Guide
Everyday ingredient substitutions for home cooks
A good substitution keeps a recipe working when the fridge doesn't cooperate. These swaps are about cooking practicality, not health claims. If you have an allergy, always check labels yourself.
Dairy swaps
Plain yogurt can stand in for sour cream in most sauces. Unsweetened oat or soy milk works in most savory recipes that call for milk. Olive oil can replace butter when sautéing vegetables.
Protein swaps
Chickpeas, lentils or firm tofu can take the place of chicken in curries, stews and grain bowls. Canned tuna or salmon swap well for cooked chicken in salads and wraps.
Pantry swaps
Lemon juice or vinegar adds the brightness of white wine in a pan sauce. Dried herbs can replace fresh at roughly one third of the amount. Any short pasta works where another is listed.
Vegetable swaps
Group vegetables by how they cook: leafy greens swap with other leafy greens, root vegetables with root vegetables. Frozen vegetables are a reliable stand-in for fresh in cooked dishes.
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General nutrition and planning information only — not medical advice.