Egg-free and nut-free cooking basics
Updated October 2026 · 2 min read
Quick answer
Use simple swaps like applesauce or a flax mix in baking, and check labels on sauces, breads and snacks for hidden egg and nuts.
Egg swaps in baking
Applesauce, mashed banana or ground flaxseed with water can stand in for an egg in many muffins and pancakes.
Eggs in other places
Pasta, mayonnaise, some breads and some soups contain egg.
Nuts
Check granola, sauces, desserts and spreads. Tree nuts and peanuts are different allergens.
Safe kitchens
Keep nut products in a sealed bin, and wash hands and surfaces after handling.
School and party rules
Ask ahead and bring a safe treat.
This guide is general food planning, not medical advice. Your care team knows your situation best.
Why are egg and nut allergies so common?
Eggs are one of the most common childhood food allergies, and many children outgrow them. Peanut and tree nut allergies are common too, and they are often lifelong. Both can be serious, so careful cooking matters.
What can replace eggs in baking?
| Job of the egg | Swap that often works |
|---|---|
| Moisture and binding in muffins | 1/4 cup unsweetened applesauce or mashed banana per egg |
| Binding in pancakes and cookies | 1 tablespoon ground flaxseed with 3 tablespoons water, rested 5 minutes |
| Lift in cakes | A little extra baking powder, plus a splash of vinegar |
| Glaze | Milk or plant milk brushed on top |
| Moisture and binding in muffins | 1/4 cup unsweetened applesauce or mashed banana per egg |
| Binding in pancakes and cookies | 1 tablespoon ground flaxseed with 3 tablespoons water, rested 5 minutes |
| Lift in cakes | A little extra baking powder, plus a splash of vinegar |
| Glaze | Milk or plant milk brushed on top |
Results vary, so try a new recipe before a party.
Where do eggs hide?
Pasta, mayonnaise, some breads, battered foods, meatballs, some soups and many baked goods. Albumin, lysozyme and meringue all mean egg.
What about nuts?
Peanuts and tree nuts are different foods, though people with one are sometimes allergic to the other. Hidden sources include granola, sauces, pesto, desserts, spreads and some cereals. Check labels every time.
How do you keep a kitchen safe?
Store nut products in a sealed bin on a low shelf. Use separate utensils and clean boards. Wash hands with soap and water, because sanitizer does not remove allergens. Read the label of every package, even if you have bought it before.
How do you handle school and parties?
Tell teachers and parents what your child cannot eat. Send safe treats. Pack the epinephrine and a copy of the action plan if your child has one.
What are easy egg-free, nut-free dinners?
Rice bowls, tacos, roast chicken with vegetables, bean chili, soup, and pasta that is labeled egg-free.
Who can help?
An allergist can test, advise and give you a written plan. This guide is general information, not medical advice. Ask your doctor, dietitian or allergist about what is right for you.
Frequently Asked Questions
Peanuts are legumes, but they are one of the nine major allergens on their own. Some people are allergic to both peanuts and tree nuts.
Often yes. Results vary by recipe.
Many do, but not all. Only an allergist can say when it is safe to try.
Often yes, but check the label for shared equipment with nuts.