Top Store-Bought Replacements for Soy Sauce
For many, convenience is key. Several excellent products on the market offer a flavor profile similar to soy sauce, often with added benefits like being soy-free, gluten-free, or lower in sodium.
Tamari
Tamari is a Japanese sauce that is a close cousin to soy sauce, typically made with little to no wheat, making many varieties gluten-free. It's darker in color and boasts a richer, less salty flavor with a deeper umami punch than standard soy sauce. Tamari is an ideal 1:1 substitute in most recipes, especially for marinades, dipping sauces, and braises.
- How to use: Swap tamari for soy sauce in equal amounts. It's particularly effective in dishes where a strong umami flavor is desired, and it won't overwhelm other ingredients with saltiness. Look for labels confirming it's 100% wheat-free if you have a gluten sensitivity.
Coconut Aminos
Made from fermented coconut palm sap and sea salt, coconut aminos are a popular, all-natural, and paleo-friendly substitute. Despite the name, it does not taste like coconut. It's milder and slightly sweeter than soy sauce and contains significantly less sodium.
- How to use: Coconut aminos can be used in a 1:1 ratio. Because it is less salty, you may need to add a pinch of salt to your dish to achieve the desired level of seasoning. It works beautifully in marinades, stir-fries, and as a dipping sauce.
Fish Sauce
Fish sauce is a potent, salty, and savory condiment made from fermented fish or krill. It is completely soy-free and gluten-free. While it has a distinct flavor, a small amount provides a powerful umami boost to a dish.
- How to use: Due to its intense flavor and high sodium content, start with half the amount of fish sauce and adjust to taste. It's excellent in cooked dishes like curries and stir-fries but should be used sparingly in marinades and dressings.
Worcestershire Sauce
This fermented sauce combines a variety of flavors from ingredients like anchovies, vinegar, molasses, and tamarind extract. It offers a complex, tangy, and savory taste that can mimic the umami of soy sauce in cooked dishes and marinades. Most U.S. versions are soy- and gluten-free, but it's crucial to check labels as recipes can vary by region.
- How to use: It can be used as a 1:1 replacement in many cooked applications. It's especially effective in recipes where the sauce is incorporated into other ingredients, such as in stir-fries, rice, and casseroles.
Liquid Aminos
This liquid protein concentrate is made from unfermented soybeans and is often a good gluten-free option. It has a salty, savory flavor that can be milder and sweeter than traditional soy sauce. However, unlike coconut aminos, it is soy-based, so it's not suitable for those with soy allergies.
- How to use: Use liquid aminos as a 1:1 replacement, keeping in mind that the flavor profile may be slightly different. As with any substitute, it's best to taste and adjust as you go.
Homemade Soy Sauce Alternatives
If you prefer a DIY approach or have specific dietary constraints, you can easily create a substitute at home. One of the best soy sauce alternatives is made with a combination of pantry staples, offering a controlled way to manage sodium or allergens.
Here is a simple, customizable recipe for a soy-free and low-sodium replacement:
Ingredients:
- 1 ½ cups water
- ¼ cup low-sodium beef or vegetable bouillon granules
- 1 Tbsp dark molasses
- ¼ cup apple cider or balsamic vinegar
- 1 tsp sesame oil
- ¼ tsp ground ginger (optional)
- ¼ tsp garlic powder (optional)
Instructions:
- In a small saucepan, combine all ingredients.
- Bring the mixture to a boil over medium-high heat.
- Reduce heat and simmer gently for 5–10 minutes, or until the liquid has reduced to about one cup.
- Remove from heat and let cool.
- Store in an airtight container in the refrigerator for up to a month.
How to Adapt the Homemade Recipe
- For a richer flavor: Add dried, rehydrated shiitake mushrooms to the mixture as it simmers. The water used to rehydrate them can also replace some of the water in the recipe for an earthier flavor.
- For a vegetarian/vegan version: Use vegetable bouillon. The result will still offer a rich umami flavor.
- For an even lower-sodium result: Use sodium-free bouillon and add salt to taste. This gives you complete control over the sodium content.
