FREE 5-Ingredient Recipe EBook

• What Is Soy Sauce?
• Why Avoid Soy Sauce?
• 10 Best Soy Sauce Substitutes (Pre-Made)
• Why You’ll Love My Homemade Soy Sauce Substitute
• Ingredients & Substitutions
• How To Make Soy Sauce Substitute
• Storage Instructions
• Ways To Use Soy Sauce Alternatives
• Soy Sauce Substitute (Easy Recipe) Recipe card
• Recipe Reviews

Have you ever found yourself in need of a soy sauce substitute but not sure where to turn? Fear not! Whether you’re just out of soy sauce or avoid it for health reasons, there are plenty of substitutes for soy sauce that will give your dishes the same rich, umami flavor that you love.

Just like there are lots of egg substitutes and cornstarch substitutes , I’ll show you 10 easy ways to substitute soy sauce, too! Plus, I have a homemade recipe, so you can make your own soy sauce alternative at home.

What Is Soy Sauce?

Soy sauce is a condiment made from fermented soy beans, wheat, salt, water, and some kind of mold, yeast, or bacteria used for the fermentation process. It is commonly used in Asian cuisine to add flavor to dishes.

Soy sauce is an essential ingredient in many popular dishes such as Chinese stir fry and teriyaki. It also makes an excellent dipping sauce for dumplings, sushi , and other appetizers .

Why Avoid Soy Sauce?

There are several reasons why people may want to avoid soy sauce: It’s high in phytoestrogens, it’s typically GMO, it contains byproducts of wheat and gluten, it’s high in sodium, and it can inhibit mineral absorption.

Here is a little more detail about why each of these might be a problem:

• Phytoestrogens – Soy in its natural form contains these compounds that act like estrogen in the body [ * ]. Some research suggests that excessive soy consumption may lead to hormone imbalances for both men and women. However, the full effects are hard to discern, because much of the research on soy is funded by large food companies [ * , * ].
• Genetic modification – Over 94% of soy in the United states was GMO in 2018 – and soy sauce can contain traces of pesticide residues [ * , * ]. People wanting to avoid GMOs in their food will want to avoid soy sauce as well.
• Wheat and gluten – Anyone with gluten sensitivity or a soy allergy needs to be cautious and may be better off choosing a soy sauce substitute.
• High sodium content – A single tablespoon of soy sauce contains up to 1000mg of sodium. That’s more than half the recommended daily amount!
• Mineral absorption – Soy contains high levels of phytic acid, which inhibits mineral absorption [ * ].

If you’re striving for clean eating, you can see why you may want to opt for a soy sauce substitute instead. Soy is also not ideal for a low carb diet, even though it’s not high in carbs.

10 Best Soy Sauce Substitutes (Pre-Made)

Whether it’s due to allergies, your diet, seeking a different flavor, or you simply ran out, you can substitute soy sauce with these ten pre-made alternatives — some of which are soy-free!

Coconut Aminos

In my opinion, coconut aminos is the best soy sauce substitute — and it has clean ingredients! It’s made from fermented coconut sap.

Be aware that different brands of coconut aminos may have higher sugar content than others. I recommend this brand , which only has 4g net carbs per serving and no added sugar.

Liquid Aminos

This amino acid-based sauce has a flavor profile similar to soy sauce. It’s made from either soybeans or coconut .

Tamari

Tamari is a gluten-free soy sauce with a rich, umami flavor. It uses more natural ingredients than traditional soy sauce and can be used as substitute in many recipes.

Replacing regular soy sauce with tamari will give add depth and more complex flavors. Just keep in mind that other seasonings/spices may need further adjustment.

Worcestershire Sauce

Worcestershire sauce is a fermented sauce flavored with vinegar, molasses, anchovies, tamarind extract, onion, garlic, and other spices.

This sauce can work as a soy sauce substitute with its umami flavor. However, its complex and tangy taste makes it better suited for certain dishes than others. It can enhance the flavor of soups and stews, add depth to sauces and gravies, or even make marinades more flavorful.

