• Allergies
• Nutrition

Soy-Free Alternatives for Cooking and Baking to Consider

Published: February 10, 2025
Updated: February 10, 2025
4 mins

Most people may not think to read through the ingredients on their favorite snacks. However, it’s recommended that those with soy and other common allergies exercise caution when trying new foods. 

In the U.S., manufacturers are required to list if a food contains soy products on the nutrition label. If checking labels for soy in all of the processed foods you purchase seems daunting, there are soy-free alternatives you can make at home. 

Consider cooking with soy-free oils and creating a meal plan every week of soy-free meals. Many people who follow a gluten-free diet may also benefit from avoiding soy. This is especially true for those with certain health conditions like celiac disease.

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What are Soy-Free Cooking Oils?

Many fast food restaurants cook with oils that may include allergens like cashews and soy. However, soy oil may not trigger the immune system as much as other soy-based foods.

The following soy-free cooking oils may be useful to keep at home:

• Canola oil: A heart-healthy oil that works well for cooking and baking at high temperatures.

• Olive oil: Made of olives, this oil is ideal for sautéing, grilling, and frying foods. It's also rich in omega-3 fatty acids and antioxidants.

• Coconut oil: This soy-free oil is often used as a substitute for margarine when baking.

• Sunflower oil: This oil is a commonly used soy-free oil with high levels of vitamin E. 

Soybean oil is a main ingredient in vegetable oil. Be sure to check with a healthcare provider before using vegetable oils. They can also recommend the right oils to you based on the severity of your allergy.

10 Soy-Free Food Options to Purchase or Make at Home

The following soy-free options can help you to continue to enjoy your favorite foods while staying healthy. However, be sure to check with your healthcare provider before adding certain foods that may still contain traces of soy.

Soy sauce

Despite the name, it is possible to still enjoy soy sauce without soy. You can use chickpea-based miso as a substitute. Some people may also use a combination of olive brine, balsamic vinegar, and salt. Many soy-free alternatives for soy sauce — like coconut aminos — have less sodium than traditional soy sauce.

Stir fry sauce

There are a couple of different ways to make stir-fry sauce without soy. Some shelf soy-free sauce options replace soy with other ingredients like coconut aminos. You can also replace the umami flavor with kelp instead of using soy. 

Soy-free mayo

You can make soy-free mayonnaise at home using soybean oil alternatives like coconut oil, coconut milk, and vinegar. However, the taste may be slightly different than traditional mayo.

Soy-free chocolate

A lot of chocolate brands use lecithin (a soy-based product) in the chocolate-making process. Soy-free chocolate uses sunflower lecithin instead of soy.

Tofu

There are different options for soy-free tofu that you can purchase or make at home. One option is tofu made with fava beans. Soy-free tofu is full of protein and low in carbs.

Soy-free protein powder

Soy-free protein powders are available in various flavors and consistencies. Most soy-free protein powders are also gluten-free. Many athletes use protein powder to make protein shakes before working out. Protein shakes can be a sweet treat to enjoy at any time throughout the day.

Soy-free coffee creamer

If you love your morning cup of coffee, you can still enjoy a sweet taste without soy. Many soy creamers are made of plant-based ingredients. Many plant-based creamers are also dairy-free and gluten-free.

Soy-free pudding

You can make homemade pudding with soy allergy-friendly ingredients. Homemade pudding ingredients include cornstarch, tapioca, and rice. You can still flavor your pudding how you would like based on your taste.

Soy-free snacks

Healthier snacks like dry roasted peanuts and popcorn are accessible soy-free food options to enjoy as well. Be sure to still check the labels of snacks to ensure they don’t contain traces of soy.

Kosher hot dogs

A quick meal to make and enjoy in the summer is a hot dog. Kosher hot dogs are 100% beef and soy-free. You can also purchase soy-free bun options from a local grocery store or online. 

Tips for Cooking with Soy-Free Ingredients

When cooking with a soy allergy, prevent cross-contamination by keeping your cooking space organized and clean. Those with a soy allergy should thoroughly sanitize any surfaces where soy-based foods may have been cooked.  

It’s helpful to keep soy-free noodles, breads, and sauces in your home at all times. They can serve as filling bases for big meals. For those who like to bake, consider using coconut oil in place of shortening for pie crusts, cookies, and other baked goods. You can also use plant-based options for butter.

Some soy-free brands may contain small traces of soy. A healthcare provider can help you double-check if certain products are safe enough to eat. In some cases, you can also contact the distributor directly to ask about traces of soy in the product.

Where Can I Learn More About Food Allergies?

Having a food allergy doesn’t have to limit how you enjoy your food. At LifeMD, you can speak with a licensed healthcare provider about what to do if you suspect you’re allergic to soy. 

They can give you tips for keeping yourself safe during an allergic reaction and alternate food options to consider.

Book an appointment today to learn more about managing a soy allergy.

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