When planning Thanksgiving dinner, food allergies can be a challenge. Whether you are struggling with food allergies, or a host that has a guest with food allergies, it does not have to be difficult. Substituting ingredients, trying food allergy friendly recipes, and other tricks can help you host a delicious food allergy friendly Thanksgiving meal.


There are substitutes for almost everything, especially when it comes to common food allergens. It is important to remember that not all substitutes are created equal, and some options might be more nutritionally balanced than others. Deciding which substitute is most beneficial will depend on the person with food allergies.

Milk: If you are looking for a milk substitute for baking you can try one of the following: rice milk, almond milk, coconut milk, cashew milk, hemp milk, pea milk, and soy milk.

Butter: Milk-free margarine and soy butter are common substitutes for butter. When baking with margarine, a low-water content one will work the best.

Yogurt: The most similar food substitute to milk-based yogurt is soy yogurt. You can also try coconut, almond, cashew, and pea-based yogurts.

Wheat: Wheat-free flours and grains come in wide variety, such as quinoa, potato, corn, millet, tapioca, and rice.

Eggs: Most grocery stores have powdered egg replacers that are free of the top 8 allergens to use for cooking. For baking, you can use one of the following (per egg called for in recipe):

  • ¼ cup of mashed banana
  • 1 tablespoon of ground flax seeds with 3 tablespoons of water. It must be mixed until fully absorbed
  • ¼ cup of unsweetened applesauce with ½ teaspoon of baking powder
  • 2 tablespoons of water with 1 tablespoon of corn or vegetable oil, and two teaspoons of baking powder


Allergy Friendly Recipes

If you are looking for a new recipe all together and not a food substitute, there are many food allergy friendly resources out there. Food allergy friendly recipe books can be found, and websites like Kids With Food Allergies have sections for sharing recipes. For more resources you can also visit Food Allergy Research & Education.

If you need help understanding or maintaining your food allergies, a Board-Certified Allergist at National Allergy & ENT can help. To schedule an appointment please call our offices at (843) 797-8162 or schedule online.