Substitutions: Cooking & Baking


For 1 cup of milk:
1 cup rice, soy or nut milk
1 cup goat* or coconut milk
Soy, nut or goat* non-dairy powder reconstituted to equal 1 cup

For 1 cup yogurt:
2/3 – 3/4 cup non dairy milk

For 1 tablespoon butter:
1 Tbsp. veg. shortening
1 tsp. cooking oil

For 1 cup buttermilk:
1 Tbsp. cider vinegar or fresh lemon juice plus enough no dairy liquid milk to equal 1 cup.

For 1 cup evaporated skim milk:
1 cup rice or soy concentrate, undiluted
Soy, rice, goat*, non-dairy powder mixed double strength to equal 1 cup

For 8 oz. cream cheese:
8 oz. silken tofu (creamed)

Bananas or applesauce replace eggs:
Smash up or blend about a half a banana or 1/4 cup applesauce to use as an egg replacer in baked goods such as muffins, pancakes or yeast-free quick breads, such as pumpkin bread, and banana bread! Bananas and applesauce add the perfect amount of thick moisture, like eggs. They will not help your dishes rise or turn out light and fluffy, so be sure the recipe you are using includes a bit of baking powder or baking soda to help it rise if needed.

Tofu replaces eggs:
Tofu is the best way to substitute eggs in dishes such as a quiche, frittata or egg salad. The texture of silken tofu or crumbled regular tofu is surprisingly similar to boiled or cooked eggs when used in a similar recipe and, by adding a bit of mustard, turmeric or nutritional yeast, it will be hard to tell the difference.
Tofu can be used in baked goods; you need to cream it real well first. Using tofu as an egg substitute will make baked goods a bit on the heavy and thick side, so it works well in brownies and pancakes and not good in for example an angel food cake.

You will need to use 1 -1/3 cups molasses for 1 cup sugar, and reduce the amount of liquid in the recipe by 5 tablespoons. Molasses is also more acidic than sugar; add ½ teaspoon baking soda for each cup of molasses used. It is my suggestion to replace no more than half the sugar in a recipe when using molasses.

Maple Syrup:
You will use ¾ cup maple syrup for every cup of white sugar and decrease the amount of liquid by 3 tablespoons due to its liquid state. I suggest using Grade B maple syrup for baking purposes.

Baked goods made with honey are quite moist, dense, and tend to brown faster than those made with granulated sugar. Use ¾ cup plus 1 tablespoon honey in place of 1 cup sugar, and then reduce the other liquid ingredients by 2 tablespoons.

If the recipe does not include sour cream or buttermilk, I suggest adding a pinch of baking soda to neutralize the acidity.

Each substitution will/may produce a slight variation.

I hope this page has been helpful. If you have any questions or suggestions just email me at info (at)

Tina Turbin

3 thoughts on “Substitutions: Cooking & Baking

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