Getting started
Start by identifying what the original ingredient does: it may provide structure, moisture, thickening, acidity, flavour or colour. Then choose a replacement that performs that job and does not conflict with any other allergy.
The regulated list covers 14 allergens that food businesses must declare, but it is not a complete list of foods that can cause allergic reactions. For severe allergy, coeliac disease, multiple allergies or nutritionally restricted diets, discuss substantial dietary changes with an appropriately qualified clinician or dietitian.
Does the ingredient bind, moisten, thicken, leaven or add flavour? Different functions need different substitutes.
Even "free from" alternatives may contain other allergens. Always read the full ingredient list before buying.
Substitutions can affect texture and rise. For important occasions, do a trial run first.
All 14 regulated allergens
Often found in: Stocks, soups, stews, salads, seasoning blends and celery salt.
Celeriac, celery seed and celery salt are celery and are not substitutes.
Often found in: Bread, pastry, pasta, sauces, coatings and baked goods containing wheat, rye, barley or oats.
Use only products labelled gluten-free when required. Oats need individual medical guidance and must be specifically labelled gluten-free.
Often found in: Prawns, crab, lobster, crayfish, shellfish stocks and pastes.
Molluscs and fish are separate regulated allergens, but mixed seafood products and counters carry substantial cross-contact risk.
Often found in: Binding, glazing, aeration, enrichment, mayonnaise and custards.
No single replacement performs every egg function. Vegan products are not automatically egg-free because cross-contact may still occur.
Often found in: Fillets, pâtés, stocks, fish sauce, anchovy dressings and Worcestershire-style sauces.
Check sauces, stocks and seasoning pastes carefully; fish can appear in products where it is not obvious from the name.
Often found in: Some breads, pastries, pasta, gluten-free flour blends and high-protein foods.
People with peanut allergy can sometimes also react to lupin. Chickpea, pea and soy alternatives require their own suitability check.
Often found in: Milk, cream, butter, yoghurt, cheese, whey and casein.
Lactose-free dairy still contains milk protein. Soy, oat and tree-nut alternatives may introduce another allergen; always check the full label.
Often found in: Mussels, oysters, squid, octopus, snails and mollusc-based sauces or stocks.
Crustaceans are a separate allergen, but seafood restaurants, counters and mixed stocks often present cross-contact risks.
Often found in: Prepared mustard, dressings, mayonnaise, marinades, spice blends and pickles.
Prepared horseradish, mayonnaise, curry powders and seasoning blends frequently contain mustard, so verify every ingredient.
Often found in: Nut butters, satay sauces, confectionery, baked goods and garnishes.
Tree nuts and sesame are separate allergens. Choose products made under controls suitable for the person's allergy and check may-contain statements.
Often found in: Tahini, hummus, sesame oil, buns, crackers, dressings and garnishes.
Tahini is sesame. Seed products can be packed alongside sesame, peanuts or tree nuts, so check allergen and precautionary labels.
Often found in: Soy sauce, tofu, tempeh, miso, textured protein, lecithin and many plant-based foods.
Tamari, tofu, miso and most edamame products contain soy. Alternative plant proteins may introduce pulses, gluten or other allergens.
Often found in: Some dried fruits, wine, cider, bottled lemon juice, pickles, processed potatoes and preservatives.
Sulphites can occur naturally and are regulated as an allergen above 10 mg/kg or 10 mg/litre. Check labels on fermented, bottled and preserved products.
Often found in: Almonds, hazelnuts, walnuts, cashews, pecans, Brazil nuts, pistachios and macadamias in baking, sauces and garnishes.
People may be allergic to one or several tree nuts. Peanuts and sesame are separate allergens, and coconut suitability should be assessed individually.
No allergens matched your search. Try searching for an ingredient like milk, butter or flour.
From the data
"Most users replacing butter choose olive oil for savoury dishes and plant-based butter for baking — the fat content is closest to dairy butter."
"Gluten-free flour blends outperform single-flour substitutes in baking — they're formulated to replicate the protein network wheat provides."
"Aquafaba is the most versatile egg substitute — it works in meringues, mousses and some mayonnaise recipes. Flax egg is better for binding in dense bakes."
Best practice
Look for emphasised allergens in the ingredient list and read any may-contain or not-suitable statement.
Plant-based and free-from alternatives may contain soy, sesame, nuts, lupin or cereals containing gluten.
Use clean equipment and preparation areas, and keep allergenic ingredients sealed and separate.
Binding, aeration, thickening and flavour need different substitutes; one replacement rarely works everywhere.
Reviewed against UK guidance in June 2026. This page provides general cooking information and is not a substitute for individual medical advice.