Healthy Baking Substitutions text with images of food
Fitness & Nutrition

Infographic: Healthy Baking Substitutions

By on 12/04/2020

As you prepare for the holidays this year, there’s no reason to avoid making your favorite baked goods just because you or a family member is trying to follow a healthy eating plan. With a few of the simple substitutions shown below, you can enjoy holiday favorites without guilt.

Of course, an occasional indulgence can fit into almost any healthy eating plan, no matter what the ingredients. But if you’re looking to up the nutrition of your baked goods or want to limit sugar or fat, this infographic highlights some tasty ways to do so.

Healthy Baking Substitutions

Enjoy healthier baked goods and treats with these substitutions.

Instead of:
White flour

Use THIS:
--Whole wheat flour
--Almond or other nut flour
--Coconut flour
--Black beans (pureed)

Tips:
--Start with a 50-50 mix of white and other flours to test taste and texture -- you may need more liquid with other flours.
--Beans work in dark-colored baked goods, like brownies, and can be swapped at a 1:1 ratio.

Instead of : 
Sugar

Use THIS:
--Unsweetened applesauce
--Pureed fruit, like bananas or dates
--Less sugar (with no substitutions) or a 50/50 sugar and stevia mixture

Tips: 
--Make sure fruit works with recipe because you may taste it.
--Eliminating all sugar will change texture and taste, but you can reduce sugar or combine with stevia to cut calories and sugar content.

Instead of:
Butter or oil

Use THIS:
--Unsweetened applesauce
--Avocado
--Yogurt
--Pumpkin puree

Tips:
--Applesauce and avocado can be replaced at a 1:1 ratio.
--Applesauce should be used to replace liquid fats (oil or melted butter).
--Yogurt or pumpkin puree work best combined with a reduced amount of butter or oil.

Instead of :
Full-fat dairy

Use THIS:
--Non-fat or low-fat dairy
--Soy milk

Tips:
--Replace heavy whipping cream with evaporated skim milk.
--Use non-fat or low-fat milk, yogurt, sour cream or cheese in place of full-fat versions.
--Soy milk can be swapped at a 1:1 ratio.

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Date Last Reviewed: October 16, 2020

Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor

Medical Review: Nora Minno, RD, CDN

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