Pineapple Juice) | Check Labels | Vegan Fish Sauce (check GF); DIY Blend (using Tamari/Aminos) | Southeast Asian cooking; Adding deep umami/saltiness | Traditional contains fermented fish. | Ocean's Halo, Fysh Sauce | Replicates the pungent, salty, umami flavor. |
| Miso Paste | Flavor Base / Umami | N/A (Vegan) | Check Labels (usually GF, but check) | Miso Paste (check GF) | Soups; Marinades; Dressings; Glazes | Different types (white, yellow, red) have different strengths/flavors. Adds saltiness/umami. | Miso Master, Hikari Miso | Fermented soybean paste. A little goes a long way. |
| Liquid Smoke | Flavor | N/A (Usually Vegan) | Check Labels (usually GF) | Liquid Smoke (check GF) | Adding smoky flavor without smoking (BBQ sauce, marinades, 'bacon') | Use very sparingly, it's potent. | Wright's, Colgin | Check ingredients for additives if concerned. |
| Other | ||||||||
| Bread Crumbs | Binding / Topping | GF Bread Crumbs; Crushed GF Crackers/Cereal; Ground Nuts/Seeds; Rolled Oats (cert GF); Quinoa Flakes | Use GF alternatives | GF Bread Crumbs; Crushed GF Crackers/Cereal; Ground Nuts/Seeds; Rolled Oats (cert GF); Quinoa Flakes | Binding (meatloaf/burgers); Topping (casseroles); Breading | Season alternatives well. Texture will vary. | Aleia's, Schär, Ian's | Easy to make GF bread crumbs from stale GF bread. |
| Nuts | Texture / Flavor | Seeds (Sunflower/Pumpkin/Sesame/Hemp); Rolled Oats (cert GF); Rice Crisps; Crushed Pretzels (check GF) | Use Certified GF alternatives | Seeds; Rolled Oats (cert GF); Rice Crisps; Crushed Pretzels (cert GF) | Baking; Granola; Toppings; Replacing nut butters (use seed butter) | Consider texture/flavor differences. Seeds provide good crunch. | SunButter (Sunflower Seed Butter) | Seed butters (sunflower, tahini, pumpkin seed) can replace nut butters. |
| Fresh Herbs | Flavor | Dried Herbs | N/A | Dried Herbs | Flavoring dishes | Use 1/3 the amount of dried herbs for fresh (1 Tbsp fresh = 1 tsp dried) | Dried herbs are more concentrated. Add dried earlier in cooking, fresh later. | |
| Garlic Clove | Flavor | Garlic Powder; Granulated Garlic; Jarred Minced Garlic | N/A | Garlic Powder; Granulated Garlic; Jarred Minced Garlic | Flavoring dishes | ~1/8 tsp Garlic Powder = 1 clove. Adjust to taste. | Powder disperses easily, fresh has stronger bite. | |
| Onion | Flavor / Aromatic | Onion Powder; Dried Minced Onion; Shallots; Leeks (milder part) | N/A | Onion Powder; Dried Minced Onion; Shallots; Leeks | Flavor base; Aromatics | ~1/2 tsp Onion Powder = 1/2 small onion chopped. Adjust to taste. | Different onion types (yellow, red, white, sweet) have slightly different flavors. | |
| Mayonnaise | Emulsifier / Spread | Vegan Mayo | N/A (Egg is not GF) | Vegan Mayo (check GF) | Sandwiches; Salads; Dips; Dressings | Texture/flavor varies by brand (often oil or tofu based). | Just Mayo, Hellmann's/Best Foods Vegan, Vegenaise | Easy to make with aquafaba or cashews. |
| Marshmallows | Sweet / Texture | Vegan Marshmallows | N/A (Gelatin is not GF) | Vegan Marshmallows (usually GF, check pkg) | S'mores; Hot Chocolate; Rice Krispie Treats (use GF cereal) | Traditional marshmallows contain gelatin. | Dandies, Trader Joe's | Vegan marshmallows often use soy protein or carrageenan. Melt differently than traditional. |
| Ghee | Fats / Cooking | Vegan Butter; Coconut Oil; Avocado Oil | N/A (Clarified butter) | Vegan Butter; Coconut Oil; Avocado Oil | High-heat cooking; Indian cuisine | Ghee is clarified butter (dairy). Use high smoke point oil or vegan butter. | Has a high smoke point and nutty flavor. |
We’re always working to make this guide even better. If you have a favorite substitution you don’t see listed, let us know in the comments!
Notes/Tips
- Always double-check product labels, especially for gluten certification (like with oats) and hidden allergens, as formulations can change.
- Baking is a science! While these substitutions are reliable starting points, results can sometimes vary slightly based on the specific recipe or brands used.
- Don’t be afraid to experiment! Sometimes the best discoveries come from trying different options.
- Bookmark this page! Our Gluten-Free & Vegan Substitutions Guide is your go-to resource for confidently adapting recipes to fit your dietary needs. We hope this tool makes your time in the kitchen easier and even more delicious!
- Found this guide helpful? Please share it with friends or family navigating the vegan and gluten-free world! Have a question or a favorite swap? Leave a comment below!
Frequently asked questions:
How often is this guide updated?
We aim to review and add new substitutions regularly as we discover them or as new products become available. Check back periodically!
Are the measurement ratios exact?
The ratios provided (like 1:1 or specific measurements for egg replacers) are standard recommendations and generally work well. However, factors like humidity or the specific properties of different brands can sometimes require minor adjustments – use them as your starting point.
Can I submit a substitution to be added?
Absolutely! While we can’t promise to add every suggestion, we love hearing from you. Please leave your suggestion in the comments below, and we’ll review it for potential inclusion during our next update.
[…] While this post covers the basics, for a comprehensive, searchable guide with nearly 80 specific ingredient swaps, including measurement tips and brand ideas, be sure to check out our interactive Gluten-Free & Vegan Substitutions Guide! […]