Whether you’re avoiding soy due to allergies, sensitivities, or dietary choices, there are fantastic alternatives for everything from soy sauce to tofu. Let’s break it down.
1. Soy Sauce Substitutes
Soy sauce is a staple in many dishes, but fortunately, there are plenty of soy-free options that bring umami and depth of flavor.
- San-J Soy-Free Tamari – This gluten-free and soy-free tamari is made from fermented peas, offering a rich, salty flavor that makes it a perfect 1:1 substitute for traditional soy sauce.
- Foodies Shoyu – From the makers of Pumfu, this Japanese-style shoyu is made from fermented pumpkin seeds. It’s a savory, umami-packed alternative with a deep flavor.
- Coconut Aminos – The OG soy-free soy sauce substitute, coconut aminos is made from fermented coconut sap. It’s sweeter and less salty than traditional soy sauce, making it ideal for dishes that already call for a sweetener.
Pro Tip:
If a recipe calls for soy sauce and sugar, try swapping in coconut aminos and skipping the extra sweetener!
If you’re used to using tofu as a protein source, there are several high-protein, soy-free options available.
- Pumfu – Made from pumpkin seeds, Pumfu has a medium firmness, a slightly nutty flavor, and a greenish hue. It works great in egg-free scrambles and stir-fries.
- Soy-Free Tofu (Big Mountain Foods) – This fava bean-based tofu is the most similar to traditional tofu in texture and protein content. It’s firm, mild in flavor, and works 1:1 in any tofu recipe.
- Chickpea Tofu (Burmese Tofu) – My personal favorite! This yellow-hued tofu is made from chickpea flour, has a silken tofu-like texture, and contains about 4g of protein per serving. You can even make it at home with just a few ingredients!
Other Soy-Free Tofu Options:
There are DIY recipes for all kinds of tofu alternatives, including lentil-based and even sweet potato + peanut butter tofu (yes, really!). The possibilities are endless!
3. Miso Alternatives
Traditional miso is made from fermented soybeans, but there are some amazing soy-free miso options on the market.
- Chickpea Miso – A great 1:1 substitute for traditional miso, chickpea miso offers the same savory depth and probiotic benefits. Brands like Miso Master offer soy-free varieties.
- Adzuki Bean Miso – A Japanese miso alternative made from adzuki beans, this option is packed with earthy, rich flavors.
- Other Soy-Free Miso Options: Some brands also make rice miso and barley miso, so check ingredient labels for soy-free varieties!
4. Edamame Substitutes
Edamame (young soybeans) are a popular snack and protein source, but here are some great alternatives:
- Chickpeas – Perfect for salads and snacks, chickpeas are firm, mild, and protein-packed. Roast them for a crispy, crunchy treat!
- Green Peas – Many people don’t realize that peas contain protein! Frozen green peas make a great stir-fry substitute for edamame.
- Fava Beans – The closest nutritional match to edamame, fava beans are high in protein and fiber.
Pro Tip:
If you’re looking for an edamame-like snack, try roasted fava beans or crispy chickpeas with sea salt!
5. Soybean Oil / Vegetable Oil Substitutes
Soybean oil is everywhere—from fast food to packaged snacks. If you need a soy-free oil, here are some great alternatives:
- Avocado Oil – A high-heat, seed-free oil with a mild, buttery flavor. It’s a great alternative for frying, roasting, and baking.
- Sunflower Oil – My go-to oil! Common in Asia and Europe, sunflower oil is light in color, mild in taste, and great for baking, frying, and sautéing.
- Canola Oil – The staple oil I grew up using! Canola oil is affordable, mild-flavored, and easy to find in the U.S..
6. Soy Milk Alternatives
Soy milk is often recommended as a dairy-free, high-protein milk, but there are plenty of other plant-based options:
- Hemp Milk – A creamy, high-fat alternative with a slightly nutty taste. Great for coffee and lattes!
- Pea Milk – One of the best high-protein alternatives! Brands like Ripple make pea milk with 8g of protein per cup, similar to soy milk.
- Oat Milk – A popular option for coffee and baking, oat milk is naturally sweet and creamy.
- Almond Milk & Cashew Milk – Nut-based milks that are light and smooth, great for drinking or in recipes.
- Rice Milk – The most allergen-friendly option! Rice milk is free from soy, dairy, gluten, and nuts, making it a great choice for those with multiple allergies.
Pro Tip:
If you need a high-protein soy milk alternative, go for pea milk or hemp milk!
Final Thoughts: Have You Tried These Soy-Free Swaps?
I hope this list helps you find safe, delicious alternatives for soy-based ingredients! Have you tried any of these swaps? Do you have a favorite soy-free substitute I missed? Let me know in the comments!
