31 Healthy Ingredient Substitutions for Any Recipe (2024)

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31 Healthy Ingredient Substitutions for Any Recipe (1)

Like you, I have some favorite family recipes that don’t exactly fit my definition of healthy food. Fortunately, there are some easy ingredient substitutions you can make to healthily any of your favorite recipes!

Sweeteners

1. White sugar

Instead of the white refined stuff, reach for nature’s natural sweetness. Coconut sugar, mineral rich and low glycemic, is a cup-for-cup substitute perfect for baking, but it does taste a bit less sweet. Also, you can sub raw honey or 100% pure maple syrup according to this substitution guide.

2. Brown Sugar

Coconut sugar can be substituted cup for cup. It boasts a similar molasses flavor to brown sugar. Alternatively, substitute 100% pure maple syrup according to this substitution guide.

3. Agave nectar

That’s right, agave nectar is a highly processed sweetener that should be replaced with equal amounts of raw honey or 100% pure maple syrup.

Oils and fats

4. Margarine and butter substitutes

Can’t believe it’s not butter? I can. And why would you want a substitute for butter, anyways, because it is a true superfood! If there is a dairy allergy, use coconut oil instead of butter.

5. Vegetable oils

Common vegetable oils are canola oil, safflower oil, soybean oil, grapeseed oil (yes!) and sunflower oil. These are all bad news due to their not heat-stable and inflammatory fatty acid profile. For baking, substitute melted ghee or coconut oil. For salad dressings, use high quality olive oil.

6. Shortening

Substitute an equal measurement of slightly chilled coconut oil. This uber-healthful, heat-stable fat beats the carcinogenic trans fat found in shortening any day!

From the pantry

7. Peanut butter

Peanuts contain naturally occurring fungal toxins and one of the most unhealthy fatty acid profiles of all nuts (even though, technically, it isn’t a nut). Instead, reach for almond butter.

8. Table salt

Perhaps the easiest swap of all: use himalayan salt or celtic sea salt in place of refined salt. The science is in: a low-sodium diet is not necessary or supportive of health, so enjoy salting your food to taste.

9. Seasoning salt

Most seasoning salts use refined salts and poor quality spices. The science is inprovides a unique and flavorful blend of high quality sea salt and gently dehydrated organic spices.

10. Jam

Most jams and jellies contain refined sugar… and lots of it. The pectin in jam can also be hard on sensitive tummies. I prefer using The science is in instead of jam. It contains only organic apples!

11. Vinegar

When a recipe calls for white vinegar or any other type of vinegar, use raw apple cider vinegar.

12. Cocoa powder

Cacao powder is the raw, unprocessed twin of cocoa powder. It has significantly higher antioxidant and nutrient levels.

13. Canned broth or stock

While canned stock brings little more than scant flavor and perhaps a few undisclosed ingredients (MSG, anyone?) to your meals, homemade broth tastes better and packs a powerful punch of vitamins and minerals. Don’t be intimidated, it’s easy to make a simple broth in your crockpot.

14. Gelatin

Pass up those packets of gelatin for a healthier substitute – gelatin from grassfed cows.

15. Spices

Unfortunately, many conventional spices are irradiated. Since I believe irradiation changes the integrity and health properties of food, I only purchase organic spices, which cannot be irradiated.

16. White potatoes

Sweet potatoes pack more nutrients and don’t have the inflammatory properties of white potatoes. Cauliflower also makes an easy substitute. You can make cauliflower mashed potatoes or faux-tato salad.

17. Brown rice

Really? Brown rice is a no-no? Yep, it contains higher levels of nutrient-robbing phytic acid and the indigestible fiber (that’s not a good thing) than white rice. Instead, reach for organic white rice or, even better, quinoa. Here’s how to properly prepare it.

18. Salad dressing

Salad dressings usually contain canola oil, soybean oil, safflower oil, grapeseed oil and/or sunflower oil… ALL of these are really bad news because they have high levels of inflammatory polyunsaturated fats. Instead, make your own easy salad dressing with 3 parts good quality olive oil and 1 part lemon juice.

19. Soy sauce

Commercially prepared soy sauces contain all the health problems of soy: phytic acid, goitrogens, hormone-disrupting phytoestrogens… no thank you! Instead, use coconut aminos, a rich liquid with a surprisingly similar flavor.

