Gluten-free Substitutions Chart

Updated September 1, 2017.

Gluten Free Substitution Chart

Once upon a time cookbooks featured a substitutions chart known as, “Emergency Substitutions”.

Adventurous cooks like to think of a substitutions chart more as a painter’s palette filled with "pigments", only these have food related names . . . aroma, flavor, texture and appearance . . .  

. . . everything cooks need to create exciting new culinary experiences.

For great cooks who wish to convert their family’s favorite recipes to allergy-free versions, the specially designed substitutions chart below features commonly used ingredients as the basis.

Please note, to receive the best food product results, use the ingredients recommended in each recipe.




Substitutions Chart


Ingredient

Measure

Substitute

Baking Powder

2 teaspoons, 10 ml

1 1/2 teaspoons, 7.5 ml cream of tartar
1/4 teaspoon, 1.25 ml baking soda
1/4 teaspoon, 1.25 ml potato starch



Brown Sugar

1 cup, 250 ml

Light brown sugar:  1 cup, 250 ml granulated white sugar minus 2 tablespoons plus 2 tablespoons molasses


Dark brown sugar:  3/4 cup, 180 ml granulated white sugar plus 1/4 cup, 60 ml molasses



Butter

1 cup, 250 ml (two cubes)

1 cup, 250 ml margarine

1 cup, 250 ml shortening plus 1/2 teaspoon, 2.5 ml salt

1 cup, 250 ml lard plus 1/2 teaspoon, 2.5 ml salt


2/3 cup, 170 ml oil plus 1/2 teaspoon, 2.5 ml salt



Buttermilk

1 cup, 250 ml

1 tablespoon, 15 ml vinegar or lemon juice plus sweet milk to make 1 cup, 250 ml; let stand 2 minutes

1 tablespoon, 15 ml vinegar or lemon juice plus 1/3 dry milk and 1 cup, 250 ml water; let stand 2 minutes

1 cup, 250 ml sour cream

1 cup, 250 ml whole milk plus 1 1/4 teaspoon, 1.25 ml cream of tartar; let stand 2 minutes

1 cup, 250 ml yogurt, plain



Cake Flour

1 cup, 250 ml

White Gluten-free Flour Blend sifted 15 times to make 1 cup, 250 ml



Chocolate

1 ounce, 28 g unsweetened chocolate

3 tablespoons, 45 ml cocoa powder plus 1 tablespoon, 15 ml butter, shortening or oil



Citrus Peel (used for flavoring)

1 teaspoon, 5 ml grated fresh

1/4 teaspoon, 1.25 ml grated dried citrus peel

1/2 teaspoon, 2.5 ml gluten-free citrus flavoring extract



Corn Syrup

1 cup, 250 ml

2/3 cup, 170 ml granulated white sugar plus 1/3 cup, 80 ml water



Cream (light)

1 cup, 250 ml

2 tablespoons, 30 ml butter plus sweet milk to make 1 cup, 250 ml



Cream (coffee creamer)

1 cup, 250 ml

3 tablespoons, 45 ml butter plus 7/8 cup, 210 ml sweet milk



Cream (heavy)

1 cup, 250 ml

1/3 cup, 85 ml butter plus 3/4 cup, 180 ml sweet milk



Eggs

1 whole egg

2 egg whites

2 egg yolks plus 1 tablespoon, 15 ml water

2 teaspoons, 10 ml Ener-G Egg Replacer™ plus 2 tablespoons, 30 ml water

1/4 cup, 60 ml unsweetened applesauce

2 teaspoons, 10 ml gluten-free baking powder plus 1 teaspoon, 5 ml oil plus 2 tablespoons, 30 ml cold water

1/4 cup, 60 ml banana, mashed

1 teaspoon, 5 ml ground chia seed hydrated in 3 tablespoons, 45 ml water

1 tablespoon, 15 ml ground flaxseed hydrated in 3 tablespoons, 45 ml water

3 tablespoons, 45 ml mayonnaise plus 1/2 teaspoon, 2.5 ml baking powder

1/4 cup, 60 ml pumpkin puree

1/4 cup, 60 ml silken tofu, blended



Evaporated Milk

1 cup, 250 ml

2/3 cup dry milk, 170 ml plus 1 cup, 25 ml water



Flour (all-purpose wheat)

