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75 Healthy Recipe Substitutions

From this article from The Greatist!

In Baking

1. Black beans for flour

Substituting a can of black beans (drained and rinsed) for flour in brownies is a great way to cut gluten while getting in an extra dose of protein— and they taste great.

2. Whole wheat flour for white flour

In virtually any baked good, replacing white flour with whole wheat can add a whole new dimension of nutrients, flavor, and texture. Because whole wheat includes the outer shell of the grain, it provides an extra punch of fiber, which aids in digestion and can even lower the risk of diabetes and heart disease.

3. Unsweetened applesauce for sugar

Using applesauce in place of sugar can give the necessary sweetness without the extra calories and, well, sugar. While 1 cup of unsweetened applesauce contains only about 100 calories, a cup of sugar can pack more than 770. Perfect for oatmeal raisin cookies.

4. Unsweetened applesauce for oil or butter

Don’t knock this one till you’ve tried it. The applesauce gives the right consistency and a hint of sweetness without all the fat of oil or butter. This works well in any sweet bread, like banana or zucchini, or in muffins (like in these low-fat blueberry muffins), including pre-boxed mixes.

5. Almond flour for wheat flour

This gluten-free switch gives any baked good a dose of protein, omega-3s, and a delicious nutty flavor. Check out these classic butter cookies for a simple example.

6. Avocado puree for butter

They’re both fats (albeit very different fats) and have nearly the same consistency at room temperature. The creaminess and subtle flavor of the avocado lends itself well to the texture of fudge brownies and dark chocolate flavorings. Check out this recipe for an idea of the right proportions to use.

7. Brown rice cereal and flax meal for Rice Crispies

Brown puffed rice has the same texture as conventional white rice, but with half the calories. The flaxadds extra fiber, omega-3 fatty acids, and phytochemicals to the mix without changing the flavor.

8. Marshmallow Fluff for butter and sugar (in frosting)

Replacing the fat and sugar in frosting with marshmallow gets the desired consistency with fewer calories. While 2 tablespoons of Fluff has just 40 calories and 6 grams of sugar (and no fat!), the same amount of conventional frosting can pack up to 100 calories, 5 grams of fat, and 14 grams of sugar.

9. Natural peanut butter for reduced fat peanut butter

While it may appear better than traditional Skippy or Jiff, reduced fat peanut butter can actually have more sugar (and a doubly long list of artificial additives) than the original. Natural peanut butter (preferably unsalted) provides the same sweetness without chemical additives.

10. Vanilla for sugar

Cutting sugar in half and adding 1-2 teaspoons of vanilla as a replacement can give just as much flavor with significantly fewer calories. Assuming the recipe originally calls for 1 cup of sugar, that’s already almost 400 calories cut by leaving out ½ cup of sugar.

11. Mashed ripe bananas for fats

The creamy, thickening-power of mashed banana acts the same as avocado in terms of replacing fat in baking recipes. The consistency is ideal, and the bananas add nutrients like potassium, fiber, and vitamin B6.

12. Nut flours for flour

A word of caution: Nut flours don’t rise the same way as wheat flour so an additional rising agent might be needed when replacing more than ¼ cup of wheat. Many gluten-free blogs detail how to streamline nut-based baking. And while these flours are typically higher in calories and fat, they also have more fiber and protein.

13. Coconut flour for flour

High in fiber and low in carbohydrates, coconut flour is a great partial substitute for wheat flour in baking recipes.  Be careful, though— more than 1/4-1/2 cup, and the flour’s bitterness can take over.

14. Meringue for frosting

Made from just egg whites and sugar, meringue can be a great fat-free substitution for traditional frosting. Feel like going a step further? Take a torch to it. Lightly charring the edges of the meringue can add a nice caramelized flavor.

15. Graham crackers for cookies (in pie crusts)

Who doesn’t love a fresh baked cookie-crust pie? But next time, refrain from the traditional sugar or Oreo cookie crust and grab the graham crackers. Reduced-fat graham cracker pack about half the calories of the more conventional options.

16. Evaporated skim milk for cream

It’s the same consistency with a fraction of the fat. Evaporated milk tends to have a bit more sugar (only about 2 grams), but the major drop in fat content is well worth the switch.

