Rescue Your Recipes: Powerful Healthy Swaps for Mouth-Watering Treats
We’ve all been there – staring at that chocolate chip cookie or sugar-filled banana bread, knowing we’re trying to eat healthy but craving those familiar comfort foods. I get it. Even when you try to distract yourself with something healthier, it’s just not the same. But here’s the good news: you don’t have to choose between healthy eating and enjoying your favorite baked treats.
Healthy baking doesn’t mean sacrificing flavor or enjoyment. Before we dive into substitutes, let’s understand why baking works the way it does. This will help you make successful swaps in your favorite recipes.
Quick Swap Guide for Emergency Substitutions:
- Out of eggs? 1 mashed banana = 1 egg in most recipes
- No butter? Try equal parts applesauce as an oil replacement
- Need a sweet touch? Use honey for stronger flavor or maple syrup for a milder sweetness
- Missing corn syrup? Honey works wonderfully in most recipes
Save this for when you’re halfway through a recipe and realize you’re missing something!
Basics of Baking
When you throw a bunch of ingredients into a bowl they react and form to create a substance. When baking we hope this substance turns into something delicious! This is the science behind baking.
There are specific ratios from dry ingredients to wet and binding agents that bring it all together. This can look like the right ratio of flour and baking soda and baking powder combined with eggs to bind it, and when popped in the oven the heat with the baking soda causes the goods to rise.
Changing out ingredients can make it a little more tricky, however once you have the basics down and experiment it becomes easier with practice! Now that we understand the science, let’s look at one of the biggest challenges in healthy baking: sugar. While those healthy sweets are delicious, consuming too much refined sugar can be detrimental to our health.
Sugar Substitutes
Eating refined sugar frequently is not good for our bodies for a number of reasons. Consuming sugar raises our blood sugar levels and can lead to type 2 Diabetes. It’s also not great for digestion or for our livers to break down all of the time. The less sugar we eat the better. Now that’s not to say you can’t have a treat every now and then. Sticking with natural sweeteners from this sweeteners list is a better alternative.
Honey
This natural sweetener from bees has antibacterial properties. It is sweeter than sugar and less is needed. I think it’s great in most recipes! I will say it does have a stronger flavor than some other sweeteners. I recently made healthy banana bread using honey instead of sugar, and my family couldn’t tell the difference! However, when I tried it in lemon poppyseed muffins, the honey flavor overpowered the citrus. Through trial and error, I’ve learned which sweeteners work best in different recipes. It starts to taste similar to a lemon honey drink when added to lemon.
Ratio: ½-⅓ cup honey = 1 Cup Sugar
Best used in: healthy banana bread, pumpkin bread, wheat bread, cornbread
Maple Syrup
This is one of my favorite sweeteners to use. It pairs so well with most other ingredients. I have added it to muffins and bread instead of sugar. It has worked out well! Maple syrup is similar to honey in the sense it is sweeter and less is needed. It has been known not to raise blood sugar as quickly compared to sugar.
Ratio: ¾ cup maple syrup = 1 cup of sugar
Best used in: white chocolate chip cookies, lemon poppyseed bread, banana cake, whipped cream
Coconut Sugar
This is another great alternative to refined white sugar! This sugar is lower on the glycemic index. Coconut sugar scored 35 where refined sugar is at 65 on the glycemic index. This is quite a difference! In my opinion it is not as sweet as sugar and has a slight coconut flavor. An added benefit is this sugar is minimally processed.
Ratio: 1 cup coconut sugar = 1 cup of sugar
Best used in: any baked goods and easy healthy desserts
Dates
Dates contain fiber and antioxidants. Dates come from a tree and are similar to raisins or figs. The best way to use this sweet fruit in a recipe is to make date paste. You can do this by adding dates to a bowl and covering the dates with hot water. Let the dates soak for 10 minutes. After 10 minutes add the dates and water to a blender on high speed. Now you have date paste!
Using date paste as a replacement for sugar will add more density and moisture to the recipe. Be sure to account for this and balance out the recipe. This might mean using a little less flour. Over time I have experimented with recipes and added a little bit of flour at a time to get the right consistency.
Ratio: 1 cup date paste = 1 cup of sugar
Best used in: brownies, oatmeal cookies, snickerdoodles, peanut butter cookies, caramel – perfect for quick healthy desserts!
Flour Substitutes
Gluten-Free Options
Almond Flour
This savory little nut comes with a punch of protein. It naturally has a lower carb content and doesn’t raise blood sugar quite like regular flour. Almonds are known to be heart healthy and contain healthy fats.
Almond flour is dense, you may need more depending on the recipe. This flour is best used in macarons and cakes. Start with a 1 to 1 ratio and add more as needed. Almond flour does not contain gluten. Gluten binds the flour to the other ingredients. Adding an extra egg, flax seed, or psyllium husk can help. The other thing to note is almond flour is high in oxalates. If you are prone to kidney stones or yeast infections it might be best to avoid.
Ratio: 1 Cup Almond Flour = 1 Cup of all purpose flour
Best used in: blondies, shortbread, cobbler, chocolate chip cookies, cakes, and other healthy baking ideas
Coconut Flour
Coconut flour is low on the glycemic index. This means it will take longer to digest. This flour is high in fiber, helping the digestive system. It’s also higher in protein, however it’s not a full complete protein as it is lacking some amino acids. This flour is great for muffins and cakes. It should not be used as a complete substitute for flour. Coconut flour is a thicker substance. It can also be combined with other flours.
