Everyday Ingredient Substitutions

26 Feb


I have to say thanks to my mom for this post – she has greatly helped me along the ‘cleaner’ eating journey – she has done a ton of research and constantly sends me little tips and tricks along the way. Below are some of the substitutions that I do everyday in my baking and cooking. If you are interested in finding more great substitutions, I suggest you browse Pinterest – it has some amazing ideas for substitutions and recipes too!


For one (1) egg, you can use any of the following:

  • (1 Tbsp) Ground Flax Seed + (1/2 Cup) Water
  • (1/4 Cup) Unsweetened Applesauce
    • Only use if you don’t mind the taste of banana in your final creation
  • 1/2 of a Small Banana, mashed
  • (1 tsp) Baking Soda + (1 tsp) vinegar
    • Add baking soda to dry ingredients and the vinegar to the wet – combine wet and dry at the end
  • (1/4 Cup) Coconut Milk Yogurt
    • This is also a great replacement for sour cream


  • (1/2 Cup) Butter = (1/3 Cup) Oil
    • Canola Oil is best for general baking, olive oil for finer baking like breads
  • (1 Cup) Butter = (1 Cup) Dairy Free Organic Palm Shortening
    • Spectrum Naturals Organic Vegetable Shortening is best – they also have a butter flavor for recipes like frosting


  • (1 Cup) Buttermilk = (1 Tbsp) Lemon Juice + (1 Cup) Non-Dairy Milk
    • Combine ingredients and let it stand for 10 minutes

Sugar / Sweeteners:

In general, you can replace (1/2 Cup) Dry Sugar with (1/4 to 1/3 Cup) Liquid Sweetener – Honey, Agave, etc.

  • Agave
    • Only by raw
    • For the most part, stay away from Agave because it is very high in fructose
  • Pure Maple Syrup
    • One of the healthiest sweeteners to use
  • Honey
  • Coconut Nectar
    • Very healthy and in crystal form can be used cup for cup to replace sugar
  • Organic Evaporated Cane Juice (powdered and brown sugars)
    • Both are processed less than regular sugar and are better to use than regular sugar BUT have no health benefits like the others have


Instead of cornstarch, you can use the following:

  • Tapioca, Instant
    • A great thickener and binder
  • Potato Starch
  • Xantham Gum
  • Guar Gum


I hope this helps!


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