17. Stevia for sugar

Natural sweetener stevia is lower in calories and up to 300 times sweeter than sugar. But watch the grocery bill, as this fashionable sweetener can also cost up to 5 times as much as granulated sugar.

18. Baby prunes for butter

In brownies and other dark baked goods, minced baby prunes make for a perfect butter substitute while cutting more than half the calories and fat.

19. Cacao Nibs for chocolate chips 

Those chips? Yeah, they start out as cacao nibs— the roasted bits of cocoa beans that then get ground down and turned in to chocolate. These unprocessed (or at least less processed) treats cut down on the additives and added sugar in chocolate, while also delving out a healthy dose of antioxidants.

On the Stovetop

20. Brown rice for white rice

When white rice is processed, the “brown” bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice for a fuller nutritional profile.

21. Quinoa for couscous

While couscous is made from processed wheat flour, quinoa is a whole-grain superfood packed with protein and nutrients— and they have almost the exact same texture.

22. Zucchini ribbons for pasta

Thin strips or ribbons of zucchini are a great stand in for carb-packed pastas. Plus, it’s one excuse to skip the boiling— simply sautee for a few minutes until soft.

23. Olive oil for butter

When cooking eggs, this simple switch is a great way to cut down on saturated fats while getting a healthy dose of essential omega 3 fatty acids.

24. Turnip mash for mashed potatoes

While 1 cup of mashed potatoes made with whole milk racks up about 180 calories (before the inevitable salt and butter), a cup of mashed turnip (which doesn’t need milk or butter to get that creamy consistency) has only 51 calories. Add some fresh herbs in place of the salt and it’s a much healthier version of the classic mash.

25. Grated steamed cauliflower for rice

Cut both calories and carbs with this simple switch. The texture is virtually the same, as is the taste.

26. Mashed cauliflower for mashed potatoes

Just like the turnip mash, mashed cauliflower has only a fraction of the calories of potatoes and it’s nearly impossible to taste the difference.

27. Rolled oats for breadcrumbs

While breadcrumbs can pack extra sodium, using rolled oats seasoned with herbs is a great way to sneak another whole grain into any meal.

28. Dry beans for canned beans

Canned beans are convenient, sure. But they also tend to have excess sodium and plenty of preservatives. Plus, even though the canned versions are dirt cheap, the dried are even cheaper! It may take a little more work (some simple soaking and boiling), but this switch is still worth it.

29. Prosciutto or pancetta for bacon

Bacon is often the go-to for that smoky flavor in savory dishes (and in some sweet ones). But opting for a few slices of prosciutto or pancetta can help cut both calories and fat. While bacon has about 70 calories and 6 grams of fat per 2 slices, prosciutto (where 1 slice equals about 2 slices of bacon, size wise) has just 30 calories and 4 grams of fat per slice.

30. 2 egg whites for 1 whole egg

One egg yolk holds more than half the recommended daily cholesterol for the average adult. Trading out the yolk for a second white will cut out the cholesterol while doubling the protein. If making a dish that requires more eggs, keeps 1-2 yolks for their rich vitamins A, E, D, and K content, but consider swapping the rest out.

31. Whole wheat pasta for regular pasta

Just as with bread, whole wheat pasta beats regular with a higher fiber content and about 50 fewer calories per serving (depending on the brand).

32. Crushed flax or fiber cereal for bread crumbs

Crushing a fiber-rich cereal and mixing it with some herbs makes a lower-sodium substitution for traditional breadcrumbs.

33. White meat skinless poultry for dark meat poultry

The biggest chicken debate to date: white meat vs. dark meat? The white meat has it beat— lower in calories and fat, higher in protein and iron.

34. Olive oil spray for olive oil from the bottle

Oil glugs out of the bottle, leading to overly-greasy dishes. Using a spray bottle is a great way to cut down on oil while still getting the non-stick benefits. A little mist is all that’s needed!

35. Egg Beaters for egg yolks

A solid substitution for many egg dishes (like omelets or frittatas), this switch is especially rewarding in Hollandaise sauce. To get the richness of the yolk without all the added cholesterol, use an equal amount of Egg Beaters instead when blending up this classic sauce.

36. Bison for beef

Higher in B vitamins and lower in fat bison is a great substitute for the ol’ beefy standard (when available, of course).

