No eggs, dairy or oil, oh my!

It has been a challenge to learn what I can trade out and substitute for dairy and eggs. Texture is an important part of eating something and changing even one part can throw off the taste, texture or even if it will turn out. I thought I would help make your cooking life a little easier by sharing some of the ingredients I have been able to switch out and successfully use.

The substitutions and amounts are what I have had success using. I am still experimenting as I come across new recipes. It takes patience to figure out which is best in the various recipes

Eggs – the purpose of eggs in recipes is two fold. One is to give the recipe moisture and the purpose is to help paste and bind the ingredients together. The eggs give the other ingredients something to cling to while it’s cooking, helping it to keep its form.

Flax meal – 1 tablespoon flax meal plus 2 tablespoons of water, mix and then let set for 10 mins.
Applesauce – 1 tablespoon per egg
Avocado – 1 1/2 Tablespoon per egg

Dairy – Milk creates a liquid, but it also adds a creaminess to the recipe.

Coconut milk – change out for the exact amount needed
coconut yogurt – one of my very favorite substitutes. I usually do half coconut yogurt/half water. If a recipe calls for one cup of milk, I will add 1/2 cup coconut yogurt and 1/2 cup water, mix and then add to my recipe as directed.
Coconut cream – this one depends on the creaminess and thickness called for in the recipe. I use it for cucumber sauce in place of sour cream.

Cooking oil – used in recipes as another binding agent and liquid
Avocado – I have successfully interchanged the amount required
Applesauce – same as avocado
coconut cream – the cream at the top of the can, the rest of the liquid in the can be saved for another recipe.
Red Palm Oil – this is delicious! One of the oils we love because of the great flavors it creates for sautéing.
Palm Shortening – Mark likes using this in place of butter. it also works great as a hand lotion.
Olive oil – combined with palm shortening or red palm olive it creates a delicious flavor for cooking.

Mark cannot have rice because it is one of his high reactors and causes a lot of gut issues. This is complicated in the realm of his diet as most gluten free products are rice or soy base. We have had to create our own flour mixes. Here are our favorite flours.

Almond meal and Almond flour – Almond meal is great for biscuits, pancakes or hardier breads. It helps to create a more dense batter. Almond flour is a fine ground and is better for cookies and pastries.
Tapioca flour – is a finely ground and is great for cookies, pastries, doughs and batters that require a smoother texture.
Coconut flour – same as almond flour and tapioca flour (the three combined together creates a nice baking mix).

I hope this helps you create delicious recipes. If you have any questions I would be happy to answer them!


My rebel heart loves Jesus. It has been a journey learning about his love for me, but he continues to fight for me and has won my heart. I am learning to love and respect my husband Mark. After four years of being a mommy I fell in love with the role God had given me and I am now a passionate homeschool, stay at home mom. I love outdoor adventures with my family and our husky Skye. I love creating delicious physically and emotionally satisfying meals. I love walking life's hard road with those around me. I want to be a friend to the friendless and be a beacon of light and hope to the weary.

Leave a Reply

Your email address will not be published. Required fields are marked *