What are some vegan substitutions?

You can still enjoy your non-vegan recipes! There are so many alternatives you won’t miss anything from your old diet. It is simple and easy to use vegan substitutes.


Milk: The best milk substitute for baking is soy milk or almond milk. 1 c. soy or almond milk = 1 c. dairy milk. You can find vanilla, chocolate and plain dairy-free milks. Other milks include hemp, rice, oat and coconut milks. Brands include Silk, So Delicious and Rice Dream.

Buttermilk: 1 c. buttermilk = 1 c. soymilk + 2 tbsp. lemon juice (allow to sit for 5 minutes) OR 1 c. buttermilk = 1/2 c. vegan sour cream mixed with 1/2 c. water

Eggs: 1 egg = 1/4 c. applesauce, 1/4 c. pureed banana, 1/4 c. squash, or 1/4 c. pumpkin. This will work for binding. Note that they will add some flavor, which may or may not be desirable depending on the recipe. I use bananas instead of eggs for french toast. Mashed tofu is a nice alternative to scrambled eggs. You can also buy a vegan egg substitute (EnerG egg replacer).Here are some other options: 1 egg = 1 tbsp. ground flax seed simmered in 3 tbsp. water OR 1 egg = 2 tbsp. water + 1 tbsp. oil +2 tsp. baking powder

Sugar: Many vegans do not eat sugar since some sugar is refined using bone char from animals. Alternatives include Stevia, organic sugar, coconut sugar, maple syrup, brown rice syrup and date sugar.

Honey: Vegans don’t eat honey because it comes from an animal. Some good substitutions include agave syrup, maple syrup, or date syrup.

You can find dairy free butter (Earth Balance or Spectrum brand), vegan cream cheese (Tofutti), vegan sour cream (Tofutti), mayonnaise (Follow Your Heart), yogurt (So Delicious, Silk), vegan cake and brownie mixes, vegan cheese (Daiya, Galaxy Foods, Vegan Gourmet), vegan chocolate bars, chocolate chips (Enjoy Life, SunSpire), vegan cookies (Newman O’s), and ice cream (Tofutti, Turtle Mountain, Taste the Dream, Ben & Jerry’s, So Delicious).

Vegan substitutions for Meat

You can find vegan bacon (Yves, Lightlife), beef jerky, deli meats (Tofurky, Yves), ground beef (Yves, Lightlife, Gardein), hamburgers (Boca, Amy’s, Gardein), hot dogs, (Smart Dogs, Tofurky, Lightlife, Yves), pepperoni (Yves, Lightlife), sausage (Lightlife, Tofurky, Yves), pizza (Toffuti, Amy’s), meat dinners (Gardein), and whole “turkeys” (Tofurky).

Tempeh, tofu, seitan and TVP (textured vegetable protein) are also good meat alternatives.

Check out these companies that make vegan products:

Allison’s Gourmet-organic vegan cookies and brownies

Amy’s Kitchen Inc.-organic vegetarian and vegan pot pies, entrees, burgers, pizzas, burritos, and soup

Boca Burger Inc.-vegan burgers

Daiya Foods-non-dairy cheese

Earth Balance-vegan butter, soymilk, soynog, and nut butters

Fantastic Foods-vegetarian meals

Follow Your Heart-vegan mayonaisse, salad dressings, vegan cheese

Gardein-meatless products

Lightlife Foods, Inc. -vegan meat substitutes

Newman’s Own Organics-vegan cookies

Silk- non-dairy milk

So Delicious-non-dairy milk, yogurt, ice cream, and creamer

Taste the Dream-non-dairy ice cream, milk, and chocolate bars

Tofutti Brands, Inc. -non-dairy frozen desserts and food products like sour cream and cream cheese

Turtle Island Foods, Inc. -Tofurky dinners, deli slices, and tempeh

Yves-meatless products

*Information from savvyvegetarian.com, thevegetariansite.com, veganoutreach.org, peta.org

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