The Animal-Based Kitchen Swap Chart: How to Make Any Recipe Animal-Based
Open almost any modern recipe and you’ll find the same five building blocks: onion, garlic, black pepper, tomato, and flour. They’re the flavor backbone of how most of us learned to cook. So when you go animal-based, it can feel like the flavor walked out the door with them. It didn’t. Each of those ingredients has a job to do, whether that’s sweetness, bite, acid, body, or structure. This chart shows you what does the same job with animal-based foods, so your soups, sauces, and family favorites still taste like something worth making again.
Keep it on the fridge. Download the printable 2-page chart.
How to Use This Chart
Every row gives you two options. The Strict swap uses only the core animal-based foods: ruminant meat and organs, eggs, dairy, fruit, honey, and animal fats. The Flexible swap brings in the middle-tier foods, like white rice, sweet potato, carrots, sourdough, olive oil, and coconut aminos. Neither column is “right.” Pick the level that works for your body and your family, and mix and match as you go. Find the ingredient in the left column, read what job it does, and choose the swap that does that job for you.
The Flavor Rule
- Salt early to deepen flavor.
- Fat to carry flavor.
- Acid at the end to brighten.
- High heat for browning.
When a dish tastes flat, it almost always needs salt or a squeeze of citrus.
Aromatics & Seasonings
| Instead of | What it does | Strict swap | Flexible swap | Chef’s tip |
|---|---|---|---|---|
| Onion | Sweet, savory base for soups, sauces & braises | Apples or pears caramelized slowly in butter; reduced bone broth | Add diced carrot for extra sweetness | Cook fruit low for 20+ min until deep amber. About 1 small apple per onion. |
| Garlic | Pungent punch & aroma | Brown butter + fresh rosemary or thyme; simmer a parmesan rind in sauces | Oregano, parsley or dill | Bloom herbs in hot fat for 30 seconds to release their aroma. |
| Black pepper | Sharp bite | Flaky salt + a squeeze of lemon or lime at the end | Fresh mint or dill for a sharp finish | Salt early, acid at the end. The contrast replaces the bite. |
| Chili, cayenne, paprika | Heat & red color | No true swap. Lean on hard char, acid and sweet-salty contrast (honey + flaky salt) | Ceylon cinnamon adds warmth to braises | Call spicy dishes a “twist,” not a copy. Readers will trust you more. |
| Cumin, curry & spice blends | Earthy, warm depth | Browned tallow + thyme + rosemary; deeply seared meat | Ceylon cinnamon, oregano | Sear in batches. Crowded pans steam instead of brown. |
| MSG, bouillon cubes, mushrooms | Savory umami depth | Reduced bone broth, aged parmesan, finely grated liver, bone marrow | Anchovy (sourced carefully) | 1 tsp grated frozen liver per lb of ground beef adds invisible depth. |
| Soy sauce | Salty umami | Salt + reduced bone broth | Coconut aminos, 1:1 (slightly sweeter) | With coconut aminos, cut other sweeteners in the recipe a little. |
| Vinegar | Acid & brightness | Lemon or lime juice, kefir, yogurt, pomegranate molasses (100% fruit) | Pickle or sauerkraut brine | Swap 1:1, then taste. Add acid in small splashes at the end. |
Swipe the table sideways to see all columns →
Sauces & Condiments
| Instead of | What it does | Strict swap | Flexible swap | Chef’s tip |
|---|---|---|---|---|
| Tomatoes & tomato sauce | Sweet-tart body & red color | Roasted butternut or pumpkin + lemon; cherries or pomegranate for red sauces | Blend in roasted carrot | Finish with fresh basil and lemon so squash tastes bright, not sweet. |
| Ketchup & BBQ sauce | Sweet, tangy glaze | Cherries, peaches or mango + honey + lemon, simmered down | Splash of pickle brine for tang | Reduce until it coats a spoon; it thickens more as it cools. |
| Store-bought mayo | Creamy base (usually seed oil) | Sour cream or crème fraîche; warm butter-yolk sauce (hollandaise) | Homemade mayo with light olive or avocado oil | Room-temperature yolks emulsify far more easily. |
