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.
| Ingredient | Healthy 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
or 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
or 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
or “flax eggs” = 1 tbsp ground flax seed whisked with 3 tbsp warm water until the consistency of eggs or 1/4 cup egg substitute
|
| Chocolate Chips (1 cup) | 1/2 cup mini chocolate chips
or 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.
or 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 |
