It’s generally a good idea to substitute ingredients when you are trying to accommodate a dietary restriction or preference, such as vegetarianism, gluten-free diets, or lactose intolerance. In these cases, ingredient substitutions can help you create meals that are still nutritious and satisfying.
There are some cases when it is not advisable to substitute ingredients. For example, if a recipe relies on a specific ingredient for structure or flavor, substituting that ingredient may result in a dish that does not turn out as desired. In general, it is best to avoid substituting ingredients in baking recipes, as the chemistry of baking is sensitive and substitutions can have unpredictable results.
To make ingredient substitutions more nutritious, you can choose substitutes that are rich in nutrients and/or have health benefits. For example, substituting olive oil for butter can add monounsaturated fats to your diet, which have been shown to have heart-healthy benefits. Substituting beans for meat in a recipe can add protein and fiber to your meal. Substituting whole grain flours for white flour can increase the fiber and nutrient content of your baked goods.
| Ingredient | Substitution |
| Allspice | 1/2 tsp. cinnamon & 1/2 tsp. ground cloves |
| (1 tsp.) | |
| Apple pie spice | 1/2 tsp. cinnamon, 1/4 tsp. nutmeg & 1/8 tsp. cardamon |
| (1 tsp.) | |
| Bay leaf | 1/4 tsp. crushed |
| (1 whole) | |
| Beau Monde | 1 tsp. seasoned salt |
| seasoning | or |
| (1 tsp.) | 1/2 tsp. salt |
| or | |
| 1/2 tsp. Mei Yen seasoning | |
| Bouillon | 1 tsp. powdered bouillon |
| (1 cube) | |
| Broth | 1 bouillon cube |
| (1 cup) | or |
| 1 tsp. powdered bouillon cube in 1 cup boiling water | |
| Carob | 1 ounce chocolate |
| (3 Tbsp.) | |
| Chives, fresh | 2 tsp. chopped green onion tops |
| (2 tsp.) | |
| Chocolate chips, semisweet | 1 ounce sweet cooking chocolate |
| (1 ounce) | |
| Chocolate, unsweetened | 3 Tbsp. cocoa plus 1 Tbsp. fat |
| (1 ounce) | |
| Chocolate, unsweetened | 3 Tbsp. cocoa plus 1 Tbsp. fat |
| (1 ounce) | or |
| 3 Tbsp. carob plus 2 Tbsp. water | |
| Chocolate, semisweet | 1 ounce unsweetened chocolate plus 4 tsp. sugar |
| (1-2/3 ounce) | |
| Cocoa | 1 ounce chocolate and omit 1/2 Tbsp. fat |
| (1/4 cup) | |
| Dill | 1 Tbsp. dill seed or weed |
| (3 heads) | |
| Garlic | 1/8 tsp. garlic powder |
| (1 clove) | or |
| 1 tsp. chopped garlic | |
| Ginger | 1 Tbsp. candied ginger rinsed in water to remove sugar, finely chopped |
| (1/8 tsp.) | or |
| 1/2 tsp. raw ginger | |
| Herbs | 1/2 tsp. dried = 1/4 tsp. ground = 2-3 tsp. freshly minced |
| Honey | 1-1/4 cups sugar and 1/4 cup liquid |
| (1 cup) | |
| Horseradish | 2 Tbsp. prepared |
| (1 Tbsp. fresh) | |
| Mint | 1/4 cup chopped, fresh |
| (1 Tbsp. dried) | |
| Mustard | 1 Tbsp. prepared |
| (1 tsp. dry) | |
| Parsley | 1 tsp. dried |
| (1 Tbsp. fresh) | |
| Pumpkin pie spice | 1/2 tsp. cinnamon, 1/4 tsp. ginger, 1/8 tsp. allspice & 1/8 tsp. nutmeg |
| (1 tsp.) | |
| Rennet | 1 Tbsp. liquid rennet |
| (1 tablet) | |
| Vanilla bean | 1 tsp. flavoring |
| (1 inch piece) | |
| Worcestershire sauce | 1 tsp. steak sauce |
| (1 tsp.) |