Dairy-Free and Soy-Free Butter Substitutes

Written by sarah thomsen
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Dairy-Free and Soy-Free Butter Substitutes
Tasty alternatives to butter are available. (Jupiterimages/Comstock/Getty Images)

According to the Mayo Cinic, dairy and soy are among the top 8 leading food allergens. Since soy is the leading alternative for dairy, many products suitable for those with dairy allergies include soy flour, soy fibre, soy albumin, hydrolyzed soy protein or textured vegetable protein. Allergies can be life-threatening, so if allergic to dairy and/or soy, take the time to learn what alternatives are best for you.

Peanut Butter

Many all-natural peanut butter blends have no added sugar, preservatives or oils. When peanuts and salt are the only ingredients, there is nothing to worry about with a soy or dairy allergy. Spread on muffins, breads and toast. If a peanut taste won't disrupt the overall taste, peanut butter can even act as a substitute for butter in baked goods.

Earth Balance

The company, Earth Balance, focuses on selling healthy alternatives for those with food aversions and allergies. They sell a spread that is soy-free and diary-free, based with a natural oil blend (palm fruit, canola, safflower and olive), sunflower lecithin and pea protein. The spreads will not raise cholesterol or interfere with any allergies.


Hummus is a flavourful, spreadable alternative to butter-it is made from chickpeas, which are vegetarian but are not soy-based. The creaminess of basic and flavoured hummus makes it a great substitute for butter in mashed potatoes, or a spread on bagels and crackers. Naturally occurring fibre and unsaturated fats kick up the nutrient content in the spread which comes prepared or can be easily made from chickpeas, tahini, olive oil, salt and pepper.

Coconut Oil

You won't want to spread coconut oil on a piece of toast, but is an ideal substitute for replacing butter in baked goods like pie crusts, muffins, pancakes, cobblers and cakes. A choice with some health benefits to boot, coconut oil is anti inflammatory, can kill bacteria that lead to sickness, and contains a special kind of fat called medium chain triglycerides that doesn't turn to fat as easily as most kinds of fat. The vegan baking blog Eggbeater suggests using 7/8 cups of oil for every cup of butter in recipes. The fat content in coconut oil contributes to needed tenderness in recipes, but be aware that the fat content in coconut oil is highly saturated, making it a wise idea to use sparingly.

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