As many of us already know, living with intolerances and allergies is hard enough. Bringing shopping, cooking or dining out into the mix, however, can be a minefield in itself. Here is an easy list of alternatives to common allergens:

Dairy Alternatives

  • Coconut or Almond Milk: If you can have soy then soy is a good option, however, you could also opt for coconut milk or almond milk, as long as you do not have any nut allergies. Due to an increase in people avoiding dairy, the ‘mylk’ industry has boomed, with skim soy, almond, coconut, oat, rice and even macadamia milk being easily accessible in mainstream and independent supermarkets.
  • Dairy Free Margarine: This can be a great alternative to butter. Additionally, coconut oil and other cooking oils might also be useful in cooking or baking where butter would normally be required.
  • Sorbet or Dairy-Free Ice-Cream: The perfect substitute when you’ve got a hankering for a cold dessert. There are many dairy free ice-creams on the market, but a classic fruit sorbet can always go down just as well!

Egg Alternatives

  • ORGRAN No-Egg™ Egg Replacer: Used as a binding agent, this egg replacer allows you to create quality cakes and baked goods with a similar texture to those made with eggs. You can even make meringues and marshmallows!
  • ORGRAN Vegan Easy Egg™: Do you need to avoid eggs but don’t want to miss out on all your favourite egg dishes? With ORGRAN Vegan Easy Egg™ you don’t have to! This revolutionary alternative still lets you enjoy all of your scrambled egg, quiche, frittata and omelette recipes.

Peanut Alternatives

  • Sunflower Seed Butter: Possessing a similar flavour and texture to peanut butter, you won’t be missing out on much! For an added incentive, sunflower seeds are a good source of vitamin E and magnesium.
  • Sesame Seeds (Tahini): Featuring some great health benefits and packed with nutrients such as iron, calcium and vitamin B1, tahini is useful for dips, spreads and adding to your favourite dishes.
  • Coconut Paste: Made from shredded coconut, this paste can help support the immune system. It has an intense coconut flavour, and is a great substitute to add to your recipes!
  • Almond Butter: With a higher source of omega-3 fatty acids than peanut butter, almond butter has an abundance of nutrients like potassium, magnesium, vitamin E, phosphorous and iron. So, they’re delicious and good for you!

Wheat Alternatives:

  • ORGRAN has a great selection of trusted allergen free foods, including wheat free and gluten free products to cater for all of your cooking and baking needs. This ranges from flours to several varieties of pasta, bread, pizza and cake mixes, snacks, biscuits, breakfast foods and more. These wheat free alternatives to flour, pasta, bread and snacks provide an abundance of choice that taste great and won’t leave you craving the wheaty predecessor


  • Soy can be found in many prepared foods at your grocery store, so avoiding it can be tricky! Staying soy-free often means whipping up foods from home.
  • Dairy products like cow’s milk, ice-cream and yoghurt are good to go, but if you are unable to have soy and dairy, coconut-based products are great alternatives! However, always make sure coconut is a safe option for you.
  • Coconut Aminos: Another great soy-free option, coconut aminos is a delicious sauce made from coconut sap. It is dark, rich, salty and slightly sweet in flavour. It resembles a light soy sauce or tamari (wheat free soy sauce), but it is soy free and gluten free – making it the perfect replacement for those avoiding these allergens.
  • Coconut Oil:Coconut oil is a very handy alternative for replacing shortening and margarine. Using the same amount of coconut oil as you would with shortening or margarine will ensure your recipe goes according to plan!


  • ORGRAN Easy Bake Bread Mix:

Yeast is often found in the best carb ever, bread! But when we need to avoid yeast, Orgran’s Easy Bake Bread Mix and other bread mixes are the life-saving alternatives when you just need that bready goodness in your life.


For more information on “What’s the difference? Allergies and Intolerances” check out our blog post