Substitution Guide
Comfort food made with real, whole ingredients—no shortcuts required.
This substitution guide is filled with simple, smart ingredient swaps for busy home cooks who want to cook with more intention—and fewer additives. From cream-of-soup alternatives to gluten-free flour swaps, dairy substitutions, and healthy flavor boosters, these substitutions keep your meals delicious, wholesome, and weeknight-friendly.
At The Carefree Kitchen, I believe nourishing your family shouldn’t require sacrificing flavor, blowing your grocery budget, or relying on overly processed ingredients.
Cream of Soup Substitution Guide
Skip the cans—keep the comfort.
Use these easy homemade swaps in side dishes, casseroles, soups, and baked dishes.
| If Recipe Calls For… | Use This Instead… |
|---|---|
| Cream of Mushroom Soup | 1 Tbsp butter + 1 Tbsp flour, whisked with 1 cup broth + ¼ cup sautéed mushrooms + splash of milk |
| Cream of Chicken Soup | 1 Tbsp butter + 1 Tbsp flour + 1 cup broth + garlic/onion powder + a dash of poultry seasoning + milk |
| Cream of Celery Soup | 1 Tbsp butter + 1 Tbsp flour + 1 cup broth + ¼ cup finely chopped celery + celery seed or salt |
| Condensed Tomato Soup | 1 cup canned crushed tomatoes + 1 tsp sugar + 1 Tbsp butter + splash of milk or cream |
???? Tip: Use evaporated milk, unsweetened almond milk, or Greek yogurt, or lite sour cream for a creamy texture with less fat.
Dairy Swaps (Lighter & Non-Dairy Options)
| Instead of… | Use This… |
|---|---|
| Heavy Cream | ¾ cup milk + ¼ cup melted butter, or evaporated milk |
| Half & Half | ½ cup milk + ½ cup cream, or milk + 1 Tbsp Greek yogurt |
| Sour Cream | Plain Greek yogurt (1:1) Lite sour cream is great too. |
| Buttermilk | 1 cup milk + 1 Tbsp lemon juice or vinegar (let sit for 5 minutes) |
| Cream Cheese (in sauces) | 1 cup blended cottage cheese with salt or lemon juice |
| Velveeta or Processed Cheese | 1 cup shredded cheddar + ½ cup milk + 1 Tbsp cornstarch, melted together |
Gluten-Free & Whole Grain Swaps
| Instead of… | Try This… | Best Use |
|---|---|---|
| All-Purpose Flour | White whole wheat flour (1:1; add 1–2 Tbsp extra liquid for baking) | Cookies, muffins, breads |
| Flour (for thickening) | Cornstarch or arrowroot powder | Sauces, gravies, soups |
| Breadcrumbs | Crushed oats, almond flour, or crushed rice crackers | Meatballs, casseroles, breading |
| Regular Pasta | Brown rice, lentil, Einkorn or chickpea pasta | One-pot meals, pasta bakes |
| Wheat Tortillas | Corn tortillas, cassava or almond flour wraps | Enchiladas, tacos, quesadillas |
Sweeteners & Oils (Cleaner Swaps)
| Instead of… | Use This… | Best Use |
|---|---|---|
| White Sugar | Coconut sugar or maple sugar (1:1), or honey (reduce other liquids slightly) | Baking, sauces |
| Brown Sugar | Coconut sugar + 1 tsp molasses per cup | Marinades, sauces, baking |
| Vegetable Oil | Avocado oil, butter, olive oil, or unsweetened applesauce (½ amount in baking) | Baking, sautéing |
| Mayonnaise (in dips) | Plain Greek yogurt or mashed avocado | Dips, spreads, sandwich fillings |
| Packaged Seasoning Blends | Mix your own: garlic powder, onion powder, paprika, oregano, chili powder | Rubs, taco mix, casseroles |
Substitution Guide for Flavor Boosters Without Additives
Skip the MSG, bouillon cubes, and mystery packets—these pantry-friendly flavor builders do it better.
- Tomato Paste – Adds depth to sauces, soups, grains
- Dijon Mustard – Adds tang and body to sauces and vinaigrettes
- Miso Paste – Salty, savory depth for soups, dressings, glazes
- Nutritional Yeast – Cheesy flavor without dairy
- Lemon Zest or Juice – Brightens veggies, soups, desserts, and pasta. Fresh!
- Sautéed Onion + Garlic – The real base of every great meal (frozen works too!)
- Smoked Paprika – Adds depth, color, and subtle heat, perfect for many main dishes.
- Balsamic Vinegar or Reduction – Sweetness + acidity in one drizzle
- Creaminess: Blended white beans, cauliflower puree, tahini, nut butters
- Depth & color: Smoked paprika, garlic paste, balsamic reduction, browned butter
- Savory base: Sautéed onions + garlic + celery (mirepoix) frozen in batches
How to Use This Guide
- Bookmark this page and keep it open while cooking
- Reference it any time a recipe calls for a processed ingredient you’d rather skip.
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Keep Cooking with Confidence
Whether you’re a substitution guide for swapping out cream-of-soup or finding a lighter way to make Alfredo, I hope this guide helps you feel more confident in your kitchen. Comfort food can be nourishing, clean, and downright delicious.
— Jill
