Basic Whole30 Swaps – a quick and comprehensive guide to easy swaps you can make to stay compliant, and still create delicious recipes and meals while doing the Whole30!
While I was browsing the good ole internet and Pinterest looking for resources that would be helpful for the Whole30 community, I realized that there wasn’t a comprehensive list of basic Whole30 swaps you can make when you’re on a round (or even for life after). So I decided to make one because I wish I had a list like this four years ago when I did my first round!
I actually created two lists: one for ingredients and one for things to eat. Obviously, this list doesn’t cover every single swap, but I did the most basic and common ones. I always say you can make most of your favorite dishes with a few Whole30 compliant swaps, and this list will help you make them.
| Wheat flour and other grain flours | Almond flour, coconut flour, cassava flour* |
| Dairy milk | Unsweetened nut milk (almond, cashew, etc) |
| Butter | Clarified butter, ghee |
| Soy sauce, tamari sauce, liquid aminos | Coconut aminos |
| Cream, heavy cream | Coconut cream |
| MSG (popular in Asian cooking) | Fish sauce, kosher salt, dried mushrooms |
| Sugar | 100% fruit juice, grated fruit, dates** |
| Vegetable oil | Avocado oil, coconut oil, animal fat (i.e. duck fat) |
| Cornstarch | Arrowroot flour, tapioca flour, potato starch |
| Cooking wine | Chicken broth/stock + lemon juice |
*flours should not be used for recreating baked goods (i.e. tortillas, pancakes, waffles, and etc)
**sweeteners should only be used for dishes that call for sweeteners; however, in most recipes you can omit sweeteners all together. Use only if necessary.
| Pasta | Spiralized veggies (i.e. zucchini), roasted spaghetti squash |
| Rice and other grains | Rice cauliflower, broccoli, sweet potatoes, etc |
| Chips and crackers | Sliced crunchy veggies (i.e. cucumbers, bell peppers, etc) |
| Peanut butter | Almond butter, cashew butter, coconut butter |
| Soda and alcohol | Sparkling water, Kombucha, water infused with fresh fruits and herbs |
| Tortillas | Leafy greens (i.e. green leaf lettuce, collard greens), nori sheets |
| Bread: burger buns, toast, etc | Portobello mushrooms, sweet potato buns/toast, tostones, bell peppers |
| Croutons and salad toppers | Roasted nuts & seeds, crispy bacon, crispy roasted sweet potatoes |
| Cheese | Avocado, hearts of palm, nutritional yeast |
| Worcestershire sauce | Balsamic vinegar |
If you would like to download and print this one page list, click here. Do you have some swaps you make for the Whole30? If so, let me know!
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