The Best Food Allergen Substitutes for Baby-Led Weaning
Bananas and other slippery fruits can be tough for babies to grip during baby-led weaning. Rolling slippery fruits in ground nuts is a great way to add extra grip and a nutrient boost, but for babies who are allergic to tree nuts, ground pumpkin seeds are an excellent substitute.
Was your decision to feed your baby with baby-led weaning cut short by food allergies?
As a pediatric registered dietitian, I encourage parents to follow their baby’s lead at meals. But one of the most common questions I hear from parents is how to navigate the possibility of an allergic reaction while introducing solid foods.
Approximately 5-8% of children have a food allergy.
Not knowing how your baby will react to a new food can be scary. While offering the top allergenic foods early and often during infancy helps reduce the risk of the development of food allergies, some babies will still develop a food allergy to certain foods.
If your baby has been diagnosed with a food allergy, that allergen must be avoided. But a food allergy diagnosis does not mean you can’t continue with baby-led weaning.
While avoiding top allergens in meals can be challenging - especially if you’ve never had to think about it before - there are lots of great substitutes that can help make meal prep easier.
Keep reading for the best food allergen substitutes to use while cooking and baking for your family during baby-led weaning.
Is Baby-Led Weaning Safe with Food Allergies?
Recent evidence suggests that feeding the top allergenic foods to infants early can help prevent food allergies. The American Academy of Pediatrics recently changed its recommendations from providing only allergen-free foods to introducing allergens such as peanut (in infant-safe forms) to babies very early (starting at about 4-6 months of age in some cases).
When babies are about 6 months of age and showing readiness for solid foods, parents can start baby-led weaning (i.e., offering appropriately sized and textured finger foods from the family table for self-feeding).
Top allergens in infant-safe forms can absolutely be offered during baby-led weaning, a method of starting solids that allows the baby to take the lead at mealtimes.
While single food introductions of non-top allergenic foods are no longer considered necessary or helpful, it’s wise for caregivers to introduce the top 9 allergens one at a time to establish that a baby is tolerant to the food before offering meals made with multiple top allergens. This way, if there is a reaction, it’s easy to determine which food is responsible.
But can you continue with baby-led weaning if you find out your baby is allergic to a certain food? Yes, as long as you avoid giving your baby the food or foods to which they are allergic.
It’s important to remember that parents decide what is offered to their babies at meals. When a baby is diagnosed with a food allergy, this division of responsibility between parents is even more important, because it helps safeguard the baby against foods that cause a reaction.
But it can be challenging to replace nutrients from avoided foods and to prepare meals for the family when food allergies are in the mix.
Nine foods (considered the 9 top allergens) are responsible for over 90% of all food allergies. They are:
Eggs
Milk
Wheat
Tree nuts
Peanuts
Soy
Sesame
Fish
Shellfish
How do Food Allergies Affect Child Nutrition?
Kids need to avoid foods they're allergic to, in order to stay safe. But eliminating foods from a baby and toddler's diet can also negatively affect their health and well-being.
Without some careful planning, babies and toddlers can experience nutrient deficiencies and miss out on key nutrients when they avoid foods to which they are allergic.
Kids can also miss out on protein, carbohydrates, or calories if they don't eat adequate nutritional substitutions for eggs, milk, and wheat.
What Are the Best Allergy-Friendly Substitutes for Food Allergens?
Many recipes and packaged foods contain three of the top nine allergens (even when you can't taste them).
Certain ingredients provide nutrients and contribute specific properties to recipes during cooking and baking, and it’s important to consider how the recipe might be affected when substituting an ingredient.
Here are the best substitutes for three of the top allergens most commonly responsible for food allergies in children (and also commonly found in many foods).
Eggs
Eggs are an excellent first food for babies. They’re high in protein, vitamin B12, biotin, iodine, selenium, and choline.
Meat and dairy foods provide vitamin B12, but eggs are one of the best sources of choline.
When you eliminate eggs from the diet, making sure to include some of these choline-containing foods in your family meals to help replace some of the essential nutrients eggs provide.
