We're always looking for ways to make our favorite foods healthier without sacrificing flavor. So we compiled a list of our best substitutions and discovered some new ones along the way. Below are our 67 (!) top picks, guaranteed to make that next meal a delicious, better-for-you hit. It wasn't easy taste-testing all this food, but someone had to. Amiright?

Food Swaps: Header

Gluten-Free Swaps

1. Black beans for flour

Swapping out flour for a can of black beans (drained and rinsed, of course) in brownies is a great way to cut out the gluten and fit in an extra dose of protein, Do it: When baking, swap out 1 cup flour for 1 cup black bean puree (about one 15-ounce can).

2. Almond flour for wheat flour

This gluten-free switch gives any baked good a dose of protein, omega-3s, and a delicious nutty flavor. Almond flour (or any nut flour for that matter) is much heavier than other baking flours, so when subbing go 1/4 cup at a time (so, 1 cup wheat flour would become 3/4 cup wheat flour and 1/4 cup almond flour). Using only nut flour? Up the amount of baking powder and baking soda in the recipe so the dough can rise as normal.

3. Quinoa for couscous

While couscous is made from processed wheat flour, quinoa is a whole-grain superfood packed with protein and nutrients. Bonus points: They have almost the exact same texture.

4. Zoodles for pasta noodles

Thin strips or ribbons of zucchini are a great stand-in for carb-packed pastas. Plus, it’s one excuse to skip the boiling—simply saute for a few minutes until soft.

5. Crushed flax or fiber cereal for bread crumbs

Crushing a fiber-rich cereal and mixing it with some herbs makes an easy lower-sodium substitution for traditional bread crumbs.

6. Spaghetti squash for pasta

Roasted and pulled apart with a fork, spaghetti squash is a great low-carb and lower-calorie substitute for pasta. One squash will make between two and three servings.
Food Swaps: Lettuce Wraps

7. Lettuce leaves for tortilla wraps

It's not a perfect swap, but forgoing the carbs for fresh lettuce is a fun (and easy) switch that can lighten up any wrap or taco dish, plus it provides a nice little crunch that the wrap is missing.

8. Corn tortilla for flour tortilla

Half the calories and fat. ‘Nuff said.

9. Quinoa for oatmeal

Cooked with milk (cow, almond, hemp—whatever’s on hand) and some cinnamon, quinoa makes a perfect protein-packed hot breakfast.

10. Veggies for pita (as a dipping tool)

Forget the pita. Fresh veggies work as killer dippers with hummus and contain fewer carbs plus more nutrients per bite.

11. Nuts for croutons (in salads)

Every salad needs that extra crunch. But for a dose of healthy fats in place of bread, try some lightly toasted slivered almonds, pecans, or walnuts.

Lower-Sugar Swaps

12. Unsweetened applesauce for sugar

Using applesauce in place of sugar can give the necessary sweetness without all that, well, sugar. Pro tip: You can sub sugar for applesauce in a 1:1 ratio, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4 cup.

13. Natural peanut butter for reduced-fat peanut butter

While they may appear better than traditional Skippy or Jiff, reduced-fat versions of peanut butter can actually have more sugar—and an extra-long list of artificial additives—than the classics. Natural peanut butter (preferably unsalted) provides the same sweetness without all the extra junk.
Food Swaps: Seltzer

14. Seltzer water with citrus slice instead of soda

Instead of sugary sodas, opt for a glass of sparkling water with a few slices of citrus—grapefruit, lime, orange, and lemon all work well—for a little extra flavor.

15. Stevia for sugar

The natural sweetener stevia is lower in calories and up to 300 times sweeter than sugar. But watch the grocery bill—this fashionable sweetener can also cost up to five times as much as granulated sugar. Since it's so much sweeter, swap with caution: A recipe calling for 1 cup sugar should be swapped for 1 teaspoon liquid stevia (or about 2 tablespoons stevia powder).

16. Cacao nibs for chocolate chips

News flash: Those chocolate chips actually start out as cacao nibs—the roasted bits of cocoa beans that then get ground down and turned into chocolate. Opting for these unprocessed (or at least less processed) morsels cuts out the additives and added sugar in chocolate, while also delving out a healthy dose of antioxidants.