1 cup, 250 ml

7/8 cup, 210 ml amaranth flour

7/8 cup, 210 ml buckwheat flour

7/8 cup, 210 ml chickpea flour

1 cup, 250 ml corn flour

1 cup, 250 ml corn meal

7/8 cup, 210 ml dark bean flour

3/4 cup, 180 ml millet flour

3/4 cup, 180 ml oat flour

5/8 cup, 150 ml potato flour

3/4 cup, 180 ml potato starch

7/8 cup, 210 ml rice flour (white or brown)

3/4 cup, 180 ml soy flour

3/4 cup, 180 ml tapioca flour

3/4 cup, 180 ml white bean flour

1 cup, 250 ml White Gluten Free Flour Blend

1 cup, 250 ml Whole Grain Gluten Free Flour Blend



Garlic

1 clove

1/8 teaspoon. .5 ml garlic powder

1/8 teaspoon, .5 ml minced dried garlic



Herbs (fresh)

1 tablespoon, 15 ml

1 teaspoon, 5 ml dried herbs



Honey

1 cup, 250 ml

1 1/4 cup, 310 ml granulated white sugar



Milk (whole)

1 cup, 250 ml

1/2 cup, 125 ml evaporated milk plus 1/2 cup, 125 ml water

1/3 cup, 85 ml dry milk plus 1 cup, 250 ml water and 2 teaspoons, 10 ml butter

1 cup, 250 ml non-dairy milk substitute



Mustard (used for flavoring)

1 tablespoon, 15 ml prepared mustard

1 teaspoon, 5 ml dry mustard powder



Onion

1 small

1 teaspoon, 5 ml onion powder

1 tablespoon, 15 ml minced dried onion, rehydrated



Powdered Sugar (confectioner's)

1 cup, 250 ml

1 cup, 250 ml granulated white sugar plus 1/2 teaspoon, 2.5 ml cornstarch, process together until powdered



Starches (used for thickening)

3 tablespoons, 45 ml all-purpose flour (wheat)

2 teaspoons, 10 ml arrowroot starch (flour, powder)

1 tablespoon, 15 ml cornstarch

3 tablespoons, 45 ml Gluten Free Flour Blend

1 tablespoon, 15 ml potato starch

3 tablespoons, 45 ml rice flour

2 tablespoons, 30 ml tapioca starch (flour)



Sugar (white granulated)

1 cup, 250 ml

3/4 cup, 180 ml agave nectar

1 cup, 250 ml packed brown sugar

1 1/2 cup, 375 ml carob syrup

1 cup, 250 ml coconut sugar

3/4 cup, 180 ml corn syrup

1 cup, 250 ml golden syrup

3/4 cup, 180 ml honey

1 cup, 250 ml maple syrup

1 cup, 250 ml molasses

2 cups, 500 ml sifted gluten-free powdered sugar

1 cup, 250 ml rice syrup

1 teaspoon, 5 ml stevia extract



Tomato Juice

1 cup, 250 ml

1/2 cup, 125 ml tomato sauce plus 1/2 cup, 125 ml water

3 tablespoons, 45 ml tomato paste plus 1/4 cup, 60 ml water



Tomato Sauce

2 cups, 500 ml

3/4 cup, 180 ml tomato paste plus 1 cup, 250 ml water



Vinegar

1 tablespoon, 15 ml

1 tablespoon, 15 ml lemon juice

1 tablespoon, 15 ml lime juice



Whipped Cream

1 cup, 250 ml heavy whipping cream sweetened plus 1/4 cup, 60 ml powdered sugar and 1 teaspoon, 5 ml gluten-free vanilla extract

1 cup, 250 ml evaporated milk plus 1/2 teaspoon, 2.5 ml lemon juice and 1 tablespoon, 15 ml granulated white sugar



Yeast

1 cake compressed

1 package or 2 teaspoons, 10 ml active dry yeast










More Gluten Tips & Special Helps You Might Enjoy

Gluten Free Glossary

Homemade Gluten Free Baking Powder

Homemade Gluten Free Biscuit Mix

How to Make a Gluten Free Flour Blend Your Family will Love

How to Measure Ingredients

Low Budget Cooking Tips




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