Probably the most common type of question I get in my email and comments involves asking for healthy recipe substitutions.
While I do enjoy eating healthy, I’ll be the first to admit that several of my recipes aren’t the healthiest they can be. What can I say? I like my butter and bacon.
That being said, healthy eating is a great idea
in theory!. So, I figured it’d be helpful to share what I have found to be great, easy-to-find and consistently tasty ingredient substitutions.
Feel free to use this list if you’re looking to lower the calories in a particular recipe or even if you just might not have something in your pantry.
This list is by no means all-inclusive, but it shares some of my most common healthy recipe substitutions.
And, of course, please feel free to contact me if you have a specific question or ingredient not found on this list.
I’m always happy to help!
Ingredient Called For In Recipe:
Healthy Recipe Substitution(s):
Butter, margarine, shortening or oil (in baked goods like breads and muffins)
Applesauce or mashed bananas for half of the called-for butter, shortening or oil; olive oil
Fat-free half-and-half, whole to low-fat milk
2 egg whites
Fruit canned in heavy syrup
Fruit canned in its own juices or in water, fresh fruit
Ground beef or chuck
Extra-lean or lean ground beef, chicken or turkey breast
Reduced-fat or fat-free milk
Whole-wheat pasta, zucchini noodles
Peanut Butter (Regular)
Natural Peanut Butter
Brown rice, wild rice, quinoa or pearl barley
Seasoning salt (garlic salt)
Garlic powder, fresh herbs or fresh garlic with a small amount of kosher or sea salt
Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt
Low-sodium soy sauce
Usually, you can reduce the amount of sugar by one half and intensify the sweetness by adding vanilla, ground nutmeg or ground cinnamon
There you go! Feel free to add your favorite (healthy) food substitutions in the comments!