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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