300 Clean Eating Food Substitutions

300 Clean Eating Food Substitutions

Clean Eating Substitution Chart

Almost any recipe can be converted to a clean meal by focusing on real ingredients. Go for fresh and dry ingredients as much as possible versus canned versions.

See below a list of common processed food and ingredients with healthy substitutions.

Table Salt Substitute

SEA SALT, CELTIC SALT, HIMALAYAN PINK SALT, HERBS/SPICES (MINT, ROSEMARY, NUTMEG, BASIL, CARDAMON, CHILI/CAYENNE, CINNAMON, CHIVES, CORIANDER, DILL, CUMIN, GINGER, OREGANO, PAPRIKA, PARSLEY, SAGE, TARRAGON, THYME & TURMERIC), ONIONS, GARLIC, CELERY, SALSA, CHUTNEY, INFUSED OILS, BALSAMIC VINEGAR, APPE CIDER, WINE, CITRUS JUICES (LEMON, LIME, ORANGE), RICE VINEGAR, APPLE CIDER VINEGAR, SALT FREE SEASONING MIXES OR HERB BLENDS

Sugar Substitute

VANILLA, COCONUT PALM SUGAR, RAW PURE HONEY, MANUKA HONEY, SUCANAT, DATE SUGAR, XYLITOL, MOLASSES, PURE MAPLE SYRUP, STEVIA, RAPADURA SUGAR, AGAVE NECTAR, BROWN RICE SYRUP, YACON SYRUP, LEMON, UNSWEETENED APPLE SAUCE, RAISINS, CINNAMON, CRANBERRIES, GRAPEFRUIT, LIME, PUREED BANANA, APRICOT PUREE, UNSWEETENED COCOA POWDER, FRESHLY SQUEEZED ORANGE JUICE

White Pasta Substitute

100% WHOLE WHEAT PASTA, SPELT PASTA, RYE PASTA, BUCKWHEAT PASTA, BROWN RICE PASTA, QUINOA PASTA, SOBA NOODLES, KHORASAN PASTA, CUCUMBER NOODLES, SWEET POTATO NOODLES, BEET NOODLES, CARROT NOODLES, APPLE NOODLES, SHIRATAKI NOODLES, BROCCOLI SLAW, BLACK BEAN SPAGHETTI, ZUCCHINI NOODLES, SPAGHETTI SQUASH, CAULIFLOWER RICE, SHREDDED CABBAGE

White Bread Substitute

COLLARD GREEN WRAP, TEMPEH BREAD, PORTOBELLO BUNS, LETTUCE WRAP, CABBAGE WRAP, CAULIFLOWER BUNS, BROWN RICE WRAPPERS, SWEET POTATO BUNS, EGGPLANT BUNS, FRUIT BUNS, NORI WRAP, EZEKIEL BREAD, RYE BREAD, 100% WHOLE WHEAT BREAD, BROWN RICE BREAD, CHICKPEA BREAD, CORN TORTILLAS, CAULIFLOWER FLAT BREAD OR PIZZA CRUST, BROWN RICE, POTATOES, QUINOA

White Flour Substitute

WHOLE WHEAT, BROWN RICE, COCONUT, ALMOND, MILLET, SOY, AMARANTH, ARROWROOT, BUCKWHEAT, OAT, CHICKPEA, RYE, HEMP, QUINOA, CHIA SEED, SESAME SEED, SPELT, FLAX SEED, SUNFLOWER, SPROUTED GRAIN, BLACK BEAN

White Rice Substitute

BROWN RICE, WILD RICE, QUINOA, BULGAR, BARLEY, BUCKWHEAT, CAULIFLOWER, COUSCOUS, BLACK RICE, PURPLE RICE, RED RICE

Margarine Substitute

REAL BUTTER, COCONUT OIL, EXTRA VIRGIN OLIVE OIL, FLAXSEED OIL, MASHED AVOCADO, MASHED BANANA, PUREED PRUNE, PUREED PUMPKIN, UNSWEETENED APPLE SAUCE, SOAKED CHIA SEEDS

Mayonnaise Substitute

GREEK YOGURT, OLIVE OIL, HUMMUS, GUACAMOLE, VINAIGRETTE DRESSINGS, ALMOND BUTTER, CASHEW BUTTER, TAHINI, MASHED AVOCADO, PESTO, ALMOND BUTTER, NAYONAISE, OLIVE OIL MAYO, MUSTARD

Egg Substitutions

OMEGA 3 ENRICHED EGGS, FRESH FARM EGGS, ORGANIC EGGS, TOFU, APPLE SAUCE, BANANA, PUMPKIN, FLAX MEAL, CHIA SEEDS, NON DAIRY YOGURT, PRUNES, OLIVE OIL, NON GMO CORNSTARCH, AGAR, PUREED FRUIT, SOY FLOUR, VINEGAR