17. Vanilla extract for sugar

Cutting sugar in half and adding a teaspoon of vanilla as a replacement can give just as much flavor with significantly less (you guessed it) sugar. You can't sub this one in equal ratios, but next time you're whipping up some cookies, try cutting 2 tablespoons of sugar and adding an extra 1/2 teaspoon of vanilla extract.

18. Cinnamon for cream and sugar (in coffee)

Cutting out the cream and sugar in favor of a sprinkle of cinnamon can cut up to 70 calories per cup. Plus, cinnamon can boost metabolism.

19. Unsweetened iced tea for juice or bottled teas

While delicious and convenient, bottled teas, juices, and sports drinks are packed with sugar and calories. When in the mood for something icy with a little flavor, opt for a home-brewed, unsweetened iced tea.

20. Plain yogurt with fresh fruit for flavored yogurt

Pre-flavored yogurts often come packed with extra sugar. To skip the sugar rush without sacrificing flavor, opt for plain yogurt (or better yet, plain Greek yogurt) and add fresh fruit and/or honey or agave for a hint of sweetness.
Food Swaps: Fresh Fruit

21. Frozen or fresh fruits for canned fruit

Cut down on excess sugar and preservatives by choosing fresh or flash-frozen varieties.

22. Red wine for white wine

Red wine apparently offers health benefits unmatched by the white stuff, including cancer-fighting compounds and natural cholesterol checks. We’ll take it. But we’re not saying good-bye to white wine forever.

23. Soda water for juice (as a mixer)

Rum and coke. Cranberry and vodka. Sure, these sugary mixers take care of the inner sweet tooth. But try mixing liquor with soda water and a slice of fruit (or even just a splash of juice) and down goes the sugar count. Not inventive enough? Check out these 60 healthier cocktails.

24. Soda water for tonic water

Yes, it’s clear and bubbly, just like soda water, but tonic water is actually full of sugar. Adding plain soda water and a pinch of lime gives almost the same taste with 32 grams less sugar per 12 ounces.

Vegan Swaps

25. Unsweetened applesauce for oil or butter

Don’t knock this one till you’ve tried it. The applesauce gives the right consistency and a hint of sweetness. This works well in any sweet bread, like banana or zucchini, or in muffins—and even with pre-boxed mixes! On your first try, only try swapping out half the fat (so a recipe using 1 cup oil would use 1/2 cup oil and 1/2 cup applesauce). If you can't tell the difference with that swap, try swapping out a bit more of the oil.

26. Avocado puree for butter

They’re both fats and have nearly the same consistency at room temperature, so if butter isn’t in your diet, try avocado instead… even in desserts. The creaminess and subtle flavor of the avocado lends itself well to the texture of fudge brownies and dark chocolate flavorings. Check out this recipe for perfect proportion guidelines. It can take some experimenting to get this swap perfect, but generally, using 1 cup avocado puree per cup of butter works.

27. Almond milk for dairy milk

Almond milk is so hot right now. Add it to your smoothie, froth it in your coffee, and make vegan hot chocolate. You’ll never miss that cow stuff.
Food Swaps: Banana Ice Cream

28. Banana ice cream for ice cream

No milk, no cream, no sugar… but the same, delicious consistency. It’s simple: freeze bananas, then puree.

29. Olive oil for butter

When you’re about to stir-fry your favorite vegetables, saute in oil instead of butter to stick to your vegan diet.

30. Coconut milk for cream

Coconut milk is a great substitute for heavy cream in soups and stews. And don’t be turned off by the word “coconut”—it doesn’t taste like the sweetened shredded kind!

31. Nutritional yeast for cheese

The taste is cheesy and the texture is comparable to flakes of Parmesan. Instead of topping that taco with cheddar, try a sprinkle of nutritional yeast for a dairy-free cheesy flavorings.

32. Mashed bananas for bacon fat

The creamy, thickening-power of mashed (ripe!) banana acts the same as avocado in terms of replacing fat in baking recipes. One cup mashed banana works perfectly in place of 1 cup of fat.

33. Prune puree for butter

In brownies and other dark baked goods, prune puree makes for a perfect butter substitute. Yes, seriously. Combine 3/4 cup prunes with 1/4 cup boiling water, and puree to combine. Sub in equal amounts in most dark baked good recipes.

