How can you substitute for dairy or gluten-containing items and still stay on the GFCF diet? It’s actually easier than you think for most items. Many times when I’m trying to adapt a recipe, I find I need to either find a common substitution, or create one. This can take quite a bit of time, so I thought it would be helpful to create a resource for you to refer back to easily when you are cooking. Therefore, I’ve compiled a list of common dairy substitutions and a list of common gluten substitutions to help you stay true to the gluten-free, casein-free diet without getting too frustrated in the process!
Dairy Substitutions –
Stick Butter – Willow Run Soybean Margarine by Shedd’s (if you can eat soy); OR, Ghee (clarified butter) : this doesn’t contain casein and yet has all the richness of butter; OR, Spectrum Organic Shortening (I use this when I need more than a few tablespoons); OR, Coconut Oil (melts nicely, easy to scoop into a measuring cup).
Buttermilk – 1 cup milk alternative (unsweetened, unflavored) with 1 Tbsp lemon juice or apple cider vinegar
Milk – substitute 1:1 with milk alternatives like rice milk, soy milk, almond milk, or coconut milk
Yogurt – substitute 1:1 with So Delicious coconut milk yogurt or soy-based yogurt
Cream -1/4 cup soy half-n-half, mixed with ¼ cup soy margarine, melted, and ½ c unsweetened soymilk; OR, 1 cup cream of coconut
Condensed Milk – substitute 1:1 with canned coconut milk
Gluten Substitutions –
Gluten-Free Flours – rice, sorghum, corn, amaranth, soy, almond meal, coconut flour, quinoa flour, flaxseed flour, arrowroot,millet, buckwheat, etc.
Pastas – rice pasta, corn pasta, quinoa pasta
Cereals – items made with rice, corn, or gluten-free oats and marked “gluten-free” (watch out for extra chemicals though in some mainstream cereals!)
Breads – rice cakes, corn tortillas, gluten-free bread mixes, gluten-free crackers
Oats – look for “gluten-free” certified oats (Trader Joe’s sells them)
Rice – rice doesn’t contain gluten; if you need to avoid rice, try quinoa because it is very similar in taste/texture
Are there any substitutions that I missed? Have one you’d like to share? Please comment below.