1 egg = 2 heaped tbsp potato starch or arrowroot powder
1 egg = 1 small banana (or 1/2 big one)
1 egg = 2 tbsp cornstarch + 2 tbsp water
1 egg = 1/4 cup silken tofu
1 egg = 1/4 cup applesauce
1 egg = 1 tbsp ground flaxseeds + 2-3 tbsp warm water
1 egg = 1 tbsp soy flour + 1 tbsp water
1 egg = 2 tbsp vinegar dissolved in 1/2 cup water
1 egg = 1/4 cup fruit puree + 1/2 tsp baking powder

Milk Substitute

RAW MILK, FLAX MILK, COCONUT MILK, ALMOND MILK, RICE MILK, HEMP MILK, OAT MILK, HAZELNUT MILK, CASHEW MILK, MACADAMIA MILK

Cheese Substitute

RAW MILK CHEESE, ORGANIC CHEESE, FULL FAT REAL CHEESE, NUT CHEESE, NUTRITIONAL YEAST, TOFU, SOY,  RICE OR ALMOND BASED BLEND

Sour Cream Substitute

GREEK YOGURT, SILKEN TOFU, QUARK CHEESE, SOY YOGURT, KEFIR, HUMMUS, GUACAMOLE, PUREED BLACK BEAN

Peanut Butter Substitute

ALMOND BUTTER, CASHEW BUTTER, PUMPKIN SEED BUTTER,WALNUT BUTTER,TAHINI PASTE, HUMMUS, ORGANIC PEANUT BUTTER

Vegetable Oil Substitute

EXTRA VIRGIN OLIVE OIL, COCONUT OIL, AVOCADO OIL, FLAXSEED OIL, HEMP OIL, MACADAMIA OIL, SESAME OIL, PISTACHIO OIL, GRAPESEED OIL, UNSWEETENED APPLE SAUCE, MASHED BANANA

Vegetable Shortening Substitute

VIRGIN COCONUT OIL, VIRGIN PALM OIL, CLEAN LARD OR TALLOW

Cornstarch Substitute

NON GMO CORNSTARCH, SPROUTED WHEAT FLOUR, ARROWROOT, FLAXSEED, TAPIOCA STARCH, RICE STARCH, POTATO STARCH, RICE FLOUR

Mashed Potatoes Substitute

CAULIFLOWER, TURNIP, SWEET POTATO, CELERY ROOT, BROCCOLI, CARROTS, EGGPLANT, OR COMBINATION OF RUTABAGA, PARSNIP & CELERY ROOT

Breadcrumbs Substitute

FLAX MEAL, ALMOND MEAL, CRUSHED RICE CHEZ, ROLLED OATS, BROWN RICE CEREAL, GLUTEN FREE PRETZEL WITH SEASONING, CRUSHED ALMONDS, COCONUT FLAKES, CRUSHED NUTS, 100% WHOLE GRAIN BREADCRUMBS, CHIA SEEDS, FIBER CEREAL

Bouillon Bubs Substitute

BOUILLON CUBES SUBSTITUTE

Cold Meat Substitute

HOME COOKED ORGANIC GRASS FED MEAT, NITRATE FREE LUNCH MEATS

Salad Dressing Substitute

HOMEMADE OIL & BALSAMIC VINEGAR, FRUIT, AVOCADO, ROASTED TOMATO, LEMON, GREEN GODDESS ETC OR PURCHASE YOUR FAVOURITE HEALTHY DRESSING

Cereal Substitute

BREAKFAST SMOOTHIES, MUESLI, ALMOND BUTTER BANANA TOAST, QUINOA, EGGS, FRUIT TOPPED YOGURT, CHIA PUDDING, AVOCADO TOAST, OATMEAL, GRANOLA, RICE PORRIDGE, GLUTEN FREE CEREAL, WARM BUCKWHEAT

Healthy Drink Substitute

COCONUT WATER, CACAO, FRUIT INFUSED WATER, LEMON WATER, HERBAL TEAS, KOMBUCHA, FRESHLY SQUEEZE JUICES, GREEN SMOOTHIES, NUT SMOOTHIES, FILTERED WATER, ALKALINE WATER

Baking Powder Substitute

BAKING SODA

Chocolate Chips Substitute

CACAO NIBS

Junk Food Substitute

VEGGIE CHIPS, BAKED FRIES, FROZEN FRUIT, CAULIFLOWER PIZZA CRUST, VEGAN, DAIRY FREE OR GLUTEN FREE ICE CREAM, VEGGIE SPIRAL PASTA, CHIA SEED PUDDING, VEGAN COOKIE DOUGH, ORGANIC DARK CHOCOLATE, MASHED CAULIFLOWER, AIR POPPED POPCORN, CACAO CHOCOLATE NIBS, FRESH FRUIT AND VEGETABLES

See our Clean Eating For Beginners Resource.

BEST LIST OF CLEAN EATING RECIPES – CLICK HERE


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