Fish Sauce

Fish sauce is an Asian condiment made from fermented fish. It has a strong and pungent aroma, and makes a great alternative to soy sauce for those looking to switch up their cooking routine.

Fish sauce has a deeper umami flavor than soy sauce, and can be used to temper the heat of spicy ingredients. However, it should be used sparingly, as it is saltier than soy sauce.

Oyster Sauce

Oyster sauce is a savory and sweet condiment made with oyster extracts, sugar, salt and other flavorings. It has 1/3 of the sodium content of soy sauce and a unique flavor which enhances dishes while serving as a low sodium soy sauce substitute.

Use oyster sauce sparingly, as its intense taste can easily overpower other flavors. Avoid adding it during cooking, since it will become bitter when overheated.

Hoisin Sauce

This sauce is a savory and sweet condiment made from fermented soybeans, garlic, vinegar, sugar, and spices. Hoisin sauce has a sweet flavor that can enhance dishes in place of soy sauce. It does contain sugar, but has a much lower sodium content than soy sauce.

The thicker consistency of hoisin sauce also makes it ideal for dipping sauces, marinades, or brushed on as a glaze. It’s typically used as a dark soy sauce substitute. Use it sparingly, as its intense taste can easily overpower other flavors.

Miso Paste

Miso paste is a flavorful alternative that contains fermented soybeans, salt, water, and a type of fungus called koji used for fermentation. Its strong, salty taste gives sauces, marinades, and salad dressings added flavor without the extra saltiness.

Anchovies

Small, salty fish known as anchovies are commonly packed in olive oil or salt. Their strong flavor makes them a great topping, condiment, or seasoning.

Anchovies lend a hint of saltiness and umami that is similar to soy sauce, but can be too pungent if used in excess. Use sparingly for the best results!

Salt

Salt can replace soy sauce in some recipes, although it will lack the intense aroma and flavor of soy sauce. Add spices, herbs, and other flavors to salt to make up for this difference. For example, add a few cloves of garlic, grated ginger root, or a pinch of Chinese five spice to give the dish an added depth of flavor.

Store-bought soy sauce substitutes are convenient ( coconut aminos is my go-to!), but you can also make your own homemade substitute for soy sauce using dried shiitake mushrooms! It’s surprisingly easy to do, has much less sodium than the store-bought stuff, and you only need a few ingredients…

Why You’ll Love My Homemade Soy Sauce Substitute

• Similar flavor profile to soy sauce, including umami and salty
• Easy to make
• Just 4 simple ingredients
• Mostly hands-off prep
• No sugar, wheat, grains, soy, or artificial preservatives
• Low carb, gluten-free, and vegan
• Just 100 milligrams of sodium per tablespoon (10% of regular soy sauce!)

Ingredients & Substitutions

Here I explain the best ingredients for soy sauce alternative, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Dried Shiitake Mushrooms – Dried shiitake mushrooms provide umami flavor, making them perfect for use in a soy sauce substitute. You can substitute other types of dried mushrooms here, but I find that shiitake works best for the right flavor. I usually just buy them dried for this purpose, but you can also dry your own if you have extra fresh shiitake mushrooms you want to use later.
• Water
• Salt & Pepper – Add an extra 1/4 teaspoon of pepper for a spicier sauce.
• Balsamic Vinegar – Provides tanginess and a pinch of sweetness.

How To Make Soy Sauce Substitute

This section shows how to make a substitute for soy sauce, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

1. Simmer mushrooms and water. In a medium saucepan over medium-high heat, combine mushrooms, water, salt, and pepper. Bring to a boil. Reduce to low and simmer.
2. Strain. Pour the contents of the pan over a fine mesh sieve fitted over a bowl.

TIP: Don’t throw out the mushrooms!

You can use the mushrooms in other recipes, such as chicken lettuce wraps , keto ramen , or spinach quiche .