Soybeans
Chicken breast
Cod
Red potatoes
Wheat germ
Kidney beans
Quinoa
1% milk
Eggs are used for leavening, binding, or adding moisture to some foods.
For example, eggs act as a binder in baked foods, casseroles, and meat dishes (like meatballs or meatloaf). For recipes that require a binder and call for eggs, you’ll need to find an alternative ingredient that acts in a similar way.
Here are some ways to replace an egg in cooking and baking.
| Action in recipe | Substitute (1 egg) | What to use it for |
|---|---|---|
| Binding | 1 Tbsp Flax meal + 3 Tbsp water | Replacing one egg in muffin, cake, brownie, and cookie recipes |
| Moisture | ½ cup of mashed banana ¼ cup of unsweetened applesauce ½ cup pureed pumpkin or squash ¼ cup of pureed soft tofu |
Replacing one egg in muffin, cake, brownie, and cookie recipes |
| Thickening | 2 Tbsp of cornstarch | Thickening sauces |
| Binding (savory) | 2 Tbsp mashed potato flakes | Binding meatloaf, meatballs, and burgers |
Egg Substitute
Here is an example of how to make an egg substitute using ground flax seeds that works well in baked goods. Mix 1 tablespoon of ground flax seeds with 3 tablespoons of water and let it sit for a few minutes so that it can form a gel.
Milk
Cow's milk is a main ingredient in most infant formulas, and whole cow’s milk is recommended for many babies starting at about 12 months old. It’s an excellent source of protein, calcium and vitamin D – three vital nutrients for growing kids.
Most plant-based milk alternatives don’t contain the same nutrients as cow's milk, so if a child is allergic to milk (or doesn’t eat/drink dairy for whatever reason), it’s important to find comparable nutrient-rich alternatives. My e-guide on how to choose cow’s milk alternatives makes that process easy.
When cow’s milk is eliminated from a baby’s diet, adding these calcium-rich foods can help:
Soy milk (plain, unsweetened)
Tofu
Canned salmon
Soybeans
Fortified breakfast cereals
Spinach, kale, and turnip greens (Yes! Babies can eat leafy greens. Some options include pureed, in dips, or soups.)
Vitamin D isn't naturally found in most foods, so babies with a cow's milk allergy may need a supplement. Talk to your pediatrician about what they recommend for your baby.
These non-dairy foods contain small amounts of vitamin D and can help contribute to a child’s vitamin D intake:
Salmon
Trout
Mushrooms
Some soy milks
Fortified breakfast cereals
The ingredient substitutions in this table are 100% dairy-free for children with a cow’s milk allergy.
| Substitute | How to use: |
|---|---|
| Non-dairy milks | As a cow’s milk replacement in cold and hot cereals, baked goods, smoothies and soups. |
| Condensed coconut milk | To replace condensed cow’s milk in recipes or make dairy-free whipped cream. |
| Vegan cheese or cashew cream | In recipes that need the creamy texture of dairy cheese. |
| Plant-based yogurts | As a snack, in smoothies, in recipes as a substitute for buttermilk or cow's milk yogurt. |
| Nutritional yeast | As an alternative for Parmesan cheese in foods that need a sprinkle of flavor (note - this does not melt like cheese). |
Pro tip: If a recipe calls for buttermilk, add one tablespoon of white vinegar to a cup of non-dairy milk. The acid sours the milk, so it tastes similar to buttermilk although it won't be as thick. If you want a thicker consistency, non-dairy yogurt would be a better substitute.
Wheat
Wheat is an excellent source of B vitamins and fiber. And processed foods made with wheat are usually fortified with iron.
Here are some wheat-free iron-rich foods for babies:
Meat, poultry, and fish
Beans (kidney and white beans)
Lentils
Chickpeas
Potatoes
Tofu
Spinach
Tomatoes
Cashews
If your baby is allergic to wheat, include plenty of fruits and vegetables for fiber. But, add fiber slowly to a baby or toddler’s diet, so it doesn’t cause tummy trouble.