Soy Sauce Alternatives Comparison Table
| Alternative | Taste Profile | Sodium Level | Gluten-Free? | Soy-Free? | Best For... |
|---|---|---|---|---|---|
| Tamari | Rich, deep umami, less salty | Moderate | Yes (check label) | No (soy-based) | Dipping sauces, marinades, braises |
| Coconut Aminos | Milder, slightly sweet, umami | Low | Yes | Yes | Dressings, stir-fries, general use |
| Fish Sauce | Intense, salty, potent umami | High | Yes | Yes | Curries, stir-fries (use sparingly) |
| Worcestershire | Complex, tangy, savory | Variable (check label) | Variable (check label) | Yes | Cooked dishes, marinades, casseroles |
| Liquid Aminos | Salty, savory, milder than soy | High | Yes | No (soy-based) | General seasoning, dressings, sauces |
| Miso Paste | Salty, fermented, robust umami | Variable | Often (check label) | No (soy-based) | Soups, stews, mixing with water |
| Homemade | Customizable to ingredients | Customizable | Yes (if using GF bouillon) | Yes (if using GF ingredients) | Controlling specific dietary needs |
Tips for Cooking with Substitutes
When you substitute soy sauce, remember that each alternative has a unique flavor profile and intensity. Here are some tips to ensure a successful switch:
- Start with a small amount. Especially with powerful alternatives like fish sauce or highly concentrated homemade versions, it's best to start with a little and add more as needed. You can always add more flavor, but you can't easily take it away.
- Consider the color. Darker sauces like tamari will darken your dish, while a lighter option like coconut aminos will not. Consider this when the final appearance of your food is important.
- Adjust for sweetness. Coconut aminos and some homemade recipes can be sweeter than traditional soy sauce. You might want to reduce other sweeteners in your recipe to balance the flavor.
- Balance the flavors. If you opt for a tangy substitute like Worcestershire sauce or balsamic vinegar, you may need to add a bit more salt or a different element to compensate for the missing umami.
- Read labels carefully. If you have a soy or gluten allergy, always double-check the ingredient list, even for products like tamari, which can sometimes contain trace amounts of wheat.
Conclusion
There is a wide array of options for what to use instead of soy sauce, catering to virtually any dietary restriction or flavor preference. Whether you grab a bottle of low-sodium coconut aminos for a soy-free, gluten-free fix or whip up a custom batch of homemade bouillon sauce, you can maintain the savory, umami-rich flavors that are essential to many recipes. By understanding the unique characteristics of each substitute, you can confidently and creatively navigate your culinary needs without compromising on taste.
Recipes Using Soy Sauce Alternatives
Coconut Aminos Teriyaki Sauce
This simple, soy-free teriyaki sauce is perfect for marinades or glazes and uses coconut aminos for a rich, flavorful result.
Ingredients:
- ½ cup coconut aminos
- ¼ cup water
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tbsp ground ginger
- 1 clove garlic, minced
- 1 tbsp maple syrup or honey (optional, to taste)
- 1 tsp cornstarch (for thickening)
Instructions:
- In a small saucepan, whisk together coconut aminos, water, rice vinegar, sesame oil, ginger, garlic, and sweetener (if using).
- In a separate small bowl, mix the cornstarch with 2 tablespoons of water until dissolved to create a slurry.
- Bring the sauce to a simmer over medium heat. Slowly whisk in the cornstarch slurry.
- Continue to whisk and cook for 1-2 minutes, until the sauce thickens.
- Use immediately or store in the refrigerator for up to 1 week.
Quick and Easy Ginger-Garlic Marinade
This versatile marinade is great for poultry, fish, or tofu and uses a simple, flavorful substitute.
Ingredients:
- ½ cup low-sodium beef or vegetable broth
- 2 tbsp balsamic vinegar
- 1 tsp sesame oil
- 1 tbsp brown sugar or molasses
- 1 tsp grated ginger
- 1 clove garlic, minced
Instructions:
- Whisk all ingredients together in a small bowl until well combined.
- Pour over your protein of choice and marinate for at least 30 minutes before cooking.
Miso-Based Soup Broth
For a deeply savory and satisfying soup, use miso paste instead of soy sauce.
Ingredients:
- 4 cups hot water
- 2 tbsp miso paste (white or yellow)
- 1 tsp grated ginger
- Green onions and tofu (for serving)
Instructions:
- In a small bowl, whisk the miso paste with a little hot water until it forms a smooth slurry. This prevents clumping.
- Add the miso mixture and grated ginger to the rest of the hot water and stir until fully combined.
- Pour the broth into bowls and add your desired toppings. For best results, do not boil the miso, as this can destroy its delicate flavor and beneficial probiotics.
