HF 350

Substitution Solutions-Milk, Eggs, Flour


Replace 1 cup cow's milk with one of these below:

  • 1 cup soy milk (plain)

  • 1 cup rice milk

  • 1 cup almond milk

  • 1 cup water

  • 1 cup coconut milk

  • 1 cup goat's milk, if tolerated

  • 1 cup hemp milk


Replace 1 large egg with one of these below:

  • 3 tablespoons unsweetened applesauce (or other fruit puree) + 1 teaspoon baking powder.

  • 1 tablespoon flax meal, chia seed or salba seed + 3 tablespoons hot water. (Let stand, stirring off and on, about 10 minutes or until thick. Use without straining.)

  • Egg replacer, follow package directions.

  • 4 tablespoons pureed silken tofu + 1 teaspoon baking powder.

Replacing more than two eggs will change the final product. For recipes that call for a lot of eggs, like a quiche, use pureed silken tofu with the baking powder. Because egg substitutes add moisture, you may have to increase baking times slightly.

Note: To replace one egg white, dissolve 1 tablespoon plain agar powder into 1 tablespoon water. Beat, chill for 15 minutes and beat again.

All-Purpose Flour Blend

Use this blend for all your gluten-free baking.

  • 1/2 cup rice flour

  • 1/4 cup tapioca starch/flour

  • 1/4 cup cornstarch or potato starch

Each cup contains 436 calories, 1g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 99g carbohydrate, 3mg sodium, 2g fiber, 5g protein.

Teach Back:

  • What is the most important thing you learned from this handout?

  • What changes will you make in your diet/lifestyle, based on what you learned today?

If you are a UW Health patient and have more questions please contact UW Health at one of the phone numbers listed below. You can also visit our website at www.uwhealth.org/nutrition.

Nutrition clinics for UW Hospital and Clinics (UWHC) and American Family Children’s Hospital (AFCH) can be reached at: (608) 890-5500.

Nutrition clinics for UW Medical Foundation (UWMF) can be reached at: (608) 287-2770.