37. Ground Turkey for ground beef

Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat and calories. A reminder: because of the lower fat content, ground poultry often ends up drier than beef, but a few tablespoons of chicken stock can solve the problem.

38. Quinoa and ground turkey for rice and ground beef (in stuffed peppers)

More protein and antioxidants in the quinoa and less fat in the ground turkey make this an all-around healthier option for this popular side dish.

39. Coconut milk for cream

Coconut milk is a great substitute for heavy cream in soups and stews. And don’t be turned off by the word “coconut”— it doesn’t taste like the sweetened shredded kind!

40. Spaghetti squash for pasta

Roasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta.

In Sandwiches & Meals

41. Greek yogurt for sour cream

Half the fat and calories, yet the taste and texture are virtually identical. Plus, nonfat Greek yogurtoffers an extra dose of lean protein.

42. Arugula, romaine, spinach, and/or kale for iceberg lettuce

All greens are not created equal. Darker greens usually mean more nutrients like iron, vitamin C, and antioxidants. Sorry, iceberg’s just not cutting it anymore— go out and get some grown-up greens.

43. Pita for bread

One 4-inch whole-wheat pita runs around 80 calories and only 1 gram of fat (though there is some variation from brand to brand). Compare that to around 138 calories in 2 slices of whole-wheat bread.

44. Greek yogurt for mayo (in tuna/chicken salad)

Add some herbs and a squeeze of lemon juice, and they’ll taste almost identical. Plus, this swap can save 60 calories and 8 grams of fat per ounce.

45. Plain Yogurt with Fresh Fruit for flavored yogurt

Pre-flavored yogurts often come packed with extra sugar. To skip the sugar rush without sacrificing flavor, opt for plain yogurt (or better yet, plain Greek yogurt) and add fresh fruit and/or honey/agave for a hint of sweetness.

46. Nutritional yeast for cheese

The taste and texture are a little bit different, but the creamy gooiness is pretty comparable. Instead of topping that taco with cheddar, try a sprinkle of nutritional yeast for a cheesy flavoring with less fat.

47. Lettuce leaves for tortilla wraps

It’s not a perfect swap, but forgoing the carbs for fresh lettuce is a fun (and easy) switch that can lighten up any wrap or taco dish.

48. Corn tortilla for flour tortilla

Half the calories and fat. ‘Nuff said.

49. Nuts for croutons (in salads)

Every salad needs that extra crunch. But rather than getting the extra carbs (and often fat and sodium) that come with croutons, try some lightly toasted slivered almonds, pecans, or walnuts.

50. Whole wheat bread for white bread

We’ve heard it all before. Whole grain wheat beats out processed white for a more complete nutrition profile as well as better flavor and texture.

51. Avocado mash for mayo

Half a mashed avocado is a great substitute for mayo on any sandwich. Both give some moisture, but avocado packs a big dose of vitamin E and cholesterol-checking monosaturated fat. And while a typical 2-tablespoon serving of mayonnaise has about 206 calories and 24 grams of fat, half an avocado has only 114 calories and 10.5 grams of fat.

52. Sliced tomatoes for tomato sauce (on pizza)

Cut out the extra sodium, sugar, and preservatives by replacing jarred tomato sauce with fresh sliced tomatoes. The texture is a bit different, but the flavor becomes much more vibrant and fresh!

53. Frozen or Fresh Fruits for canned fruit

Cut down on excess sugar and preservatives by choosing fresh or flash-frozen varieties.

For Snacks

54. Veggies for pita (as a dipping tool)

Forget the pita. Fresh veggies work as killer dippers with hummus and contain both fewer carbs and more vitamins.

55. Cauliflower puree for egg yolks (in deviled eggs)

For that devilish Southern favorite— deviled eggs— try replacing half the yolks in the filling with cauliflower puree. The taste remains the same, as does the texture, but without the extra dose of cholesterol.

56. Quinoa for oatmeal

Cooked with milk (cow, almond, hemp— whatever’s on hand) and some cinnamon, quinoa makes a great, protein-packed hot breakfast.