Ratio: ¼-⅓ Cup Coconut Flour = 1 Cup all purpose flour
Best used in: pancakes, waffles, muffins/breads
Oat Flour
I love using oat flour in recipes! It is high in fiber and has benefits to reduce cholesterol and the risk of heart disease. I like to buy whole oats and grind them in a blender until it is a fine flour. You can also buy it already ground in a package. Look for organic, the non organic unfortunately have been found to have glyphosate. This is another flour that is great for pancakes, muffins and cakes.
Ratio: 1 ¼ Cup Oat flour = 1 Cup all purpose flour
Best used in: Sandwich bread, oat flour muffins, brownies, waffles, pancakes, biscuits, and recipes for quick healthy desserts
Gluten Free Flour Blends
Buying all in one flour blend is a great option making it easy to bake with. I recommend looking for a 1:1 flour ratio. It makes it so much easier! I have tried quite a few and not all are equal.
Some are missing binders like xantham gum, psyllium husk, guar gum or tapioca starch. If it doesn’t contain these I would add one of these to the recipes. If you don’t have a good binder the recipe can turn out crumbly and not stick together. Lately I have been loving Pamela’s artisan Blend gluten free all purpose flour. It has worked nicely in cookies, cakes and muffins.
Best used in: Most anything, it may take a little experimenting with your favorite healthy baking recipes
Troubleshooting tips
When working with alternative flours and ingredients, you might need to make a few adjustments:
- If your batter seems too wet: Add 1 tablespoon of flour at a time
- If it’s too dry: Add 1 teaspoon of milk or applesauce
- If it’s not rising: Check if you need more leavening agent (baking soda and baking powder) with alternative flours
Regular Flour Options
Whole wheat flour is a delicious choice for bread, muffins and pancakes. It is hearty and packed with nutrients. The way most wheat is grown is not optimal these days. Flour that is made with ancient grains such as einkorn, spelt and kamut are packed with nutrition and not genetically modified compared to conventional wheat elsewhere.
These ancient grains are not in a lot of stores. If you can’t get it at your local grocery store I recommend buying organic wheat flour. If you’re getting all purpose flour, stick to organic for this as well. Most all purpose regular flour has been found to have glyphosate and other chemicals that were sprayed during farming.
Oil Substitutes
Apple Sauce
Apple sauce is a versatile ingredient in healthy cooking – it works as both a substitute for vegetable oil and can replace eggs in some recipes. Try to get unsweetened if the recipe already calls for sweetener. When I have added applesauce in place of oil it has made my cake moister and not as compact as oil might be. Plus it’s less calories and fat! You can use this as a one to one replacement and create delicious low fat banana bread.
Best used in: pancakes, waffles, breakfast breads, muffins, cake
Mashed Bananas
This is one of my favorite fruits to use in muffins and breads. For instance if I’m already making pumpkin bread why not add in a banana. It can work as a sweetener, binder and adds moisture too. I don’t recommend replacing any recipe with bananas for oil. I think it’s best in muffins or bread like low fat banana bread.
Best used in: muffins, bread, pancakes, and healthy cooking recipes
Greek Yogurt
Some of my favorite muffins I have made have been with greek yogurt. It’s lighter in calories and contains more protein. It works as a great oil substitute, including for canola oil. I like to use it in muffins and breads. I’ve also tried adding it in a biscuit recipe and it was delicious.
Best used in: biscuits, muffins, bread, cake, and many healthy baking ideas
Egg Substitutes
Have you ever been part way through a recipe and realize you don’t have enough eggs? I had this happen and had to put the bowl in the fridge and wait to finish until I ran to the store. Thankfully there are foods that can have the same effect as an egg when baking.
Flax Seed Meal
Flax seed is a hearty protein packed choice. This seed contains omega 3s which is great for heart health and is a necessary healthy fat. Flax seed meal is ground down flax seed. The meal will thicken and become similar to an egg white consistency when it is mixed with water.
Ratio: 1 TBsp flax seed with 3 TBsp water = 1 egg
Best used in: pancakes, muffins, breakfast breads
Chia Seeds
These seeds are full of fiber and protein! They are also a wealthy source for Omega 3s the healthy fat. Chia seeds can be mixed with water and left to sit. They are great for binding and thickening.
Ratio: 3 TBsp chia seeds with 3 TBsp of water = 1 egg
Best used in: pancakes, muffins, breakfast breads, cake
Applesauce
Applesauce is another option that can be used in place of an egg in some recipes. This is best in pancakes, muffins and some quick breads. It really depends on the recipe and is a versatile ingredient for healthy cooking.
Best used in: cakes, breads, muffins, pancakes, waffles, and easy healthy desserts
Conclusion
Did you know there are so many options out there to replace regular ingredients with healthier ones? I didn’t know this until I started experimenting with different types of flours and replacements for oils. It is possible to enjoy tasty healthy sweets without the overly processed ingredients.
Start simple, try replacing half of the oil called for with applesauce as an oil replacement. Swap white flour for whole wheat next time you’re making pancakes. Use honey instead of sugar in healthy banana bread.
It was through trial and error that I was able to find what worked in certain recipes. Sometimes I would include half the butter called for in a recipe and add apple sauce for the rest and see if it worked.
Once I found the right ratio I jotted it down for the next time. By doing this over time I was able to alter some of my favorite recipes and be able to use them for the future. Once you’re comfortable with these basic swaps, you can experiment with more advanced substitutions. Remember to take notes on what works in your healthy baking journey.
These healthier versions make for gorgeous, pin-worthy baked goods that you’ll be proud to share both online and with friends and family!
What’s your favorite baking recipe that needs a healthy makeover? Share in the comments and let’s work on it together to create quick healthy desserts!