May 18, 2015

12 Handy Substitutions From a Food-Allergy Mom A veteran at preparing food-allergy friendly meals, this mom shares some of her favorite food substitutions.

Nearly six million children in America have food allergies, and Carol McMillan is the mother of two of them. Her son Isaac, 10, and daughter Zoe, 9, both are allergic to eggs, milk, peanuts, seeds, shellfish and other common foods.  Since she’s a veteran at preparing food-allergy friendly meals, we asked her to share some of her favorite food substitutions. She was kind enough to not only give us substitutions for cooking at home but also for ordering at restaurants.

Substitutions for cooking at home


  1. Eggs
  2. Honey Mustard
  3. Mayonnaise
  4. Milk
  5. Peanut Butter


  1. Ener-G Egg Replacer or applesauce
  2. Combine Vegenaise, honey and mustard
  3. Follow Your Heart Vegenaise
  4. Soy Milk, both plain and vanilla; Rice Milk
  5. Simple Soynut Butter

Substitutions for ordering at restaurants


  1. Battered and Fried Chicken    
  2. Potato Toppings: Sour Cream, Cheese, Bacon, etc…    
  3. Ranch Dressing    
  4. Bread Buns    
  5. Honey Mustard    
  6. French Fries    
  7. Regular Steamed Veggies


  1. Sauteed or Grilled Chicken (“Make sure it’s not marinated or cooked with allergen,” Carol says.)
  2. Potato Toppings: Ketchup or a Safe Salad Dressing
  3. Italian Dressing
  4. Lettuce Leaves
  5. Bring Homemade Version
  6. Fruit
  7. Steamed Veggies with no Butter