Food Swap Table

Ultimate Cooks Swap Guide

Vegetable swap

Ingredient	Best Swap	Second Best	Notes
Carrots	Sweet potatoes / Butternut squash	Parsnip / Turnip / Celeriac	Similar sweetness and texture
Onion	Shallot / White onion	Leek / Spring onion	Red onion adds colour
Garlic	Shallot / Garlic powder	Chive / Leek	Garlic powder stronger – use less
Mushrooms	Courgette / Aubergine	Peppers / Onions	Releases water; adjust cook time
Bell peppers	Sweetcorn / Carrots	Courgette / Celery	Adds sweetness and crunch
Courgette	Aubergine / Cucumber (raw)	Squash / Asparagus	Mild flavour; similar moisture
Tomatoes	Canned / Passata	Roasted peppers	Great for sauces
Leeks	Onions / Shallots	Spring onions	Softer flavour
Celery	Fennel	Leek / Cucumber	Texture more important than taste
Broccoli	Cauliflower / Tenderstem	Green beans / Cabbage	Adjust cook time
Spinach	Kale / Swiss chard	Cabbage / Rocket	Kale tougher
Cabbage	Kale / Pak choi	Brussels sprouts	Choose type per recipe
Peas	Sweetcorn	Diced courgette / Edamame	Sweet, similar colour
Sweetcorn	Peas	Red peppers / Carrots	Crunchy and sweet

Grains, Pasta, Carbs

Ingredient	Best Swap	Second Best	Notes
White rice	Brown rice	Quinoa / Couscous	Adjust cooking time
Couscous	Quinoa	Bulgur / Rice	Same texture
Quinoa	Couscous	Brown rice / Lentils	Protein-rich swap
Potatoes	Sweet potatoes / Parsnips	Turnips / Squash	Match to mash or roast use
Orzo	Small pasta (risoni)	Rice / Couscous	Similar mouthfeel
Wheat pasta	Wholegrain pasta	Rice noodles / Courgette ribbons	Slight texture change
Egg noodles	Rice noodles	Udon / Spaghetti	Similar cook time
Breadcrumbs	Crushed crackers / Panko	Ground oats	Add herbs if plain

Proteins

Ingredient	Best Swap	Second Best	Notes
Beef mince	Pork or chicken mince	Lentils / Tofu	Season to lift lighter meats
Chicken breast	Chicken thigh / Turkey breast	Pork fillet	Thighs stay juicier
Salmon	Trout / Sea bass	Cod / Tofu	Adjust cook time
Tuna	Mackerel / Salmon	Chickpeas (veg option)	Canned tuna ↔ canned salmon
Cod	Haddock / Pollock	Tofu / Chickpeas	Neutral flavour
Prawns	Scallops / White fish	Tofu / Tempeh	Similar cook time
Eggs	Silken tofu (vegan)	Flax egg	Functional swap
Sausages	Mince patties	Veg sausages / Beans	Adjust fat content
Bacon	Pancetta / Ham	Smoked paprika	For smoky note only
Lentils	Beans (kidney / butter)	Chickpeas	Similar texture
Chickpeas	Cannellini beans	Lentils	Creamy and nutty
Beans	Lentils / Chickpeas	Peas / Tofu	Protein-rich base

Dairy & Fats

Ingredient	Best Swap	Second Best	Notes
Milk	Low-fat / Semi-skimmed	Oat / Soy milk	Unsweetened for savoury
Cream	Evaporated milk / Greek yogurt	Crème fraîche	Avoid curdling
Yogurt	Sour cream	Buttermilk	Texture may vary
Cheddar	Red Leicester / Gruyère	Mozzarella / Feta	Match melt level
Mozzarella	Halloumi / Cheddar	Paneer	Saltiness varies
Feta	Goat’s cheese	Ricotta	Softer texture
Butter (cooking)	Olive oil / Rapeseed	Ghee / Coconut oil	Mind smoke point
Butter (baking)	Margarine / Shortening	Oil + water mix	Slight flavour change
Oil (neutral)	Rapeseed / Sunflower	Light olive oil	Avoid strong oils

Flavourings & Pantry

Ingredient	Best Swap	Second Best	Notes
Parsley	Dried parsley (½ amount)	Coriander	Use more as weaker flavour
Coriander	Parsley / Basil	Mint	Similar brightness
Thyme	Oregano / Rosemary	Mixed herbs	Earthy flavours
Rosemary	Thyme / Sage	Tarragon	Use sparingly
Paprika	Smoked paprika / Cayenne	Chili powder	Adds warmth
Cumin	Ground coriander	Curry powder	Adjust for strength
Curry powder	Garam masala	Mixed spice	Milder
Tomato purée	Ketchup (small qty)	Fresh tomato (reduced)	Add sugar if sharp
Vinegar	Lemon juice	Lime juice / Cider vinegar	Balance acidity
Soy sauce	Tamari / Worcestershire	Miso (thinned)	Umami depth
Worcestershire	Soy sauce / Anchovy paste	Fish sauce	Salty/savoury
Balsamic	Red wine vinegar + sugar	Sherry vinegar	Sweetness varies

Go back – swap information and tips – click here.