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Ask the expert: What are some great substitutes for each of the priority allergens in Canada?

Linda Kirste, RD

Linda Kirste is a Registered Dietitian. She works at HealthLinkBC where she operates the Allergy Nutrition Service ― a tele-practice-based service that provides nutrition education, as well as counselling and follow-up care for residents of British Columbia with food allergies.

This month, Linda provides suggestions regarding substitutions for priority allergens, including a few recipes you may find helpful.


Even if you have multiple food allergies, there is likely a wide range of food options available to you, even if it doesn’t often feel that way. Facing food allergies can sabotage a sense of adventure and creativity in the kitchen and amplify feelings of missing out.

It doesn’t have to be that way. Aim to reclaim your kitchen, one step at a time. Start with small steps. Each one has the potential to rekindle your cooking and baking curiosity and offer a sense of accomplishment and satisfaction. Trying a new recipe, even if it doesn’t turn out perfectly, can be a great start.

Listed below are substitutes for the priority (common) allergens as defined by Health Canada along with a few recipe ideas. The substitutes are divided into those that are similar nutritionally and those that serve a similar function in cooking, baking and meal planning. I hope they give you a little inspiration.

Click on the image to download Linda’s substitutions chart.

Disclaimer: The above table of substitutions does not replace a nutrition assessment and individualized nutrition care plan. See your registered dietitian, medical doctor or nurse practitioner for health advice.

Thanks Linda for for your inspiration and recipes suggestions! As a reminder when trying new recipes, always read ingredient lists carefully to ensure your allergen is not listed. Click here to review our tips on label reading.


To read Linda’s other articles with us, visit our blog section, or click here to read about:

Do you have a question you’d like to ask Linda in the months to come? If so, please send it along to us at info@foodallergycanada.ca.