Allergy Free Pantry – Gluten, Dairy and Egg Replacements

By Dr Olivia Naturals Support • March 17, 2015

I know how overwhelming it can be to find out that you, or someone in your family has food sensitivities. You may not believe it, because you’ve eaten these foods daily without noticing any effect. However “how you feel” does not necessarily tell you how your body is “functioning.” People with food sensitivities experience an increase in inflammation, and inflammation is the underlying “cause” of many symptoms and diseases. So we can cover up the symptoms, while health continues to decline, or we can find the “cause.”

Some conditions affected by food sensitivites are:

  • Acid Reflux
  • Irritable Bowel Syndrome
  • Gastritis
  • Eczema & Psoriasis
  • Allergies
  • Asthma
  • ADD
  • Fibromyalgia
  • Chronic Fatigue
  • Auto-Immune disease

Here is a list of some of my favorite allergy replacementsthat are readily available at regular grocery stores. 


  • Milk: Rice Dream rice milk, Almond Milk, Coconut Milk, Soy Milk or Hemp Milk
  • Butter:  Earth’s Balance Spread (they also make a soy free version), Ghee (clarified butter), Coconut butter
  • Cheese: Daiya Shredded cheese (tapioca starch), soy cheese, rice cheese, almond cheese
  • Sour Cream & Cream Cheese: Tofutti (soy)
  • Ice Cream: So Delicious coconut milk ice cream, Rice Dream, Soy Dream, Hemp Milk Ice Cream, Sorbet
  • Yogurt: So Delicious Coconut Milk, Almond Milk or Soy Milk Yogurts
  • Whey Protein needs to be avoided, replace with Ultra Meal Rice Protein, Pea or Hemp Protein


  • Mayonnaise: Veganaisse (Vegan Mayo)
  • Cream-based dressings like Ranch and Cesar.  Use vinaigrettes instead.  Organicville Vegan Ranch may be used.
  • Baked goods containing eggs such as muffins, cakes, pastries: In baking and cooking use EnerG Egg Replacer (tapioca starch) to achieve the fluffy texture in cakes, pancakes, waffles and any other recipe calling for eggs.
  • Many people choose to use Chia seeds as an egg replacer.  The seeds do need to be soaked in water for 10 minutes prior to adding to a recipe.  Applesauce and sparkling water can also be tried in recipes.

Gluten (This includes anything made with wheat)

  • Van’s Free Waffles & French Toast Sticks(gluten, dairy and egg free)
  • Gluten free pasta made from: brown rice, corn or quinoa
  • CrunchMaster gluten free crackers
  • Cereal made from oats, rice or corn
  • Oatmeal is acceptable
  • (Any grain not testing positive is acceptable, for example, Newman’s Own makes Newman’s O’s and Fig Newman cookies made from barley flour.  They are wheat free and acceptable as long as you are not reacting to barley).
  • Bread made from potato flour, corn flour, rice flour, tapioca flour, millet, spelt flour or nut flours.
  • King Arthur’s Gluten Free Flour is ideal for cooking and baking and they have boxed mixes to make homemade gluten free bread, cookies, brownies, muffins, cakes, pancakes & waffles.
  • Bob’s Red Mill flour and baking mixes
  • Hodgson Mill flour and baking mixes
  • Lucy’s (gluten free, dairy free, egg free, nut free, soy free) cookies
  • Schar gluten free bread, pizza crust, dinner rolls, pasta
  • Udi’s gluten free (many products are dairy, soy and nut free, but not egg free)
  • Food for Life tortilla’s
  • Glutino: pretzels, crackers, pasta, cookies (not dairy free or egg free)
  • San-J Tamari Gluten Free Soy Sauce

Peanut & Tree Nut Allergies may use Sun Butter (sunflower seed butter) or Soy butter, from soy beans.