1. Add balsamic vinegar. Then, return the shiitake broth back to the saucepan on the stove. Simmer to reduce the acidity of the vinegar. Adjust salt to taste if needed.
2. Serve. Use this healthy substitute for soy sauce in a 1:1 ratio for any recipe that calls for soy sauce.

Storage Instructions

• Store: Keep this homemade soy sauce alternative in the fridge for up to 1 week.
• Freeze: You can freeze it for up to 3 months and thaw when ready to use.

Ways To Use Soy Sauce Alternatives

Whether you use one of the easy soy sauce alternatives above or make your own, you can use many of them in the same ways you’d use regular soy sauce! You definitely can for the homemade version. Try it in these recipes:

• Thai Recipes – A variety of Thai or Asian dishes use soy sauce. Try this alternative in spicy Thai beef salad , quick 15-minute egg roll in a bowl , nutty Thai shrimp lettuce wraps , or crunchy Asian cabbage salad .
• Beef – This soy sauce substitute works in Hunan beef , Instant Pot beef short ribs , homemade beef jerky , comforting ground beef stroganoff , in a simple steak marinade , or to lock in moisture for juicy burgers (or even turkey burgers ).
• Chicken – Use it in fast stir fry recipes like classic chicken stir fry , simple chicken broccoli stir fry , nutty almond chicken , or an easy cabbage stir fry with chicken.
• Pork – Instead of coconut aminos, use this homemade soy sauce version for slow cooker pulled pork , or use it to season pan seared pork chops .

Ingredients

Tap underlined ingredients to see the ones I use.

• 2 oz Dried shiitake mushrooms ▢
• 3 cups Water ▢
• 1/2 tsp Salt ▢
• 1/4 tsp Black pepper (ground) ▢
• 1 tbsp Balsamic Vinegar ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a medium saucepan over medium-high heat, combine the shiitake mushrooms, water, salt, and pepper. Bring to a boil. Reduce to low and simmer for 30 minutes .
2. To strain the mushrooms from the broth, pour the contents of the pan over a fine mesh sieve fitted over a bowl. (You can use the mushrooms in another recipe.)
3. Mix in the balsamic vinegar. Return the liquid back to the saucepan on the stove and simmer for 5 more minutes to reduce the acidity of the vinegar. Adjust salt to taste if needed.
4. Your soy sauce substitute is ready to use. Use in any recipe that calls for soy sauce.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 tablespoon

Makes 3/4 cup. Nutrition info only includes 25% of the mushrooms, since they are discarded (or saved for another use) and not included in the final soy sauce substitute.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

10 Best Soy Sauce Substitutes

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Soy Sauce Substitute (Easy Recipe)

Learn how to make a homemade soy sauce substitute with shiitake mushrooms and balsamic vinegar. Make it ahead and use in any recipe!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/soy-sauce-substitute/

Ingredients

• 2 oz Dried shiitake mushrooms
• 3 cups Water
• 1/2 tsp Salt
• 1/4 tsp Black pepper (ground)
• 1 tbsp Balsamic Vinegar

Instructions

1. In a medium saucepan over medium-high heat, combine the shiitake mushrooms, water, salt, and pepper. Bring to a boil. Reduce to low and simmer for 30 minutes .
2. To strain the mushrooms from the broth, pour the contents of the pan over a fine mesh sieve fitted over a bowl. (You can use the mushrooms in another recipe.)
3. Mix in the balsamic vinegar. Return the liquid back to the saucepan on the stove and simmer for 5 more minutes to reduce the acidity of the vinegar. Adjust salt to taste if needed.
4. Your soy sauce substitute is ready to use. Use in any recipe that calls for soy sauce.

Maya’s Recipe Notes

Serving size: 1 tablespoon

Makes 3/4 cup. Nutrition info only includes 25% of the mushrooms, since they are discarded (or saved for another use) and not included in the final soy sauce substitute.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)