Simple Swaps for Baked Goods
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.
Try these simple swaps the next time you’re baking.
|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 milk||Evaporated skim milk|
|Sweetened condensed whole milk||Evaporated skim milk|
|Cream cheese, full fat||Fat-free or low-fat cream cheese, Neufchatel
low-fat cottage cheese, pureed until smooth
|Sour Cream||Plain Greek yogurt|
|Butter (1 tbsp)||Vegetable oil|
|Oil||Natural Fruit Purees (no sugar added)
Examples: Applesauce, Pumpkin Puree, Mashed banana, etc.
|Shortening (1 cup)||Earth Balance or Smart Balance|
|1 Egg||2 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.
|Sugar||Reduce sugar by half and intensify sweetness by adding vanilla, cinnamon, nutmeg, etc.
Honey, Agave nectar
|Syrup||Pureed Fresh fruit|
|Fruit canned in heavy syrup||Fruit canned in its own juices, or fresh fruit|
|Flour, all purpose||Whole-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 cup||1/2 cup toasted chopped nuts
* By toasting them brings out their flavor and only need half.
|Sweetened shredded coconut||1/2 cup toasted coconut + 1/2 tsp coconut extract|
|Traditional Pie Crust||Graham Cracker crust|