| Bottled dressings | Coating & flavor | Yogurt or sour cream + fresh herbs + lemon + salt | Olive oil + lemon + oregano | Make a jar on Sunday; herb-dairy dressings keep 4-5 days chilled. |
| Peanut & nut butters | Rich, spreadable fat | Honey-whipped butter or cream cheese | Coconut butter | Whip butter with honey and a pinch of salt for 2 minutes until fluffy. |
Swipe the table sideways to see all columns →
Starches & Bases
| Instead of | What it does | Strict swap | Flexible swap | Chef’s tip |
|---|---|---|---|---|
| Wheat pasta | Noodle base | Spaghetti squash, zucchini ribbons, egg + cream cheese “noodles” | White rice noodles | Salt zucchini and drain 15 min, or the sauce turns watery. |
| White potatoes | Mash, fries, roasts | Kabocha, butternut or plantains | Sweet potato | Kabocha is the fluffiest and most potato-like for mashing. |
| Brown rice, quinoa | Grain base for bowls | Crispy ground beef or roasted diced squash as the base | White rice | Use day-old, chilled rice for fried rice so it crisps. |
| Beans | Bulk in chili, soups & sides | Extra ground meat, diced squash | – | Brown half the meat very hard for texture contrast. |
| Tortillas & wraps | Handheld structure | Thin egg crepes, baked cheese shells | – | Bake cheese rounds, then drape over a spoon handle for taco shells. |
| Bread & buns | Sandwich structure | Cloud bread (eggs + cream cheese), beef patty “buns” | Sourdough | Toast sourdough in tallow for a golden, crisp crust. |
| Chips & crackers | Crunch for dipping | Plantain chips fried in tallow, parmesan or cheddar crisps | Pork rinds | Slice plantains paper-thin; fry at 350°F until they stop bubbling. |
Swipe the table sideways to see all columns →
Baking, Binding & Thickening
| Instead of | What it does | Strict swap | Flexible swap | Chef’s tip |
|---|---|---|---|---|
| Breadcrumbs (breading) | Crispy coating | Finely grated parmesan over an egg wash | Crushed pork rinds | A 50/50 mix of parmesan and pork rinds is the crunchiest crust. |
| Breadcrumbs (binder) | Holds meatballs & meatloaf | Egg + grated parmesan + a spoon of ricotta | – | Mix gently. Overworked meat turns tough. |
| Flour or cornstarch (thickener) | Body in gravy & sauces | Reduce cream; egg-yolk liaison; reduced gelatinous bone broth; puréed squash | – | Temper yolks: whisk a little hot liquid in before adding them to the pot. |
| Flour (baking) | Structure in cakes & breads | Eggs + cream cheese sponge; go flourless (brownies, Basque cheesecake) | – | Pick recipes that are naturally flourless instead of forcing a swap. |
| Oats & granola | Crunchy topping | Freeze-dried fruit, crispy baked cheese crumble | Toasted coconut | Freeze-dried berries add crunch and color to yogurt bowls. |
Swipe the table sideways to see all columns →
Fats, Sweeteners & Dairy
| Instead of | What it does | Strict swap | Flexible swap | Chef’s tip |
|---|---|---|---|---|
| Canola, vegetable & seed oils | Frying & sautéing | Tallow, lard, ghee, butter, suet | Avocado, olive or coconut oil | Ghee handles higher heat than butter; tallow is the best fryer fat. |
| Margarine & shortening | Baking fat | Butter, lard, tallow | – | Use cold butter for flaky toppings, softened for tender crumbs. |
| White sugar | Sweetness & browning | Raw honey, maple syrup, dates, ripe fruit | – | Use about 3/4 cup honey per 1 cup sugar and drop the oven 25°F. |
| Artificial sweeteners | Zero-calorie sweetness | Small amounts of honey or whole fruit | – | Salt makes sweet foods taste sweeter, so you need less. |
| Almond, oat & soy milk | Liquid for drinks & recipes | Whole raw or grass-fed milk, cream, kefir | Coconut milk | Swap 1:1 in any recipe. |
| Buttermilk | Tang & tenderizing | Kefir, or yogurt thinned with milk | – | Soak chicken or beef in kefir overnight before frying. |
| Milk chocolate & candy | Sweet treat | Honey-cream caramel, dates stuffed with cheese | Dark chocolate (85%+) | Flaky salt on top of anything sweet makes it taste richer. |
Swipe the table sideways to see all columns →
Top 5 Swaps to Master First
You don’t need to learn the whole chart at once. Get comfortable with these five and most of your old recipes open right back up.
