Substituting ingredients

If you're new to the plant-based lifestyle you may be looking for substitutions you can use in your old non-plant-based recipes. Thankfully, there are plenty of plant-based products you can use in place of animal ingredients that will make cooking a breeze and delicious! Below are several examples on how to replace animal ingredients with plant-based ingredients, including cooking without oil!

Cooking without oil

Here are a few tips that I have picked up along the way:

  • Splashing a bit of broth, a flavored vinegar, soy sauce, wine, juice, or any liquid can replace the brushed-on oil

  • Using parchment paper or a silicone pad for roasting and baking prevents foods from sticking

  • Make sure there is enough water or broth on the bottom of the pan to keep from sticking or burning

  • For stir-frying or sautéing, use a splash of liquid (above) and make sure there is enough liquid to keep from burning.


Dairy milk = almond / soy / rice milk

Fresh cream = coconut milk / cashew cream

Ice cream = frozen blended bananas

Butter = olive oil / plant options like "Earth Balance"

Grated parmesan = nutritional yeast

Honey = maple syrup / agave syrup

Ground beef = TVP (textured vegetable protein)

Ricotta cheese = tofu

Chicken or beef = tempeh / seitan

Scrambled eggs = tofu


Top 10 substitutes for 1 Egg =

  1. 1T ground flax + 3T water
  2. 1T chia seed + 1/3 cup water
  3. 1T soy protein powder + 3T water
  4. 1/2 mashed banana
  5. 1/4 cup unsweetened applesauce
  6. 3T peanut butter
  7. 2T arrowroot powder + 3T water
  8. 2T cornstarch + 3T water
  9. 1/4 cup silken tofu
  10. 3T chickpea flour + 3T water