Plant-Based Food Swaps For Allergens And Vegans

If you’ve switched to a plant-based diet then your food options have become a lot more limited and you've got to work just a little bit harder to meet your nutritional needs. But you don’t have to sacrifice taste to become a vegan or vegetarian – there are a lot of food swaps out there to make up for what your new diet is lacking.

Dairy is one of the most common allergies, and you can develop it later in life, so even if you aren’t on a plant-based diet, these are some handy and tasty swaps!

• Cow’s Milk: Almond milk, soy milk, oat milk, coconut milk or rice milk.

• Cheese: Cashew cheese, almond cheese, soy cheese and coconut-based cheese.

• Butter: Vegan margarine, olive oil spread, avocado, coconut oil spread – check out our blog on butter alternatives for their nutritional information!

• Yoghurt: Almond yoghurt, coconut yoghurt, soy yoghurt or oat yoghurt.

Switching out eggs in vegan cooking and baking is easy thanks to a variety of plant-based alternatives!

Cooking

• Scrambled Eggs: Tofu scramble – crumble tofu and cook with spice for flavour, they’ll mimic scrambled eggs.

• Omelette: Use ¼ cup of chickpea flour and ¼ cup of water to create an egg-like consistency and fry up a plant-based omelette. 

Baking

• Chia Seeds: Take one tablespoon of chia seeds and three tablespoons of water to create an egg to use in bread, cakes and muffins.

• Mashed Banana: Use around ¼ cup of mashed banana to create an egg substitute for brownies and pancakes. 

Meat is hard to match but with plant-based diets becoming increasingly popular there are so many options for tasty swaps now.

• Ground Beef: Lentils, crumbled tofu and tempeh.

• Burger Patties: Black bean patties, chickpea patties, veggie patties.

• Bacon: Coconut bacon, rice paper bacon, tempeh bacon.

• Seafood: Tofu ‘fish’ fillets, chickpea ‘tuna’ salad, mushroom ‘scallops’.

We’ve got our vegan ladies covered! We offer The Lady Shake in a vegan version with all the same benefits to support your goals.

Our Chocolate Super Greens is also 100% vegan, and it’s the tastiest way to get your five servings of veggies in! 

Transitioning into a plant-based diet can be made easier and more enjoyable by using these food swaps! Whether you’re baking, cooking or just making a sandwich, there’s an alternative to animal products without sacrificing flavour or texture.