No Gluten, Nuts, or Dairy? No Problem! Easy Allergy Swaps


We get a lot of questions about what to do if you have an allergy, sensitivity, or just aren’t super into a particular ingredient. But guess what, girl?! With all the amazing foods in the Tone It Up Nutrition Plan, there’s always a tasty option to swap in! We created the Plan and our recipes to be extremely versatile, so they can fit with your dietary needs. We made this plan to work for YOU! If you have an allergy, make sure to talk to your doc with any questions you have. And check out our super simple guide to keep your meals tasting totally fab.


If you don’t eat…


This may seem like a tricky one because ‘nanas are used in a lot of our smoothies and pancakes. When it comes to mixing up your Perfect Fit Smoothie, use 1/4 avocado instead to get that creamy, yummy texture. In baked goods, like the Cinnamon Date Muffin from the Tone It Up Challenge Meal Plan, use equal parts apple sauce.

Try making your own combo with our smoothie guide HERE! Just use 1/4 avocado instead of banana for your fruit option.


As a #TIUgirl, you won’t be eating too many gluten-containing products, but there’s definitely one easy swap for ya. Find a gluten-free bread that you love for recipes like avocado toast, French toast, and sandwiches. Make sure that it says “certified gluten free.” If you can’t find it in your grocery store, check the freezer aisle! They usually stash them there.

Try your gluten-free bread with THIS avocado toast recipe. Yum. We also have a completely gluten-free version of the Tone It Up Nutrition Plan with even more swaps and ideas!

Tree nuts

Unless you are allergic to coconuts as well, you can use coconut-based products instead of tree nut ingredients. If you want a creamy smoothie, use coconut milk. If you like yours on the thinner side, try coconut water.

Use coconut water in THIS post-workout smoothie!



Celery is mostly used in stews and soups to add a boost of flavor. You can just leave it out in any of these recipes. Easy peasy! For hummus or guac dipping, swap celery for cucumbers or carrots.

Nix the celery and try our Fall Veggie Stew HERE!


Many of our Tone It Up recipes are dairy free, but when a recipe calls for it, you can use equal parts non-dairy products, instead. For yogurts, we love almond, coconut, or cashew milk versions. Need a liquid? Try almond, coconut, hemp seed, or cashew milk.

Use coconut milk yogurt in your next parfait!



Not crazy for coconuts?  Try using hemp seed milk or even water for smoothies! In baked goods, swap your coconut oil for equal parts olive oil.

Give olive oil a try in the Pumpkin Muffins from the Tone It Up 31 Day Meal Plan.


In meals where beans, peas, or soy are the main protein component, sub in another lean protein such as chicken, fish, shrimp, or turkey. If a smoothie calls for some peanut butter, grab a lil’ almond butter instead.

Add in some chicken or shrimp instead of chickpeas in THIS curry recipe.


We love avocados, but if they don’t work for you, no biggie! In smoothies, give greek or almond milk yogurt a try. As a topping, you can just remove it from the recipe.

Leave out the guac in our Healthy Nachos HERE!



Looking for even more nutrition advice? Join our Tone It Up Nutrition Plan! You’ll gain access to thousands of recipes, plus our gluten-free, vegetarian, and vegan versions!




  1. This is so great! Another option you guys suggested in one of your videos was using pumpkin and a teeny bit of almond milk in place of bananas. I finally have Perfect Fit Pancakes that work now! And with some fruit mixed in (like dates, strawberries or blueberries), I can still get the sweetness that a banana would have provided.

    1. Hi Anne – I would love to know your perfect fit pancake recipe using the pumpkin! I’m not allergic to banana, but I struggle getting the pancakes to cook through… and it sounds like your pancakes work. Just curious – thanks!

      1. One thing that really helped with cooking PF pancakes was using a small pan (like an omelette pan) and covering it! I think trapping the steam helps to cook the center of the pancake. Mine always come out darker than how I see others’ pancakes looking, but they’re perfectly yummy :) HTH

      2. I would also like to know about substitutions for banana as I am anaphylactic allergic to banana.

        1. Hi babe! We love cauliflower rice in smoothies instead of banana. It has that same creamy texture! For baking, you can swap in applesauce. xxo

    2. I’d love to know your recipe too! I’m not a fan of bananas…I’ve tried replacing with applesauce and it never really cooked!

  2. Anything to replace eggs? Instead of making an egg breakfast scramble what else could I make? And the same for the perfect fit pancakes with no eggs…. 😭I miss eggs so much!

    1. In pancakes or baking, you could try a flax egg? 1tbsp ground flax + 2.5-3 tbsp water. let sit for a few minutes to thicken before adding to your recipe. For breakfast scrambles, you can use crumbled tofu in place of eggs. For whisked egg whites, I heard the water from a can of chickpeas works the same too.