34. Chia seeds for butter

These funny lookin' little seeds are good for more than just growing countertop pets. Combine 1 tablespoon chia seeds with 9 tablespoons water, let sit for 15 minutes, and you get a gel that's the perfect consistency to stand in for fat in baking recipes. One word of caution: don't try to cut out all the fat with this substitute—it works best when subbing an equal amount of this mixture for half of the fat in a recipe.
Food Swaps: Chia Seeds

35. Chia seeds for eggs

Surprise! Combining 1 tablespoon chia seeds with 1 cup water left to sit for 15 minutes yields a perfect 1-to-1 egg substitute for baking. (But we probably wouldn't suggest subbing chia for butter and eggs in the same recipe.)

36. Flax meal for eggs

This one's an old vegan trick. Mix 1 tablespoon ground flaxseeds (a.k.a. flax meal) with 3 tablespoons of warm water and whisk with a fork to combine. Now let it sit in the fridge for 5-10 minutes before subbing for 1 egg in any baked recipe.

Reduced-Sodium Swaps

37. Herbs or citrus juice for salt

You heard it here first: Food doesn’t need to be salted to taste good. Fresh herbs and citrus juice can provide just as much flavor without the added risks of excess sodium intake.

38. Garlic powder for salt

Just like fresh herbs, garlic powder can provide a flavorful-punch without adding sodium. A word of warning, though: don't mistake garlic powder for garlic salt.

39. Low-sodium soy sauce for standard soy sauce

The taste is virtually the same, but choosing a low- or reduced-sodium variety can cut down sodium intake by nearly half.

40. Homemade salad dressing for bottled dressing

By making dressing from scratch at home, it's easy to cut out the added sugar, sodium, and preservatives typically found in premade dressings. Try mixing vinegar or lemon juice and oil in a 2:1 ratio and flavoring with spices such as rosemary, thyme, oregano, and pepper.

41. Sliced tomatoes for tomato sauce (on pizza)

Cut out the extra sodium, sugar, and preservatives by replacing jarred tomato sauce with fresh sliced tomatoes. The texture is a bit different, but the flavor is much more vibrant and fresh.
Food Swaps: Rolled Oats

42. Rolled oats for bread crumbs

While bread crumbs can pack extra sodium, using rolled oats seasoned with thyme and rosemary means you won’t be skimping on flavor at all.

Better-For-You Swaps

43. Sweet potato fries for french fries

Opting for sweet potatoes rather than the traditional white adds an extra dose of fiber, and vitamins A, C, and B6. Plus, it cuts out roughly 20 grams of carbohydrates per one-cup serving. Don’t write off white ones for good though, they still have some health benefits too.

44. Kale chips for potato chips

Who would’ve guessed that a leafy green could make such delicious chips? When lightly tossed in olive oil and some seasoning (salt and pepper, paprika, or chili powder work well) and baked, these curly greens turn into a delightfully delicate crunchy snack.

45. Dark chocolate for M&Ms (in trail mix)

The problem with most trail mixes? They pack in the sugar-filled, candy-coated chocolate and dried fruit. Instead, make your own trail mix with unsalted nuts and dark chocolate bits that are lower in sugar and higher in antioxidants.

46. Popcorn for potato chips

Lower in fat, natural popcorn without pre-flavored seasonings is a great snack alternative to replace those oily, super-salty potato chips. Try made-at-home flavors by adding cinnamon, chili powder, or Parmesan.

47. Arugula, romaine, spinach, and/or kale for iceberg lettuce

All greens are not created equal. Darker greens usually mean more nutrients like iron, vitamin C, and antioxidants. Sorry, iceberg’s just not cutting it anymore—go out and get some grown-up greens.

48. Whole-wheat flour for white flour

In virtually any baked good, replacing white flour with whole-wheat can add a whole new dimension of nutrients, flavor, and texture. Because whole-wheat includes the outer shell of the grain, it also provides more fiber, which aids in digestion and can even lower the risk of diabetes and heart disease. For every cup of white flour, substitute 7/8 cup of whole-wheat.
Food Swaps: Spray Olive Oil

49. Olive oil spray for olive oil from the bottle

Oil glugs out of the bottle, leading to overly-greasy dishes. Using a spray bottle is a great way to cut down on oil while still getting the non-stick benefits. A little mist is all that’s needed

50. Brown rice for white rice

When white rice is processed, the "brown" bran layer gets stripped away, cutting out essential nutrients (like fiber). Opt for brown rice for a fuller nutritional profile.

