33 Healthy Substitutes You Should Be Using While Cooking

Whole wheat flour is 407kcal a cup while white flour is 455 calories per cup. Not only is the whole wheat stuff lower in calories, it also has more fiber making it a healthier choice.

Almond or nut flour instead of wheat flour

This is a healthier gluten free alternative to the regular everyday flour and using it in your baking will give the recipe a nutty kick. It also adds protein and omega three fatty acids to the recipe, making it delicious and nutritious.

A word of caution – nut flours do not rise like regular flour so additional leaving agent may have to be added to the recipe.

Avocado puree or mashed ripe bananas instead of butter

Both of these ingredients are fat and are similar in texture and consistency when at room temperature. The avocado is creamy and can be substituted for butter when baking brownies or chocolate cake. The bananas have a similar creamy texture and will also add potassium, fiber and Vitamin B6 to your recipe.

Marshmallow fluff instead of frosting

Frosting is made from butter and sugar and marshmallow fluff can replace both of these by adding fewer saturated fats and calories to your baked goods.

Meringue instead of frosting

Make a meringue frosting using just egg whites and sugar as opposed to butter and sugar. You are cutting the calories and the fat from your frosting while maintaining a sweet and creamy topping to your cupcakes.

Try substituting half of the sugar in your recipe with two or three tablespoons of vanilla. You will maintain the flavour but cut the calories significantly.

Minced baby prunes instead of butter

The prunes can be used instead of butter but in dark desserts only because they will colour the batter. Prunes are extraordinarily healthy as they are full of fiber and they will cut a large portion of calories and fat from your recipe.

Brown rice instead of white rice

White rice started out as brown rice but was processed and stripped of the bran layer. Brown rice is the overall healthier choice in a meal.

Quinoa instead of couscous

It is similar in size and texture when cooked, but while couscous is made from wheat flour quinoa is a whole grain. Also it is packed full of proteins and nutrients and has been elevated to a superfood by foodies because of its high nutritional value.

Thin zucchini strips instead of pasta

If you are trying to eliminate processed carbohydrates cut thin strips of zucchini (a.k.a. courgette) and sauté them for a few minutes until soft, then have them with your favourite pasta sauce.

Olive oil instead of butter

This simple switch cuts the saturated fat and gives your recipe a boost of omega 3 fatty acids. Use as a substitute for frying and sautéing.

Turnip or cauliflower instead of potatoes for mash

These make great alternatives to potatoes as they contain fewer calories and are creamy enough on their own to mash without butter thus cutting a portion of trans fats out.

This is just a healthier alternative to breadcrumbs and a great way to get your family eating whole wheat foods.

Crushed flax or fiber cereal instead of breadcrumbs

This healthy alternative is higher in fiber and lower in sodium then the traditional breadcrumbs.

2 egg whites instead of 1 whole egg

If you need to watch your cholesterol intake or simply love to have eggs in the morning have an egg white omelet instead of a traditional one.

White chicken meat instead of dark chicken meat

White chicken meat like the chicken breast is lower in fat and calories and has more protein and iron then the dark chicken meat.

Ground turkey instead of ground beef

This is a great substitute as it cuts down the content of saturated fat. Be aware that ground turkey may be a little drier then the beef.

Coconut milk instead of cream

Make sure that you buy the unsweetened variety to add to soups and stews. It will not alter the taste of your dish but it will save you the fat and calories from traditional cream.

Evaporated skim milk instead of cream

It has a similar consistency but the milk is lower in fat and calories.

Greek yoghurt instead of sour cream

The taste of Greek yoghurt is virtually identical to that of sour cream but it contains half of the fat and the calories making it the healthier alternative.

Low-fat cottage cheese instead of sour cream

They add a creamy texture but cottage cheese is packed with protein while sour cream has more fat.

Go for the whole grain variety and cut the calories from your sandwich in half.

Nuts instead of croutons

Replace the croutons (fried bread chunks) in your salad with crunchy healthy sliced almonds or walnuts.

Avocado mash instead of mayonnaise

Avocado is creamy and full of flavour. Mash it up with some lemon juice and pepper for a great tasting and healthier alternative.

Frozen or fresh fruit instead of canned fruit

Frozen and fresh fruit do not have the added sugar that canned fruit contains and they taste just as good, if not better and fresher then the canned variety.

Vegetables instead of pita or crisps for dipping

Use crunchy veggies such as carrots, cucumber, bell peppers and celery as dippers for your hummus or tzatziki. They are more nutritious and ass great flavour to these dippers so munch away.

Popcorn for crisps

Pop your own popcorn on the stovetop or air pop it for even fewer calories. Try not to use the microwave variety as these are also packed full of unnecessary fat and preservatives. Season your popcorn with parmesan cheese or salt ‘n vinegar spice.

Just freeze some bananas and puree them for an amazing, sweet and fruity alternative to ice-cream.

Sweet potatoes instead of regular potatoes for fries

Sweet potatoes contain more fiber and vitamins A & C. So have them as a sinful snack alternative. Instead of frying them try drizzling with olive oil and seasoning and bake them in the oven.

Dark green leaves instead of ice berg lettuce

The dark green varieties are packed with nutrients and vitamins that ice berg lettuce can only dream of having within their watery leaves.