Healthy Baking Substitutions to Try in the Kitchen

What do our favorite baked goods all have in common? They’re probably not very good for us. There are several ways you can work around recipes and make them your own by implementing healthy baking substitutions. Check out some of the easy (and nutritious) swaps that you can make!

Healthy Baking Substitutions: Dry Ingredients

White Flour

Refined white flour is a staple of many baked goods. Unfortunately, that doesn’t mean it’s good for us! Processing this flour removes the nutritious fiber and vitamins while leaving behind a product that is full of starches and sugar. Too much white flour can increase blood sugar which is connected to diabetes and heart disease.

Healthy flour substitutes for baking:

• Black Beans: Replace 1 cup of flour with 1 cup of pureed black beans for super rich, fudgy, and protein-filled brownies. The cocoa hides the bean flavor nicely, but if you’re apprehensive, start with half and half.
• Whole Wheat Flour: Substitute regular white flour with whole wheat for added protein, fiber, and vitamins. Whole wheat flour produces denser sweets, so start by replacing a ⅓ of a cup at a time and slowly increase it to see how it impacts your baking. For every 1 cup of whole wheat flour you use, add 2 teaspoons of liquid.
• Nut-Based Flour: Swap 1 cup of white flour with ¾ cup of nut-based flour like almond, oat, or coconut for a healthy source of fat, fiber, and protein. To help your baked good rise, add ½ teaspoon of a leavening agent like baking powder.

Sugar

Sugar isn’t inherently bad, depending on where it comes from. Processed foods have a lot of added sugar, resulting in overly sweet foods with no nutritional value. On the other hand, products like honey, maple syrup, and fruit have natural sugars that add sweetness and nutritional benefits like fiber, vitamins, minerals, and antioxidants.

Consuming too much added sugar is known to cause:

• High blood sugar
• Insulin resistance
• Diabetes
• Obesity
• Dental problems

Healthy sugar substitutes for baking:

• Honey: Substitute 1 cup of sugar with ¾ cup of honey. Reduce other liquids in the recipe by 2-4 tablespoons to make up for the texture difference.
• Maple Syrup: Replace 1 cup of sugar with ¾ cup of maple syrup. Taking out 3 tablespoons of other liquids in the recipe will help achieve the correct consistency.
• Agave: Exchange 1 cup of sugar for ⅔ cup of agave syrup. Reduce liquid elsewhere in the recipe by ¼ cup.
• Unsweetened Applesauce: For cleaner eating, opt for 1 cup of applesauce over 1 cup of sugar in your next bake. Since it’s a wet ingredient, for every cup remember to reduce the other liquid in your recipe by ¼ cup.
• Mashed Bananas: Add some fiber and potassium by replacing 1 cup of sugar with ½ cup of mashed ripe bananas. The riper your bananas, the sweeter your baked goods will be!

Chocolate Chips

From cookies to banana bread, we all know how essential chocolate chips are in the baking world. Unfortunately, these chocolate morsels are high in sugar which can lead to diabetes, heart disease, and other chronic conditions.

Healthy baking substitutions for chocolate chips:

• Unsweetened Baking Chocolate: With no added sugar, this alternative keeps the chocolatey taste while eliminating some of the negative health effects. This is a great choice if your recipe already includes high amounts of sugar.
• Cacao Nibs: this unprocessed chocolate is a great choice to decrease the amount of sugar in your recipe and add antioxidants!
• Yogurt Chips: Maintain the flavor of your goodies but add a little protein by using yogurt chips in place of chocolate chips.
• Raisins or Nuts: If you’re willing to sacrifice the chocolate, raisins and nuts add a burst of flavor and contrasting texture in your baked goods.

Breadcrumbs

There’s nothing like the crispy coating of breadcrumbs. However, they tend to be high in carbohydrates, and packaged breadcrumbs are filled with corn syrup and sodium.

