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Simple Substitutes to 3 Annoying Allergens

Allergic to avocado? Or perhaps it’s eggs or nuts that get you down – here are a few tasty, healthy and simple alternatives to keep you cooking and eating nutritiously on the 8-Week Program.


There are many reasons to avoid avocados – whether you’re not a fan of the taste or you have an allergy standing in the way of a love affair with the nutritious fruit. Avocados are a major element in many of our recipes and have edged into staple territory, making them hard to avoid – but fear not, if you’re steering clear of this green fruit, we’ve got a few alternatives the whole family will love. You won’t even notice the avo’s gone!

  • Pesto: This works great as a dip, with salads and pastas.
  • Hummus: This makes a great replacement as a side for your salad, a dip or a spread for your wrap. Plus, the olive oil and pine nuts provide a good dose of healthy fats, much like avocado.
  • Nut butter: This works as a spread on toast or oatmeal.
  • Bananas: If you’re looking for a creamy replacement for your smoothie, go for bananas.
  • Mango: Another smoothie alternative to avocados is mango – it’s shaped like an avo and creamy like an avo, but there’s not a duck in sight. 


While eggs are highly nutritious, with their iron, vitamin B12 and protein content, many avoid this common ingredient. Whether you’re vegan or allergic to eggs, we’ve got some great alternatives to keep you in good food.

  • Aquafaba: This makes for a good egg white alternative for sauces and baking.
  • Avocado: If you’re looking for a source of healthy fats to accompany a salad or sandwich, try avocado instead.
  • Hummus: This is a good replacement for that fat element, it’s ideal for salads and wraps.
  • Tofu: If it’s the protein you’re after, add a bit of tofu in place of egg. You can also make a simple tofu scramble if you’re looking to recreate the classic brekkie.

If you’re baking, it’s a different story. There are a number of elements to pulling off a good egg replacement:

  • Binding ability: Eggs are used to keep ingredients together.
  • Leavening: Eggs help foods to puff up and take on a light texture.
  • Moisture: Eggs provide a moist finished product, so if you leave them or their replacement out, you’ll end up with a dry cake.

Here are some baking alternatives:

  • Mashed banana: Keep in mind, your cake may take on the flavour of banana, so only use this if you’re a fan of this yellow powerhouse.
  • Chia or flax: To replace 2 eggs, mix 2 tablespoons of ground chia or flax with 6 tablespoons of water.
  • Vinegar and baking soda: Mix a teaspoon of baking soda with a tablespoon of vinegar to make a great egg replacer.
  • Commercial egg replacer – beware of any added preservatives here!
  • Yoghurt


Nuts are one of the most common allergies, and luckily their substitutes are equally common. Tree nuts in particular are massive offenders with walnuts, hazelnuts, cashews, pistachios and pecans most commonly reported amongst children with allergies.

  • Seeds: These are the ideal swap for adding to baked goods and salad. A few hemp seeds pack a hefty dose of omega 3 fatty acids, along with protein and iron, giving even the best of nuts a run for their money. Check out Grass Roots for organic, delicious hemp products. 
  • Butter or ghee: These are good alternatives for spreading on bread in place of nut butters.
  • Avocado: This green fruit also makes for a good spread alternative – plus, it’s not short of those healthy fats nuts are known for.
  • Oatmeal or uncooked oats: These add a similar texture and nutty taste, and work perfectly in homemade granola, cereals and baked goods.

If you’ve been having a little trouble keeping that sugar addiction at bay, we’re here to help. We know it can be hard to stick to your health goals – especially when you’re trying to manage it alone. Join us for the 8-Week Program where we’ll be quitting sugar and turning our health dreams into a reality. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

  1. 8 weeks of meal plans and shopping lists.
  2. 90+ member-only recipes.
  3. Community forums to share your journey.
  4. Support and guidance from the I Quit Sugar team.
  5. Exclusive content from our panel of experts.

So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to join. We’d love to help you get started on your health journey. Sign up HERE today!


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