Raw Food Replacements For Cooked Food Cravings

When first transitioning onto the raw food diet is one of the biggest challenge is dealing with cravings.  So, I wanted to create a list of some of the most common cravings from the SAD (Standard American Diet) and then share with you what I use as a replacement.  This is especially important in the transition phase.


Applesauce- Cranberry orange apple sauce

Cake- No bake carrot cake, Sweet Potato Cake with Lemon Frosting, Red Velvet Cake Bites

Candy – Fresh dates

Chili Cheese Fries- Jicama chili cheeze fries

Chips – Kale chips, Zucchini chips

Chocolate Flavor – Carob powder, Cacao nibs, Cacao powder

Chocolate Mousse- Chocolate Mousse

Chocolate Pudding- 3 Ingredient Chocolate Pudding Bliss

Chocolate Spread- Carob ganache

Cookies- Gingerbread Truffles, Cherry Walnut Orange Spiced Truffles

Cream Cheese Spread- Cashew Cheese Spread

Dessert- Key Lime Cookies,Raspberry Neapolitan Bars

Ice Cream – Frozen fruit ice cream, Strawberry Fig Ice Cream, Banana Strawberry Basil Ice Cream, Chocolate Ice Cream Sandwiches, Banana Berry Nice Cream, Pineapple Ginger Sorbet

Parfait- Basil Pineapple Parfait

Pie-  Raw Vegan Apple Pie, No-Bake Peach Cobbler

Tarts- Mango tart

Shakes-  The Raw Vegan Date Shake, Strawberry Shake, Cherry Chocolate Smoothie, Apple Pie Smoothie


Egg Nog- Egg-Less Nog

Latte- Raw vegan pumpkin latte

Lemonade- Mint Lemonade Whip


Mayonnaise- Cashew Mayo

Mustard- Homemade Spicy Mustard

Salt– Dulse flakes, dried celery flakes, or very sparingly pink Himalayan or Celtic Sea salt

Vinegar – Lemon


Breakfast Bars- Spiced Carrot Breakfast Bars

Cereal – Fruit Loops, Anti-inflammatory Cherry Smoothie Bowl, Green Smoothie Breakfast BowlHearty Fruit & Nut Bowl

Milk- Nut milksbanana milk, or coconut milk

Energy Bar- No Bake Energy Bites

Oatmeal- Apple cinnamon “oatmeal”, Chai Spiced Chia Pudding, Chocolate Coconut Chia Pudding, Heart Healthy Chia Porridge

Smoothies-Lemon Drop Green Smoothie, Ginger Apple Pumpkin Spice Smoothie, Strawberry Sunrise, Rhubarb Berry Smoothie, Orange Creamsicle, Mango Apricot Smoothie

Toast- Cinnamon Flax Breakfast Cracker


Macaroni & Cheese- Mac & Hold the Cheese

Pasta – Zucchini/squash noodles spiralized or kelp noodles

Pasta Alfredo-Pasta Alfredo

Pesto- Arugula walnut pesto

Salad-Asian Chop Salad with Almond Butter Garlic Dressing, Shredded Rainbow Salad, Persimmon Pom Salad with Lemon Tahini Dressing, Arugula Peach Avocado Salad, Orange Mint Fennel Salad, Fennel Apple Pecan Nourish Bowl, NOT Tuna Salad, Zesty Cranberry Broccoli Salad, Winter Chopped Salad

Sandwich wraps – Sweet ‘N Savory Lettuce Wraps, Rainbow Veggie Wraps, Zesty Tropical Mango Lettuce Wraps

Soup (Chilled)- Spicy Chili Mango Soup, Cucumber Gazpacho

Soup- Coconut Curry Soup, Creamy Basil Tomato Soup, Heirloom Tomato Soup, Savory Chipotle Bell Pepper Soup, Cream of Celery, Carrot Orange Ginger Soup, Creamy Squash Soup

Taco meat- Spicy meatless taco meat

Tuna salad- Raw vegan “tuna” salad

Veggie dips – Raw hummus, Sweet ‘n Tangy Mango Sauce, Cheezy Chipotle Dip


Melon Basil Cheeze Rolls

Cherry Walnut Stuffed Endive

Hope this is helpful.  Wishing you the best on your raw food journey!

Now it’s your turn, what foods do you find yourself craving and how do you satisfy them?




  1. donna on November 11, 2013 at 9:14 am

    Great suggestions

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Christine Roseberry

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Hi, I’m Christine, thanks for stopping by! As a fibromyalgia thriver (symptom-free for over 10 years now thanks to diet and lifestyle changes), it is my passion to share the healing power of food.

As an RN and Holistic Nutrition Practitioner, it is my desire to empower you to take charge of your life.

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