Gluten is a protein found in wheat, barley, and sometimes oats. Some wheat-free flours contain gluten, so look for the food allergen warning labels on the package if your baby also has a gluten allergy.
Gluten is a stabilizer that makes bread, cakes, and muffins light and fluffy. It takes a combination of a few ingredients to get a similar consistency to products made with wheat flour.
Here are some wheat-free, gluten-free flour alternatives to all-purpose flour or whole wheat flour:
Potato flour and potato starch
Rice flour and brown rice flour
Amaranth flour
Arrowroot flour
Banana flour
Buckwheat flour
Chia flour
Chickpea flour (also known as gram or garbanzo flour)
Coconut flour
Corn flour and corn meal
Hemp flour
Millet flour
Quinoa flour
Sorghum flour
Tapioca flour
Here are cooking and baking substitutions for wheat (these may contain gluten):
| Substitute | How to use: |
|---|---|
| Crushed nuts, almond flour, and gluten-free rolled oats (pulsed in a food processor) | In place of breadcrumbs for a crispy, bread-like coating. |
| All-in-one blend (gluten-free flours) | To replace all-purpose or whole wheat flour in quick bread recipes. |
| Gluten-free, all-purpose flour | To replace all-purpose or whole wheat flour in yeast bread. |
| Cooked rice | As a binder in meatloaf or meatballs. |
| Arrowroot flour, banana flour, tapioca flour | For thickening sauces. |
| Sorghum flour | To make porridge or flatbreads. |
Tip: Gluten-free flours are not a 1-to-1 substitute for all-purpose flour unless you use an all-in-one blend. Bob Red Mill's Gluten Free 1 to 1 Baking Flour, Cup4Cup Gluten-Free Flour, and King Arthur Gluten-Free Measure for Measure Flour are a few all-in-one blends. Follow gluten-free recipes and check packages for instructions on ratios when baking for best results.
Food Allergy Cooking Tips & Substitutions
Many processed foods have trace amounts of tree nuts, peanuts, and soy. Soy is especially common in our food system. Get familiar with food allergen labeling and always read the ingredients label, even if you don't think the food contains the allergen.
To be extra careful, make homemade versions of take-out and desserts with these substitutes:
| Allergen | Ingredient substitutions |
|---|---|
| Tree nuts and peanuts, nut butters | Hemp seeds, sunflower seeds, nut-free granola, pumpkin seeds, roasted soybeans, peas or chickpeas, and sun butter or 5 Seed Butter. |
| Sesame | Hemp seeds, sunflower seeds, pumpkin seeds, chia seeds, and sun butter or 5 Seed Butter. |
| Fish | Tofu, chicken, and turkey have a mild flavor and generally soft texture, making them a good substitute for fish. |
| Shellfish | Hearty white fish like cod has a similar consistency; use tofu, chicken, or turkey if you avoid all seafood. |
| Soy | Check the ingredients list and avoid all foods that contain soy; look for soy-free condiments; replace soy with other plant-based proteins like beans, legumes, nuts, and seeds if you do not eat animal products. |
Final Thoughts
Don't let food allergies stop you from starting solids via baby-led weaning.
Cooking with healthy, allergen-free substitutes helps babies develop a taste preference for a variety of these foods. Repeated exposure to a greater variety helps prevent picky eating and nutrient deficiencies. And diet diversity helps kids with food allergies feel like they’re not missing out.
If you’re getting ready to start your baby on solids, download my FREE Baby-Led Feeding Essentials Checklist to make sure you have everything you need to get started. You might also want to check out my online course for parents, based on my best-selling book which will walk you through the whole process of starting solids using a baby-led approach.
Alternatively, if your baby is almost ready to start solids and you’re looking for someone you trust to map out the entire first 12 weeks of your baby’s solid food feeding journey, check out my Safe & Simple 12 Week Meal Plan! Over 30 recipes, weekly shopping lists, tons of balanced baby meals, a complete plan for top allergen introduction, plus lots of guidance (with photos) on how to safely serve each food.