First, a disclaimer: Even though I’m a dietitian, you won’t find me “healthifying” every single recipe. There are some favorites that I just won’t touch, like my mom’s Christmas cookies made with shortening.
But for many other recipes, a swap here and there can make the dish lighter, more nutritious, and sometimes tastier too. Here are 10 to consider trying:
Instead of: All-purpose flour
Try: Whole wheat pastry flour
This is my favorite swap for baking. I consider whole wheat pastry flour to be a magic ingredient in cookies and muffins. Here’s why: While some baked goods can be heavier and denser using regular whole wheat flour, you’ll get lighter, milder-tasting treats with whole wheat pastry flour. It’s made from a milder white wheat, but you’ll still get the benefits of a whole-grain flour like more fiber.
Instead of: Butter or oil
Try: Pumpkin puree
You can swap in pumpkin puree (not canned pie filling!) for some of the butter or oil, in a one-for-one ratio. Try this in baking recipes like quick breads, brownies, and cakes.
Instead of: Egg
Try: Ground flaxseed
If you don’t have eggs or are making a vegan recipe, you can replace the egg with ground flaxseed. Here’s how: For each egg, mix one tablespoon of ground flaxseed with three tablespoons of water. Stir and allow it to thicken, then add to recipes like muffins, pancakes, and cookies. Make sure you’re using ground flaxseed and not whole flaxseed (if you have whole, put it through a coffee grinder before using it).
Instead of: Ricotta cheese
Try: Cottage cheese
For dishes like lasagna, stuffed shells, and baked ziti, you can swap some of the ricotta cheese for low-fat cottage cheese, which is a great source of protein but lower in saturated fat and calories than ricotta. Before adding it, pulse it in a blender or food processor until smooth.
Instead of: Sour cream
Try: Greek yogurt
For dips, dressings, and sauces, use the same amount of Greek yogurt for sour cream. You can use regular plain yogurt too. But Greek yogurt has more of the liquid whey strained off during processing, so it’s higher in protein, lower in natural sugar, and has a creamier texture.
Instead of: Mayo
Try: Avocado
For a sandwich spread or making mayo-based salads like potato salad and chicken salad, consider using mashed avocado in place of mayo. You’ll get heart-healthier monounsaturated fats and even some fiber.
Instead of: Salt
Try: Lemon
When you’re cooking and your dish needs a lift, use a squeeze of lemon (or a shower of lemon zest) instead of adding more salt. Citrus adds a sodium-free zing, plus a little bit of vitamin C.
Instead of: Breadcrumbs
Try: Oats
If you’re making a meatloaf or coating chicken breasts or pork chops, use oats in place of breadcrumbs. Oats are a natural whole grain and a source of protein and both insoluble fiber (which helps keep you regular) and soluble fiber (which can help lower cholesterol). If swapping for seasoned breadcrumbs, add some extra flavor with Italian seasoning and other spices. If using oats as a coating, pulverize the oats in a blender or food processor first.
Instead of: Ground meat
Try: Mushrooms
For burgers, burritos, and lasagna, mix half of your ground beef with half finely chopped mushrooms. They virtually disappear and lend a meaty texture and savory flavor, while cutting down on the saturated fat in the recipe. It’s a great way to stretch a smaller amount of meat, which saves you money too.
Instead of: Cheese
Try: Nutritional yeast
We love this for topping popcorn in lieu of drizzling on butter, but you can also use this in dishes where you’d add a sprinkle of cheese like scrambled eggs, pasta, roasted vegetables, and potatoes. Nutritional yeast is a deactivated yeast powder that’s fortified with B vitamins. It’s also vegetarian- and vegan-friendly.
–Sally Kuzemchak, MS, RD