51. Turnip or cauliflower mash for mashed potatoes

Add in a different veggie to your standard dinner plate by using turnips or cauliflower (or both!) instead of white potatoes for a creamy mash. Add some fresh herbs in place of the salt and it’s a much healthier stand-in. Got picky eaters at the table? Try mixing 1/3 potato, 1/3 cauliflower, and 1/3 turnips.

52. Grated steamed cauliflower for rice

Lighten up a carb-heavy dinner by replacing white rice with grated cauliflower. The texture, and the taste, are virtually the same.

53. Whole-wheat bread for white bread

You've heard it all before, but it's just that important! Whole-grain wheat beats out processed white with a complete nutrition profile and better flavor and texture.

54. Steel-cut oatmeal for instant oatmeal

Chewy and a little crunchy, these guys are nothing like their instant oatmeal cousins. While rolled oats are—literally—rolled into a flat grain, steel-cut oats are diced whole grains that maintain more of their fiber-rich shell. Rich in B vitamins, calcium, and protein, steel-cut oats also lack the added sugar that often comes with instant varieties.

55. Greek yogurt for sour cream

Lighten up those taco toppings by opting for Greek yogurt instead of sour cream. You’ll never taste the difference, plus, Greek yogurt offers an extra dose of lean protein.
Food Swaps: Mashed Avocado

56. Avocado mash for mayo

Half a mashed avocado is a great substitute for mayo on any sandwich. Both give some moisture, but avocado packs a big dose of vitamin E and cholesterol-checking monosaturated fat.

57. Greek yogurt for mayo (in tuna/chicken salad)

Add some herbs and a squeeze of lemon juice, and they’ll taste almost identical.

58. Pureed fruit for syrup

Both sweeten flapjacks or a nice whole-wheat waffle, but pureed fruit warmed on the stovetop packs less sugar than Aunt Jemima.

Cleaner Protein Swaps

59. Dry beans for canned beans

Canned beans are convenient, sure, but they also tend to have excess sodium and plenty of preservatives. Plus, even though the canned versions are dirt cheap, dried beans are even cheaper. It may take a little more work (just some simple soaking and boiling), but this switch is still well worth it.

60. Ground turkey for ground beef

Ground turkey (or chicken) is a great substitute for ground beef to cut down on saturated fat. Reminder: Because of the lower fat content, ground poultry often ends up drier than beef, but a few tablespoons of chicken stock can solve the problem in a snap.

61. White-meat, skinless poultry for dark-meat poultry

The biggest chicken debate to date: white meat vs. dark meat. And the white meat has it beat—lower in fat, higher in protein and iron. But oh, how we love that juicy dark meat.

62. Bison for beef

Higher in B vitamins and lower in fat, bison is a great substitute for the ol’ beefy standard. (When available, of course.)
Food Swaps: Prosciutto

63. Prosciutto or pancetta for bacon

Bacon is often the go-to for that smoky flavor in savory dishes (and even in some sweet ones). But opting for a few slices of prosciutto or pancetta means you’re choosing the lighter option.

64. Quinoa and ground turkey for rice and ground beef (in stuffed peppers)

More protein and antioxidants in the quinoa and less fat in the ground turkey make this an all-around healthier option for this popular side dish.

Cooking Tips

65. Oven or pan-frying for deep frying

Yes, those chicken tenders are deliciously greasy, but by foregoing the oil bath for just a misting of oil in a pan or oven, it’s easy to cut fat without sacrificing flavor.

66. Steaming for boiling

While both are great options for meats and veggies, steaming is king because it removes fewer nutrients from vegetables. While boiling can leech out some of the better nutrients (hence why water turns green after boiling broccoli), steaming keeps all that green goodness inside the veggies.

67. Saute in chicken broth instead of oil

While this won’t brown your vegetables as much as oil might, sauteeing in chicken (or veggie) broth lightens up the dish while adding tons of flavor.

Originally published March 2013. Updated January 2017.

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