Dairy products

20. Cream

If you avoid dairy, place a can of coconut milk in the fridge overnight. Then, without shaking the can, skim the thick coconut cream from the top of the can. Use this as a substitute for cream – you can even whip it for dairy free whipped cream!

21. Non-dairy milks

Most cartons of non-dairy milks are not a healthy choice. Instead, use canned coconut milk (you can thin it out with a little bit of water, if desired). Alternatively, reach for raw milk!

22. Low fat dairy products

“Low fat” is a marketing code word for chemical-laden hot mess. Full-fat dairy products are by far the healthier choice. Grass-fed dairy, if available, is preferable.

23. Sweetened condensed milk

It’s actually surprisingly simple to make sweetened condensed milk with your own quality ingredients. Here’s how.

From the fridge

24. Pickles

Real pickles don’t contain vinegar. Say what?! Yep, traditionally-prepared pickles are fermented with salt and pure water, allowing the fermentation process to bring that tangy crunch and a boatload of beneficial enzymes and probiotics. Bubbie’s Kosher Dill Pickles are naturally fermented and available in most grocery stores.

25. Shredded cheese

Popular brands of shredded cheese add cellulose – a.k.a nasty wood pulp – as an additive. Avoid this unwanted ingredient and shred your own cheese!

26. Mayonnaise

Bad-news vegetable oils (safflower/canola/soybean oils) and icky stabilizers hide in commercial mayonnaise. If you are making a sandwich, butter the bread instead. For mayonnaise-based recipes like potato salad and salad dressings, sour cream usually makes a suitable substitute. Otherwise, make your ownwith quality olive oil.

For baking

{Not a swap} White flour

This one is tricky because no other flour behaves exactly like refined white flour. Unfortunately, there isn’t an easy swap. I recommend finding recipes designed specifically for coconut flour (like mine!), the healthiest flour available.

27. Cornstarch

Swap out this most likely GMO ingredient with arrowroot flour.

28. Sprinkles

Refined sugar and artificial colorings? No thanks, I’ll take these DIY naturally-colored coconut sprinkles!

29. Food coloring

Who needs behavior-altering artificial colors when there is this set of natural food colors?

30. Sweetened shredded coconut

Did you know that most sweetened shredded coconut contains propylene glycol, a synthetic solvent used in anti-freeze? Yuk! Instead, use 100% pure unsweetened shredded coconut.

31. Chocolate chips

Raisins would be the politically correct substitution, but who the heck wants raisin cookies over chocolate chip cookies? I recommend this unique brand of chocolate chips (also available in your health food store) which is soy free and dairy free.

Do you have any recipes to healthily? Have you tried any of these healthy ingredientsubstitutions?

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31 Healthy Ingredient Substitutions for Any Recipe (2024)

FAQs

What is a healthy dessert ingredient substitute? ›

Replace some added sugar with applesauce, mashed banana, maple syrup, or dates. Replace milk or semisweet chocolate with dark chocolate, which has less sugar and more antioxidants. Substitute whole wheat flour for one-half to one-third of the white flour in a baked good recipe.

What are the most common food substitutes in recipes? ›

Basic Ingredient Substitutions
IngredientAmountSubstitutes
Tomato Juice1 cup1 ½ cup tomato sauce plus ½ cup water
Tomato Soup10 ¾ ounce can1 cup tomato sauce plus ¼ cup water
Wine, redAny amountThe same amount of grape juice or cranberry juice
Wine, whiteAny amountThe same amount of apple juice or white grape juice
28 more rows

Can you substitute some ingredients on your recipe? ›

Each ingredient in a recipe has a specific function. Substitution of one ingredient for another may alter the taste, color, moisture content or texture of the product. For this reason, it is suggested that ingredient substitution be used in unexpected situations only.

