Healthy Baking Substitutions

Want to reduce the amount of sugar, fat or calories while also giving a nutritious boost to your favorite baked goods? Or maybe you ran out of butter or eggs? Try these healthy baking substitutions!

I’m not going to lie, I love baking. The not-so-good thing is, baked goods (while tasting oh so delicious) often come with high calorie, fat and sugar content while providing little nutritional value. To help remedy this problem, I’ve rounded up some healthy baking substitutions to help decrease calories, fat and/or sugar while giving a nutritious boost to your favorite baked goods.

Just as a disclaimer – I still do use sugar, butter, eggs, all purpose flour, etc. in baking, especially if I’m baking for a special occasion. I just don’t use them all the time. I love having the option to swap something out if I don’t have it on hand or if I want to make my baked good just a bit healthier. It’s fun to experiment with flavors and textures using different ingredients.

Sugar:

1/2 tsp vanilla extract for 2 TBSP sugar

Use it in: Cookies, cakes, sweet breads, brownies.

Still adding some sweetness without all the calories.

1 cup unsweetened applesauce for 1 cup sugar

Use it in: Cookies, cakes, muffins.

Reduce liquid in recipe by 1/4 cup. The final product will be less sweet and more dense than the original recipe, but still tasty!

Flour:

1 cup pureed black beans for 1 cup flour

Use it in: Brownies.

Beans add fiber and protein and make baked goods more moist without changing their flavor.

1 cup white whole wheat flour for 1 cup white flour

Use it in: Any type of baking! Cookies, brownies, breads, etc.

Whole wheat flour has more fiber than refined flour. Dietary fiber promotes healthy digestion and may prevent cardiovascular disease and diabetes.

1 cup nut flour + 1/2 tsp baking powder (or soda) for 1 cup flour

Use it in: Sweet breads, cookies, cakes

For those that are gluten free, this is a good option to replace traditional flour with. The end result will be more dense due to the heaviness of nut flours compared to wheat flour.

Fats:

1/2 cup unsweetened applesauce + 1/2 cup fat for 1 cup oil, butter or shortening.

Use it in: Any sweet bread (think banana or zucchini) or muffins.

If you can’t tell the difference replacing half the oil, try swapping out more next time around.

1 cup pureed avocado for 1 cup butter

Use it in: Brownies, and chocolate cookies, chocolate cakes.

They’re both fats and have nearly the same consistency at room temperature. Avocado has a creamy texture and subtle flavor, making it a great sub for butter. You can try using it in regular cake and cookies (not chocolate) but they might turn out green! Reduce oven temp by 25% and increase baking time.

1 cup (100% pure) pumpkin puree for 1 cup butter

Use it in: Brownies, cookies, cakes, sweet breads

Results in a cakey consistency. Adds fiber and other nutrients while decreasing fat content.

1 cup mashed banana for 1 cup oil or butter

Use it in: Brownies, cookies.

Bananas offer a good consistency and add nutrients like potassium, fiber, and vitamin B6. Reduce cooking time by 25%. Bananas also add sweetness, so you might also try using less sugar.

1 cup nonfat Greek yogurt for 1 cup butter or oil

Use it in: Cakes, muffins, cookies

Greek yogurt adds protein and calcium without changing the flavor, while significantly cutting fat. The end product with be slightly more dense than the original.

2-3 Tablespoons chia seeds + 1 cup water (left to sit for ~15 min) for 1 cup butter

Use it in: Muffins, cakes, breads

Chia seeds are packed with loads of nutrients like protein, fiber, calcium and heart-healthy omega-3 fats.

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Eggs:

1 Tablespoon chia seeds + 3 Tablespoons Water (left to sit for ~15 min) for 1 egg
1 Tablespoon flax seeds + 3 Tablespoons Water (left to sit for ~5 min) for 1 egg

Use it in: Muffins, cakes, and cookies—pretty much anything.

2 egg whites for 1 whole egg

Use it in: Any recipe calling for whole eggs.

Egg yolks are full of B vitamins and other nutrients, but replacing them with egg whites cuts some fat and calories.

Extras:

1 cup evaporated skim milk for 1 cup heavy cream

Use it in: Whipped cream, cakes, scones, and biscuits.

It’s the same consistency with a fraction of the fat. Evaporated milk has a bit more sugar (about 2 grams). But the drop in fat and calories is worth the switch!

1 cup crushed original graham crackers for 1 cup crushed cookies

Instead of the traditional sugar or Oreo cookie crust, grab the graham crackers. Original graham crackers offer similar consistency and flavor with about half the calories of the other cookie options.

1 cup natural peanut butter for 1 cup reduced fat peanut butter

Use it in: Anything! Sandwiches, cookies, brownies.

You might think lower fat = healthier, but reduced-fat versions of peanut butter usually have more sugar and artificial additives than regular versions (which = no bueno). Stick with natural versions for the best taste and less additives.

There you have it! Now you can have your cake and eat it, too! Just remember that even though these substitutions make your treat healthier, it doesn’t mean you can over indulge on all your baked goodies now. Enjoy that cookie, don’t feel guilty about eating it and move on.

What healthy baking substitutions did I miss? Let me know in the comments!

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Brittany

I'm a registered dietitian nutritionist and mom of four with a passion of helping families build confidence in the kitchen. I share family friendly recipes and helpful tips to help you navigate mealtime one bite at a time.

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