Substitutions by need
Nut-free substitutions
Swaps for peanuts, tree nuts and nut butters, mostly with seeds. Seeds bring their own allergy risks for some people, so check with whoever you cook for.
Instead of peanut butter
- Sunflower seed butter: The same amount. Earthier and a little sweeter. In baked goods with baking soda it can turn green inside; that is harmless, and a squeeze of lemon juice helps.
- Soy nut butter: The same amount. Close in taste and texture; contains soy.
Instead of tahini
- Sunflower seed butter: The same amount. Sweeter and earthier; close in texture.
Instead of nuts
- Toasted pumpkin or sunflower seeds: The same amount. Smaller and crunchier, with an earthy taste.
- Leave them out, or use chocolate chips or toasted oats: The same amount (or none). Leaving nuts out doesn't change how a batter bakes.