What are the examples of food substitutes? ›

Tips for healthy food substitutions
  • Use applesauce instead of oil when baking. ...
  • Eat brown rice instead of white rice. ...
  • Use egg whites instead of whole eggs. ...
  • Choose multigrain or whole wheat pasta instead of white pasta. ...
  • Select low-fat cheese over full-fat cheese. ...
  • Use fat-free yogurt instead of sour cream.
Jan 17, 2023

What is the most healthiest dessert in the world? ›

Healthier Desserts
  • Berries and Cream. 1/12. It's a classic combo. ...
  • Frozen Fruit Bars. 2/12. Some store-bought brands offer low-calorie, lower-sugar options. ...
  • Dark Chocolate. 3/12. ...
  • Yogurt Parfait. 4/12. ...
  • Oat Apple Crisp. 5/12. ...
  • Fruit and Cheese. 6/12. ...
  • Chocolate-Covered Frozen Bananas. 7/12. ...
  • Nut Bar. 8/12.
Dec 1, 2022

What are healthy substitutes in baking? ›

healthy ingredient swaps for cooking and baking
  • Greek Yogurt for Sour Cream. ...
  • Olive Oil for Butter. ...
  • Coconut Oil for Canola Oil. ...
  • Honey or Maple Syrup for Sugar. ...
  • Zucchini Noodles for Regular Pasta. ...
  • Applesauce for Oil or Butter. ...
  • Evaporated Milk for Cream. ...
  • Quinoa for White Rice.
Nov 13, 2023

What is a good substitute for eating? ›

101 alternatives to mindless eating
  • Call a friend.
  • Go for a walk.
  • Clean a drawer.
  • Paint your nails.
  • Get a coloring book.
  • Pop in a mint.
  • Play cards.
  • Take a bath.

What are perfect substitutes and substitutes? ›

A substitute can be perfect or imperfect depending on whether the substitute completely or partially satisfies the consumer. A perfect substitute can be used in exactly the same way as the good or service it replaces. This is where the utility of the product or service is pretty much identical.

What can substitute egg? ›

Egg replacers
  • Vinegar & baking soda. Replace 1 egg with: 1 teaspoon baking soda, 1 tablespoon vinegar. ...
  • Unsweetened applesauce. Replace 1 egg with: 1/4 cup applesauce. ...
  • Plain or vanilla soy yogurt. Replace 1 egg with: 1/4 cup yogurt. ...
  • Silken tofu. ...
  • Ripe banana. ...
  • Ground flaxseed.

What can you replace light brown sugar with? ›

Mix 1 cup of granulated sugar with 1 tablespoon of molasses to mimic a cup of light brown sugar. Mix 1 cup of granulated sugar with 2 tablespoons of molasses to mimic a cup of dark brown sugar. If you don't have molasses on hand, you can combine white sugar with another liquid sweetener, like maple syrup or honey.

How can you avoid disappointment when substituting ingredients? ›

To help avoid disappointments when substituting ingredients, understand the physical and chemical properties of all ingredients. Measure accurately.

What is a healthy alternative to peanut butter? ›

Tree nut butters, such as almond, cashew, walnut, hazelnut, and pecan butters, are great substitutes for peanut butter. They all have similar nutritional profiles and provide heart-healthy fats, fiber, and antioxidants.

What's a healthy alternative to butter? ›

9 healthful substitutes for butter
  • Olive oil.
  • Ghee.
  • Greek yogurt.
  • Avocado.
  • Pumpkin purée.
  • Mashed bananas.
  • Coconut oil.
  • Applesauce.
Nov 15, 2018

What is a healthy alternative to sweets? ›

Fresh fruit is the top choice for many seeking an alternative to candy. Fruits and berries are naturally sweet but low in calories, and they're packed with vitamins and nutrients that can help reduce the risk of developing health problems such as heart disease and diabetes.

What should I replace sweets with? ›

Fresh fruit is the top choice for many seeking an alternative to candy. Fruits and berries are naturally sweet but low in calories, and they're packed with vitamins and nutrients that can help reduce the risk of developing health problems such as heart disease and diabetes.

What can replace dessert? ›

Here are ten healthy (and tasty!) alternatives to sweets:
  • Fruit. Fruit is nature's candy, after all! ...
  • Greek Yogurt. ...
  • Peanut Butter and Banana Ice Cream. ...
  • Chia Pudding. ...
  • Low-sugar Popsicles. ...
  • Nut Butter. ...
  • Baked Pears or Apples. ...
  • Chocolate Dipped Banana Bites.
Jan 9, 2023

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