    2. I also make a bangin’ chickpea scramble! It’s so easy :) I’ve got tons of plant-based meals on my IG: tiu_heynikki

    3. Tofu scramble! 4-6oz tofu sautéed over medium until the water evaporates. Add veggies, spices, a little nutritional yeast, and a dash of turmeric for the yellow color if you want. I’ve read about using black salt for the “eggy” flavor but I’ve never tried it myself. :)

  3. To add to Melanie’s post- I gave up eggs and dairy because I’ve finally determined that they were the main culprits to my acne (cystic too). Soooo, I will never go back but I miss my eggs! Is flaxseed/water really the best and only substitute? (for Perfect Fit pancakes at least)

    1. You can also make a chia egg! 1 “egg” = 1 Tbsp. ground chia mixed with 3 Tbsp. warm water.

  4. What about the rest of the top allergens? Eggs, soy, fish and shellfish? I’m allergic to fish and shellfish and I am always looking for other lean proteins… a girl can only eat so much chicken and turkey.

    1. Hi!!
      Beans are a great addition as well! You can get a ton of variety from the different versions – black beans, kidney beans, chickpeas, navy beans… just browse the canned aisle for some inspo ;)

  5. Onions & garlic!!!! Those are big offenders for me! I’ve learned to use chives in place of onions, different spices like cumin in place of garlic. Anything in the cabbage family I’ve had to replace with green beans. Boy do I miss Brussels sprouts!!!

  6. I love these suggestions. I am on day 14 of the Whole30 and love the options you have presented so I can still enjoy the TIU recipes in the nutrition plan. Thanks!

  7. This is amazing!! This should totally be a PDF I can hang on the side of my fridge! What about your favorite swaps for hummus? I usually do guac, nut butter, or a dip I make with Greek yogurt and dill instead, but I’d love more ideas 😉

    1. We love all of those ideas! You can get pretty creative with different types of dips. We also love salsa :)

  8. Karena and Katrina, do you two have an allergy or sensitivity to gluten or anything? Just wondering :)

  9. What about mushrooms and turkey? I can’t have them an i always wonder if its okay to leave out the mushrooms or if they have some kind of nutrient? With turkey i just replace it with chicken, fish or lean steak =)

    1. Hi!

      It depends on the recipe. If the mushrooms are used as a flavor addition, you can leave it out. If it’s one of the main components, you can usually swap it with another veggie or legumes (beans, peas, lentils).

  10. It’s silly to assume if someone can’t eat peanuts that almonds would be a good substitute…. nut allergies are actually severe and you can’t swap one for another… #nothelpful

      1. True, but there are plenty of folks who have legume allergies and tree nut allergies, or avoid both because they are often manufactured on shared equipment.

          1. My daughter has a severe peanut allergy but she is not allergic to tree nuts. They are two separate allergens, so you can actually swap peanuts out for almonds. She loves to eat Blue Diamond Almonds they are made in a peanut free facility, but we try to stay away from some other tree nuts just in case. ❤

    1. My daughter has a severe peanut allergy but she is not allergic to tree nuts. They are two separate allergens, so you can actually swap peanuts out for almonds. She loves to eat Blue Diamond Almonds they are made in a peanut free facility, but we try to stay away from some other tree nuts just in case. ❤

  11. This post is SO useful!! Not only for people with intolerances, but also for the ones who just want to change things up a bit. Thank you!!

  12. Quinoa swap anyone? I’ve been using brown rice but I know that’s not really approved for M4 or M5

    1. Yes!! Would love to know some approved ideas for this!! Quinoa makes me incredibly sick and getting tired of rice! Riced Cauliflower is a great one :)

  13. Im intolerant to pumpkin seeds and can’t use perfect fit protein :( any suggestions to sub for Your pf recipes ?can’t have eggs either

    1. Sun Warrior Warrior Blend Chocolate does not have pumpkin in nutrient list. It is highly recommended raw, soy free, GF, and vegan. Garden of Life is excellent too, but the one I have dies have pumpkin seed in it. Perhaps other versions do not, they make many kinds and different flavors. I have often researched good proteins all natural sun warrior always comes in near or at top of list, reasonably priced

  14. Thank you very much for this post. It is very helpful and I am so glad that the TIU plan show us many alternatives for allergic TIUgirls. :-)

  15. I just found out I am allergic to certain foods:

    1. Chicken
    2. Bananas
    3. Peanuts.

    I don’t know what to swap chicken with. Is shrimp the same as in the recipes? Thank you.

    1. Hi babe! Yes, you can swap in shrimp, white fish, or ground turkey for chicken. In smoothies, we love to swap frozen cauliflower rice for bananas. xxo

  16. I try and follow a Low-FODMAP diet. A lot of these substitutions are great. However, I really can’t eat cauliflower or broccoli. Riced cauliflower seems to be in a lot of your recipes (and broccoli to a certain extent). Any suggestions on what to use as a substitute? Thanks!

    1. Hi babe! In smoothies, you can swap riced cauliflower for bananas. You can swap cauliflower and broccoli on other recipes for any other veggie that works for you!

  17. Hi! Struggling to find substitutes for nuts, like the cashews in the nacho cheez recipe. I already swap coconut and pea milk for almond milk and soy butter for almond butter but can’t find a good substitute for the actual nuts. Thanks!

    1. Hey babe! If you have a tree nut allergy but can still have peanuts, they are a great option. If not, seeds like sunflower seeds or pepitas are great for crunch! xxo

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