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Onion → caramelized apple or pear
Dice a small apple, melt a good knob of butter, and cook it low and slow for 20 minutes or more until it turns deep amber. That slow browning gives you the same sweet, savory base onion brings to a soup or braise. Add a splash of reduced bone broth and nobody at the table will miss a thing.
-
Garlic → brown butter and fresh herbs
Cook butter until it smells nutty and the solids turn golden, then drop in fresh rosemary or thyme for 30 seconds. The hot fat pulls the aroma out of the herbs and carries it through the whole dish. For sauces, simmer a parmesan rind right in the pot for a deep, savory backbone.
-
Pasta → spaghetti squash or zucchini ribbons
Roast spaghetti squash cut-side down, then rake it into strands with a fork. If you use zucchini ribbons, salt them and let them drain for 15 minutes so your sauce stays thick. White rice noodles are a Flexible option when you want the real slurp.
-
Breadcrumbs → parmesan and egg
For a crispy coating, dip in egg wash and press into finely grated parmesan. For meatballs and meatloaf, bind with egg, parmesan, and a spoon of ricotta, then mix gently so the meat stays tender. Crushed pork rinds are a Flexible add-in for extra crunch.
-
Flour thickener → reduction and egg yolks
The simplest trick is patience: let cream or gelatinous bone broth simmer until it coats a spoon. For a silky gravy, whisk a little hot liquid into egg yolks first, then stir them back into the pot off the boil. Puréed squash works too when you want extra body.
Animal-Based Substitutions FAQ
What can I use instead of garlic on an animal-based diet?
Brown butter with fresh rosemary or thyme is the best strict swap. Bloom the herbs in hot fat for about 30 seconds to release their aroma. In sauces, simmer a parmesan rind for savory depth. If you eat flexible, oregano, parsley, or dill also work well.
Are carrots and sweet potatoes animal-based?
They sit in the flexible (middle) tier of Dr. Paul Saladino’s animal-based food list. They are not part of the strict tier, but many people include them. For a strict option, use squash, pumpkin, or plantains instead.
How do I thicken gravy without flour?
Simmer cream or gelatinous bone broth until it reduces and coats a spoon. For a richer gravy, temper egg yolks by whisking in a little hot liquid first, then stir them into the pot. Puréed squash also adds body.
What oil is best for animal-based cooking?
Animal fats are the strict choice: tallow, lard, ghee, butter, and suet. Tallow is the best fat for frying, and ghee handles higher heat than butter. On the flexible tier, avocado, olive, and coconut oil are options.
Can I eat pasta on an animal-based diet?
Wheat pasta is not part of an animal-based diet. For a strict swap, use spaghetti squash, zucchini ribbons, or egg and cream cheese “noodles.” White rice noodles are a flexible-tier option.
What replaces soy sauce?
For a strict swap, use salt with reduced bone broth for salty, savory depth. Coconut aminos are a flexible option that swaps 1:1. They taste slightly sweeter, so cut other sweeteners in the recipe a little.
This chart is for educational purposes and follows Dr. Paul Saladino’s animal-based food tiers. It is not medical advice. Talk with your healthcare provider about your individual needs.