Swap Out Your Favorite Fridge and Pantry Items with These Five Vegan Substitutes

Steps towards better nutrition are not always simple, but they can be well worth the effort. Take veganism, for example. Although vegans still represent a small portion of our country at six percent, this percentage has doubled in three years, and it will only continue to increase, as Americans progress their efforts toward a more sustainable and healthier lifestyle. Even if you aren’t a full-blown vegan, you can still enjoy vegan substitutes in your daily meal plan. Whether you’re looking to replace eggs, milk, cheese, or meat, these five common vegan swaps make sure you’re getting all the vital nutrients you need in your diet, from protein and Vitamin D to essential fatty acids.


Versatile and surprisingly cheap, jackfruit is a non-processed ingredient that you will often find in cans, meaning you can stock up in the cupboard. It makes a great replacement for chicken, perhaps in a stir-fry, but can also be prepared to resemble tuna.


The water from a can of chickpeas is a superb substitute for egg white. Use it to make meringues, mousses, macarons, and brownies. It can even be a central ingredient in dairy-free batter and sauces, like mayonnaise. You can even use it in cocktails!

ilk Substitute

Popular types of non-dairy milk include oat, hazelnut, cashew, soy, almond, and hemp. It is also easy to make your own by soaking raw nuts, blending with water, and straining. Alternatives to milk are not only a great substitute for drinks, but they can also be used in many recipes for cooking and baking.

Alternative Cheese

It is tricky to replicate the real deal, but alternative cheeses are really improving. They are made by using a variety of ingredients, including coconuts, aquafaba, nuts, and solidified vegetable oil. It is best to opt for one fortified with vitamin B12 and calcium.


Made from soybeans, tofu is a less-processed substitute for meat as it is a complete protein. The firm variety is best for cooking in savory dishes, and you can use the softer types for things, such as in a tofu scramble in place of an egg or add it to puddings and bakes.

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