Most baked goods are often high in fat and sugar. Muffins, often assumed as a healthier choice, can even sometimes be a “cupcake” in disguise. You may think it’s impossible to create a lower calorie, healthier baked good that is just as tasty as the original.

547_300x300 Simple Swaps for Baked Goods

Try these simple swaps the next time you’re baking.

IngredientHealthy Substitution
Whole milk (1 cup)1 cup fat-free or nonfat milk plus one tablespoon of unsaturated oil like canola oil
Heavy cream (1 cup)1 cup evaporated skim milk 


1/2 cup low-fat yogurt and 1/2 cup plain low-fat cottage cheese (pureed)

Evaporated whole milkEvaporated skim milk
Sweetened condensed whole milkEvaporated skim milk
Cream cheese, full fatFat-free or low-fat cream cheese, Neufchatel 


low-fat cottage cheese, pureed until smooth

Sour CreamPlain Greek yogurt
Butter (1 tbsp)Vegetable oil
OilNatural Fruit Purees (no sugar added) 

Examples: Applesauce, Pumpkin Puree, Mashed banana, etc.

Shortening (1 cup)Earth Balance or Smart Balance
1 Egg2 Egg whites 


“flax eggs” = 1 tbsp ground flax seed whisked with 3 tbsp warm water until the consistency of eggs


1/4 cup egg substitute


Chocolate Chips (1 cup)1/2 cup mini chocolate chips 


Carob chips – similar to chocolate chips, produced from a carob plant, with a slightly bitter and nutty undertone, works best with baking when the chips are incorporated in the baked product.

SugarReduce sugar by half and intensify sweetness by adding vanilla, cinnamon, nutmeg, etc. 


Honey, Agave nectar

SyrupPureed Fresh fruit
Fruit canned in heavy syrupFruit canned in its own juices, or fresh fruit
Flour, all purposeWhole-wheat flour for half what the recipe calls for along with the all-purpose flour 


*Note: Whole-wheat flour is less dense and works well in softer products like cakes and muffins

Chopped nuts, 1 cup1/2 cup toasted chopped nuts 

* By toasting them brings out their flavor and only need half.

Sweetened shredded coconut1/2 cup toasted coconut + 1/2 tsp coconut extract
Traditional Pie CrustGraham Cracker crust