Substituting Oil For Applesauce – Healthy Tip Of The Week!

Substituting Oil For Applesauce | Healthy Tip Of The Week!

So many people in my free Take Back Your HealthOpens in a new tab. community on Facebook complain that baked goods are what really hold them back from eating healthy.  They say, “If it weren’t for my breads, I’d be skinny!”

A different way to attack this “problem” is to figure out how to get the food you love and still be healthyOpens in a new tab.. This way, you get what you love and you also love your diet.  No unhappiness.  No frustration.  Just pure and simple healthy goodnessOpens in a new tab..  Sounds awesome, right?

Well, one of the easiest ways to lower the fat and calories of your baked goods is by substituting applesauce for oil.  This couldn’t be easier to do and the flavor and texture aren’t affected hardly at all. I’ve used this technique in breadsOpens in a new tab., muffins, even waffles and pancakes and it always turns out very well.

Unsweetened applesauce is a great substitute for oil in baked goods, like muffins, cakes, breads because it keeps food moist without all the added saturated fats.  Plus, unsweetened applesauce contains naturally occurring sugars that are already sweet, reducing the need for sugar in the recipe.

Let’s compare 1/2 cup unsweetened applesauce with 1/2 cup of vegetable oil, shall we?

• Unsweetened Applesauce: 50 calories, 0 fat, lots of vitamin C, 1 gram of fiber

• Vegetable Oil: 964 calories, 109g of fat, no vitamins, no fiber

Pretty clear why unsweetened applesauce rocks, right?  It’s higher in all the good stuff and lower in all the bad stuff.  So easy!

Substituting Oil For Applesauce | Healthy Tip Of The Week!

So remember how I said it was super easy to do?  To substitute applesauce for oil, all you have to do is use a 1:1 ratio of applesauce to replace oil.  That means, if your recipe calls for 1/4 oil, just replace that with 1/4 unsweetened applesauce instead.  That’s my kinda math!

You can also used mashed bananaOpens in a new tab. or a different puree (like pumpkinOpens in a new tab. or butternut squashOpens in a new tab.!) to make a moist, sweet, and delicious baked good.

Substituting Applesauce For Oil


Here are some tasty and healthy examples of substituting applesauce for oil in my recipes:

One quick note on using unsweetened versus sweetened applesauce.  Opt for unsweetened applesauce since it’s already sweet and doesn’t contain any extra high fructose sweetenersOpens in a new tab..  Trust me – the unsweetened is plenty sweet and will work perfectly in your recipe.

Lacey Baier

Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

3 thoughts on “Substituting Oil For Applesauce – Healthy Tip Of The Week!

  1. Pingback: → Swap in applesauce for oil while baking and slash calories and fat. Results are remarkable. | Coach Michaela Logue

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