JK PADFAMThe Padgett Family Kitchen

Substitution guide

The swaps we reach for most. Results vary by recipe, so swap one thing at a time.

Dairy swaps

  • Milk: Unsweetened almond milk (gum-free); Full-fat coconut milk for richness; Certified gluten-free oat milk
  • Butter: Ghee (lactose and casein mostly removed); Virgin coconut oil; Avocado oil for savory cooking
  • Cream cheese: Cashew cream cheese; Dairy-free cream cheese without gums
  • Heavy cream: Coconut cream
  • Sour cream or Greek yogurt: Plain coconut yogurt; Cashew sour cream
  • Cheese: Nutritional yeast for a cheesy flavor; Cashew-based cheese
  • Cottage cheese: Lactose-free cottage cheese; Blended firm tofu (if soy is OK)

Gluten swaps

  • Gluten-free 1-to-1 flour: Cassava flour (use about 3/4 the amount); Superfine almond flour plus 1 tbsp tapioca per cup, for cakes and quick breads
  • Tortillas: Large lettuce or collard leaves; Homemade sweet potato tortillas from our recipe
  • Pasta: Zucchini noodles (keto); Spaghetti squash

Egg swaps

  • Egg (in baking): 1 tbsp ground flax plus 3 tbsp water per egg, rested 5 minutes; 1/4 cup applesauce per egg in sweet bakes

Sweetener swaps

  • Sugar: Organic coconut sugar 1:1; Maple syrup (use 3/4 cup per cup of sugar and reduce liquid slightly)
  • Honey: Pure maple syrup (vegan)
  • Maple syrup: Raw honey

Nut-free swaps

  • Nut butter: Sunflower seed butter; Tahini for savory recipes
  • Almond flour: Sunflower seed flour (it can turn green with baking soda; harmless); Tigernut flour

Low carb swaps

  • Potatoes: Cauliflower florets (keto); Celery root

Protein swaps

  • Ground beef: Ground bison; Ground turkey
  • Chicken: Turkey; Pork tenderloin
  • Whey protein: Organic pea or pumpkin seed protein (dairy-free)

Chocolate swaps

  • Chocolate: Carob chips (caffeine-free); Sugar-free chocolate sweetened with monk fruit

Where corn hides

  • Baking powder: most brands use cornstarch. Look for one made with arrowroot or potato starch.
  • Powdered sugar: regular contains cornstarch. Buy one made with tapioca, or blend cane sugar with a little arrowroot.
  • Vanilla extract: the alcohol is often from corn. Look for cane alcohol or use vanilla bean powder.
  • Distilled white vinegar: usually corn. Use apple cider, red wine, or rice vinegar. This also matters for mustard, hot sauce, and pickles.
  • Xanthan gum, citric acid, dextrose, maltodextrin, erythritol: usually made from corn.
  • Pre-shredded cheese: coated in anti-caking starch. Shred your own from the block.
  • Iodized table salt: often contains dextrose. Use sea salt.
  • Bourbon: distilled mostly from corn. Rum (sugarcane) and brandy (grapes) are corn-free.