How To Have an Allergy-Friendly Thanksgiving

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Planning Thanksgiving dinner but need ideas for allergy-friendly substitutes? We’ve got ya covered!

How To Have an Allergy-Friendly Thanksgiving

We have compiled a list of possible allergens found in common Thanksgiving recipes and our favorite substitutions. If you have any you’d like to add, we would love for you to leave them in the comment section!


Flour: pureed black beans for cakes or cookies or a gluten free flour blend for pies and more. Use both in a one to one ratio.
Butter: unsweetened applesauce, avocado puree or mashed banana – great for cookies and cakes; olive oil, cooking oil or coconut oil – any baking or cooking where using a liquid substitute won’t change the consistency too much; earth balance or dairy free margarine – the best one to one swap!
Eggs: 1 tablespoon ground chia + 1 cup water or 1 tablespoon ground flax + 3 tablespoon water = 1 egg

Pasta: zucchini noodles or spaghetti squash

Breadcrumbs: gluten free rolled oats

Heavy cream: coconut milk

Buttermilk: one tablespoon apple cider or white vinegar or lemon juice plus 1 cup milk alternative

Chocolate: Enjoy Life or other allergen-free brand of chocolate

How to have an Allergy-Friendly Thanksgiving
Also, some Thanksgiving Tips to remember:
Make sure your turkey is dairy-free and gluten-free.
Mashed sweet potatoes – substitute some orange juice as the mashing liquid.
Gravy – thicken with rice flour and use oil or earth balance and rice milk.
Roasted veggies instead of casseroles etc.
And finally, we’ve got a couple great recipes for you to try!

Allergen-free Stuffing
  • approximately 15 cups of 1 inch cubes of safe crusty Italian bread or cornbread
  • 1 pound gluten-free dairy-free sausage, casing removed (optional)
  • 1 stick of butter
  • 3/4 cup chopped celery
  • 3/4 cup chopped carrots
  • 1 medium onion, chopped
  • 1 tablespoon fresh thyme, chopped (or 1 tsp dried)
  • 1 tablespoon fresh sage, chopped (or 1 tsp dried)
  • 1 teaspoon dried marjoram
  • 1 1/2 cups chicken broth
  • 1 egg
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • chopped parsley as garnish
  1. Let bread stale over night or bake in the oven for long enough to get dried out.
  2. Crumble sausage and brown in a pan over medium high heat. Once cooked, remove from pan and place in a bowl with the dried out bread.
  3. Melt butter and cook carrots, celery and onion. Add thyme, sage, and marjoram and mix together then pour over bread and sausage.
  4. Whisk together the broth, one egg, salt and pepper, pour over bread mixture.
  5. Toss all together, adding more broth if necessary.
  6. Bake in oven at 375 in a greased pan for 35-45 minutes or until lightly browned or stuff it into the turkey!
  7. Garnish with chopped parsley. Enjoy!

Allergen-free Mashed Potatoes
  • 2-3 lbs potatoes rinsed, peeled and cubed
  • 1/2 cup vegetable or chicken stock, warmed
  • 1/3 cup original, unsweetened milk substitute, warmed (rice or coconut are best)
  • 1/4 cup dairy free, soy free earth balance
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • optional: roasted garlic – Slice off the top a head of garlic to expose the cloves inside. Place the head on a piece of foil. Drizzle with olive oil, sprinkle with salt and pepper and wrap in the foil. Roast until cloves are lightly browned and tender, about 30 minutes.
  1. Boil potatoes until when pierced with a fork, they come apart.
  2. Place in the bowl of a stand mixer or another bowl to use a hand mixer.
  3. Add the earth balance, salt and pepper (and garlic) and mix together, slowly adding the stock and milk until at the consistency you want. Serve warm.
We hope that these tips and recipes help you have a more allergy-friendly holiday!
Happy Thanksgiving!

Kristen is a commercial/food photographer living in East TN with her hubby, two adorable kids and goldendoodle pup; lover of light, sweets, and all things natural and organic. You can follow her on Instagram.

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