Food Allergy Resources

Basic Recipe Substitutions for Soy Allergy

April 2009

Soy Substitutes for Cooking and Baking

In this article: Substituting for Soy Oil Substituting for Soy Margarine Substituting for Soy Sauce Substituting for Teriyaki Sauce Substituting for Miso Soy-Free Recipes

Related KFA resources: Soy Allergy Avoidance List Frequently Asked Questions about Food Labeling Grocery Shopping for a Child with Food Allergies

Overview: Basic Ingredient Substitutions for Food Allergies Many common allergens are also common ingredients in your favorite recipes. There are some ingredients for which you can easily and successfully use non-allergenic substitutes, and there are others for which satisfactory substitutes do not exist. Whether or not a "safe" version of a recipe can be successfully made often depends on two important factors. First: what is the role of the allergen in the recipe? Second: how many of the recipe's ingredients require substitutions? If the recipe only has 5 ingredients and you need to swap out 4 of them, the end result might bear little resemblance to the original dish. The bottom line: sometimes you can create a "safe" version of a recipe, and sometimes you are better off finding a different recipe altogether.

The following is a general guide to using ingredient substitutions for soy allergy. Please verify the ingredients and safety of any products named to ensure that it is safe for your child’s unique allergy issues.

If you need additional assistance in finding product suggestions or where to find ingredients for substituting, post a message in the KFA Food and Cooking forum (for KFA Family Members) to obtain suggestions from other parents of food allergic children who are also managing the same food allergies.

Substitutes for Soy Oil

Soy oil can be substituted with another oil safe for the allergies you are managing. Canola oil has a mild flavor and is a good substitute for baked goods or desserts, while oils with a distinct flavor such as corn oil or olive oil can be substituted in savory dishes.

Substituting for Soy Margarines

Soy-free margarines can be substituted with real butter if you are not managing a milk allergy. For those needing a milk- and soy-free margarine (that is also free of soy oil and soy lecithin), the only options are Earth Balance Soy Free Natural Buttery Spread and Kosher for Passover margarines that are available in the early months of each year when makers of Kosher margarines reformulate their products to be free of legumes. At other times of year, the Kosher margarines will have soy in them, so read packaging carefully. Kosher for Passover margarines freeze well. If you purchase in bulk and double wrap, you can buy a supply that will last from one year to the next. Some Kosher web sites, such as www.kosher.com, may have Passover margarine available throughout the year. Be sure to verify the ingredients to make sure it is the Kosher for Passover version.

Substituting for Soy Sauce

Soy sauce in recipes generally serves the purpose of adding a salty flavor, so any substitute used should have a salty flavor to impart the same quality to a recipe. There is a chick pea-based miso available from South River Miso that works well. Other options to try that will impart a unique flavor with a salty component are olive brine, umeboshi vinegar (also called ume plum vinegar) or balsamic vinegar plus a fair amount of salt.

Fresh Chili Garlic Sauce is a substitute for soy sauce (For KFA Family Members)

Substituting for Teriyaki Sauce

Teriyaki sauce is another sauce for which there is no true replacement; however, two other options to try are a sweet and sour sauce if you can find one with ingredients safe for the allergies you are managing, or a combination of balsamic vinegar, orange juice, white or brown sugar, water, olive oil and pepper.

Substituting for Soybean Paste (Miso)

For recipes calling for soybean paste, non-soy-based miso pastes are available that are made of chick peas and rice or azuki beans and rice from South River Miso.

Soy Free Recipes from Safe Eats™

The following free recipes are available for you to preview the quality of soy allergy safe recipes in our Safe Eats ™ recipe database. To access all of our great allergen-free recipes, sign up for a Family Membership.

Wacky Cake: Free of Milk, Egg and Soy Soy-Free Fresh Fruit Cobbler Soy-Free Mexican Chicken Soy-Free and Milk-Free Hot Chocolate

Black Bean Salad

Special thanks to KFA volunteers Kathy Przywara, Amy Hugon and Melanie Carver; and Linda Coss of www.foodallergybooks.com for providing their assistance in developing this resource.

Approved by KFA Medical Advisory Team January 2008. Updated April 2009.