57. Edamame hummus for regular hummus

While hummus might look innocent from the sidelines, it’s on our list of potential dangerfoods, packed with more than 50 calories per 2 tablespoons. That’s why switching to an edamame-based hummus can help reduce the danger (read: fat and calories) while still providing a delicious dip.

58. Kale chips for potato chips

Who would’ve guessed that a leafy green could make such delicious chips? When lightly tossed in olive oil and seasoning (salt and pepper, paprika, or chili powder work well) and baked, these curly greens turn into a delightfully delicate crunchy snack with less fat than the classic fried potato chip.

59. Dark chocolate for M&Ms (in trail mix)

The problem with most trail mixes? They pack in the sugar-filled, candy-coated chocolate and dried fruit. Instead, make your own trail mix with unsalted nuts and dark chocolate bits (lower in sugar), which are high in free-radical-fighting flavonoids— a benefit that completely outweighs that candy-coated sweetness.

60. Popcorn for potato chips

Lower in calories and fat, natural popcorn without pre-flavored seasonings is a great snack alternative to replace those oily, super-salty potato chips. Try made-at-home flavors by adding cinnamon, chili powder, or Parmesan.

61. Steel-cut oatmeal for instant oatmeal

Chewy and a little crunchy, these guys are nothing like their instant oatmeal cousins. While rolled oats are— literally— rolled into a flat grain, steel cut oats are diced whole grains that maintain more of their fiber-rich shell. Rich in B vitamins, calcium, and protein, steel-cut oats also lack the added sugar that often comes with instant varieties.

62. Banana ice cream for ice cream

No milk, no cream, no sugar… but the same, delicious consistency. It’s simple: freeze bananas, then puree.

63. Sweet potato fries for French fries

Opting for sweet potatoes rather than the traditional white adds an extra dose of fiber, and vitamins A, C, and B6. Plus, it cuts out roughly 20 grams of carbohydrates per 1-cup serving. Just don’t overdo it!

64. Frozen Yogurt for Ice Cream

Picking frozen yogurt over ice cream can help cut down fat content!

For Condiments & Seasonings

65. Low-fat cottage cheese for sour cream

They both add a creamy texture to many dishes, but sour cream is packed with fat while low-fat cottage cheese is packed with protein.

66. Pureed fruit for syrup

Both sweeten flapjacks or a nice whole-wheat waffle, but pureed fruit warmed on the stovetop with a bit of honey packs much less sugar than classic maple. Plus it adds a larger dose of antioxidants and vitamins.

67. Herbs or citrus juice for salt

You heard it here first: food doesn’t need to be salted to taste good! Fresh herbs and citrus juice can provide just as much flavor without the added risks of high sodium content.

68. Garlic powder for salt

Just like fresh herbs, garlic powder can provide a flavorful-punch without adding sodium. A word of warning, though: don’t mistake garlic powder for garlic salt.

69. Low-sodium soy sauce for standard soy sauce

The taste is virtually the same, but choosing a low- or reduced-sodium variety can cut out about X grams of sodium per serving!

70. Homemade salad dressing for bottled dressing

By making dressing from scratch at home, it’s easy to cut out the added sugar, sodium, and preservatives typically found in pre-made dressings. Try mixing vinegar or lemonjuice and oil in a 2:1 ratio and flavoring with spices like rosemary, thyme, oregano, and pepper!

For Drinks

71.  Seltzer water with citrus slice instead of soda

Instead of sugary sodas, opt for a glass of sparkling water with a few slices of citrus— grapefruit, lime, orange, and lemon all work well— for a little extra flavor.

72. Skim milk for whole or 2% milk

Fewer calories and fat with the same amount of protein makes this switch well worth it.

73. Cinnamon for cream and sugar (in coffee)

Cutting out the cream and sugar in favor of a sprinkle of cinnamon can cut up to 70 calories per cup. Plus, cinnamon can boost metabolism.

74. Unsweetened iced tea for juice or bottled teas

While delicious and convenient, bottled teas, juices, and sports drinks are packed with sugar and calories. When in the mood for something icy with a little flavor, opt for a homebrewed, unsweetened iced tea.

75. Americano for latte

Just by cutting the milk out of that daily latte in favor of hot water, the calorie count drops by more than 150. It’s a smart switch, especially by the 4^th or 5^th cup.

There’s even more at The Greatist!