Healthy baking alternatives to breadcrumbs:

• Rolled Oats: Add fiber and protein to your next bake by replacing breadcrumbs with rolled oats. They have a similar texture, so the switch is simple! Season them first to add some flavor.
• Flaxseed: Ground flaxseed is a healthy option, full of fiber and omega-3 fatty acids. Use them to coat food or as a binding agent.
• Nuts: Toss your favorite nuts in a food processor and use them in place of breadcrumbs.

Healthy Baking Substitutions: Wet Ingredients

Butter and Oil

Butter is 80% fat and oil is high in calories. Like most things, they are fine in moderation. But if you’re looking for something with fewer calories and lower in saturated fats, we have several options for you!

Healthy baking alternatives for butter and oil:

• Mashed Bananas: A versatile ingredient, bananas can also be used to replace butter and oil! These can be substituted 1:1 in any recipe for a soft, cakey texture.
• Pureed Avocados: This plant-based fat is a great 1:1 substitute but tends to work better in cakes than cookies. Avocado doesn’t melt the same way butter does, so you may need to add more wet ingredients to make up for it. As always, test it for yourself!
• Greek Yogurt: For a hit of protein, replace butter or oil with Greek yogurt in a 1:1 ratio. Since yogurt adds a lot of moisture, don’t use more than 1 cup in a recipe. It’s also a great substitute for sour cream in a cheesecake!
• Fig or Prune Puree: Pureed figs or prunes can be added as a 1:1 replacement for oil and butter. A good source of antioxidants, these fruits work great in a chocolate dish because they help enhance the flavor.

Whole Milk

Milk has many known health benefits, but if you’re looking for a lower-fat alternative with less calories, these substitutes work great.

Healthy milk substitutes for baking:

• Non-Dairy Milk: Soy, almond, and oat milk are great choices to replace whole milk. Substitute 1 cup of regular milk for 1 cup of non-dairy. Remember they may affect the taste and richness of your final product.
• Skim Milk: This simple swap won’t change the flavor of your food, but will make it a little bit healthier.
• Greek Yogurt: For more protein, replace milk with Greek yogurt in a 1:1 ratio, but be sure to thin it out with water first.

Eggs

Everyone’s favorite breakfast food, unfortunately, has some drawbacks. They are high in cholesterol and saturated fats, all of which is found in the yolk. Whether you’re looking for a vegan recipe or just want to try something different, there are many healthy egg alternatives.

Healthy baking substitutions for eggs:

• Mashed Bananas: Just like with the substitutions above, ½ a banana can easily replace each egg in your recipe. This swap also works with pureed pumpkin, avocados, and sweet potatoes!
• Unsweetened Applesauce: Replace 1 egg with ¼ cup of applesauce in your next bake. For an airy final product, add an extra ½ teaspoon of baking powder.
• Ground Flaxseed or Chia Seeds: Combine 1 tablespoon of seeds with 3 tablespoons of water to create a gelatinous mixture that is high in fiber and antioxidants. Let it sit for a few minutes before using it in your recipe. This works best for dense baked goods.

Other Ways to Make Baking Healthier

For the health-conscious, it’s not just about replacing ingredients. There are other ways you can make your baking better for you! Here are some of the healthy baking basics.

1. Watch portion size. Next time you cut yourself a slice of cake, make it a small one. You can even make a small batch of food or create mini versions of your favorite treat.
2. Pair with a healthy side. Combine your baked goods with fruits and veggies to make it a well-rounded snack, or get creative with healthy flavor combos by adding fruit and herbs into your food.
3. Go light on the icing. Consider adding just a drizzle of icing to help cut sugar, or keep the icing layer thin.
4. Adjust the recipe. From homemade bread to classic chocolate chip cookies, consider adjusting the recipe to use less salt and sugar.

With these nutritional alternatives, you’re ready to take your tasty treats to the next level. Get all the healthy baking substitutions you need at your local Stauffers of Kissel Hill. 

This blog was originally published on December 11, 2019 and updated on May 30, 2024.