Allergies, Recipes

Find Your Perfect Soy Sauce Alternative

You don’t have to miss soy sauce anymore! Today, I am going to help you find your perfect soy sauce alternative! When our family first started trying to figure out our kids allergies and intolerances, we went on some pretty restrictive elimination diets. Trying to find safe and delicious ways to flavour our dinners felt really tricky, especially when both soy AND wheat/gluten were off the menu. It seemed like there was no soy sauce alternative! But over time, I discovered there were a few delicious and easy to make or find soy sauce alternatives. This post will help walk you through what those different options are so that you can find your perfect soy sauce alternative.

You don't need to miss soy sauce anymore! Use this helpful flow chart to find your perfect soy sauce alternative.


What’s in soy sauce?

Before we know what soy sauce alternative is best for us, it’s important to know what exactly goes into making a regular soy sauce.

This can vary greatly depending on the quality of the soy sauce. Traditionally, soy sauce is made from:

  • fermented soy beans
  • wheat
  • water
  • salt.

Some commercial soy sauce can contain colourings, flavourings and preservatives. As with all packaged foods when you have allergies and intolerances, you must read the label each time you purchase. 


Who needs a soy sauce alternative?

There are a number of reasons people may need a soy sauce alternative, but the main reasons are:

  • soy allergy or intolerance
  • wheat allergy or intolerance
  • gluten intolerance
  • coeliac disease
  • amine sensitivity
  • salt restriction

What alternatives are available?

There are a number of soy sauce alternatives on the market which are affordable, reasonably easy to find or make and offer a good flavour substitute. Soy sauce alternatives include:

  • Gluten free soy sauce
  • Gluten free tamari (not all tamari is gluten free so please check the label)
  • Coconut aminos
  • 2 Tablespoons molasses mixed with 1 Tablespoon apple cider vinegar (you can use this to make the delicious top 8 allergen free Pork and Noodle Lettuce Cups)

I have put together a handy infographic for you to help figure out which soy sauce alternative will best suit your needs.


You don't need to miss soy sauce anymore with these delicious soy sauce alternatives! Use the easy to follow guide to find the perfect one for you.

Did you find that flow chart helpful? Do you know what your perfect soy sauce alternative is now?

If you have any trouble figuring out what the best option is for you, please contact me and I will be more than happy to help you out.

If you know someone who would find this helpful, please share it with them directly or via social media.

You don't need to miss soy sauce anymore! Use this helpful flow chart to find your perfect soy sauce alternative.

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