Avocados can be used in place of butter in many recipes, including baked treats like brownies. Alamy Butter imparts a delicious flavor and texture to baked goods, but it’s high in saturated fat — the kind that raises LDL, or “bad,” cholesterol , a risk factor for heart disease. If you’re trying to lower your cholesterol, the American Heart Association recommends lowering saturated fat to less than 6 percent of your daily calories.e60dc2a1-f33c-4a05-9b50-8e3e8e59762999cf84dd-8f8c-4375-ac96-b3196f4e19ba default
Brittany Poulson, RDN , the Grantsville, Utah–based author of The Healthy Family Cookbook , highlights that there are many reasons you might want to replace butter with an alternative, including heart health, following a plant-based diet , lactose intolerance , or allergies. Regardless of your reason for substituting butter — maybe there’s just none in your fridge — you have options when it comes to alternatives. You can still enjoy the texture and taste you expect, and maybe even increase your recipe’s nutritional value in the process.
Avocado Brings a Creamy Texture and Heart-Healthy Fat “ Avocados contain heart-healthy fat and nearly 20 vitamins and minerals,” says Poulson. You can sub mashed avocado for butter at a 1:1 ratio. It’s especially good in recipes containing chocolate, like brownies . “Its creamy texture and mild flavor pairs well with the sweetness of chocolate,” Poulson says. “Plus, the dark color of chocolate hides green avocado well.” Avocado works well in cookies but can turn them a little green unless your cookies are a darker variety like double chocolate or gingerbread. One study found that when families increased their avocado intake to 14 avocados per week, adults tended to get 27 percent more total physical activity. The researchers theorized that because beneficial chemicals in the avocados help reduce pain, the participants felt better and moved more.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c600c429-8a4e-4636-842e-909e0fc8b63c
Olive Oil Is Heart-Healthy but Has a Potent Taste Olive oil is a popular ingredient in salad dressings and stir-fries, but did you know you can bake with it, too? Along with heart-healthy monounsaturated fat, olive oil contains antioxidants with heart-protective and anti-cancer properties.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297bc489a7-accb-4b4a-b370-9840c1e59114 “Generally, you can replace butter with oil in an even 1:1 ratio,” says Emmaline Rasmussen, RDN , who has a private practice in Chicago and Los Angeles. Just know that olive oil tends to give baked goods a strong flavor, especially if you use extra virgin olive oil, the least processed and most flavorful variety. If you aren’t into the taste of olive oil, opt for the light variety to reduce its potency.
Avocado Oil Provides a Neutral Flavor Profile If you want an oil that has a more neutral taste than olive oil but also delivers health benefits, Rasmussen recommends avocado oil , another source of monounsaturated fat. Use avocado oil at a 1:1 ratio to replace all the butter in a recipe. While more nutrition research has focused on avocados than on avocado oil, an animal study found that avocado oil helped reduce inflammation and oxidative stress as well as improve liver function in rats.e60dc2a1-f33c-4a05-9b50-8e3e8e597629357e9982-b244-4cec-9eba-87cbd69308b7
Yogurt Is Creamy and Offers a Punch of Protein One benefit of replacing butter with yogurt — especially Greek yogurt — is that because it’s thick, you get the same creamy mouthfeel as with a fat like butter, says Rasmussen. Start by replacing half the butter in a recipe with yogurt and the other half with a fat like avocado oil. Greek yogurt can also give your recipes a protein boost, with 15 g of protein in ¾ cup.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291475a19e-5ff9-4df9-b9bf-e7dbb5c458d3 The protein from fermented dairy foods like yogurt may also be easier for your body to digest and use than protein from nonfermented milk products, according to a research review.e60dc2a1-f33c-4a05-9b50-8e3e8e597629dbc59b0a-85e9-478f-92fe-5788ca51ea2b Fat not only gives baked goods texture, but also acts as a stabilizer, Rasmussen says. Keep in mind that using yogurt (or a fruit like applesauce or bananas) in place of butter or oil will decrease its shelf life, so it’ll go bad more quickly. All the more reason to eat it faster, right?
Applesauce Is a Sweet Way to Reduce Fat and Calories in a Recipe Save this swap for sweet breads and muffins. “Applesauce lends a natural sweetness, as well as extra moisture,” says Poulson. Compared with butter, applesauce is far lower in calories and has no fat, and it also adds a few grams of fiber and some potassium . For 1 cup of butter, substitute ½ cup applesauce and ½ cup oil, Poulson recommends. According to the USDA, 1 cup of butter has 1,630 calories and 184 g of fat, while ½ cup of applesauce and ½ cup of avocado oil combined have 1,049 calories and 109 g of fat.e60dc2a1-f33c-4a05-9b50-8e3e8e597629eb1332f6-4561-4a69-8148-cd2b8ffc7bcce60dc2a1-f33c-4a05-9b50-8e3e8e597629545ccce9-94ae-4721-af4a-fd27e34cc685e60dc2a1-f33c-4a05-9b50-8e3e8e597629d83a127c-881c-45f1-b9cb-83c4399cce74 Feel free to experiment with the ratio of applesauce to oil in your recipes. “If you don’t mind the taste and texture when using half applesauce, try swapping in a bit more next time,” says Poulson. Make sure to buy unsweetened applesauce, as traditional or sweetened versions contain unneeded sugar, which can increase calories and affect the taste of your baked goods.
Mashed Bananas Bring Creaminess, Fruity Flavor, and Potassium Bananas are known for their potassium, with 1 cup of mashed bananas offering 734 milligrams (mg), or around 25 percent of the recommended daily value of the mineral.e60dc2a1-f33c-4a05-9b50-8e3e8e597629680da163-1353-488a-805d-4f4b91bdc851 One key function of potassium is helping to regulate blood pressure .e60dc2a1-f33c-4a05-9b50-8e3e8e597629e90422df-be88-41d9-ad63-81e7906bb048 In baking, bananas offer a cross between the creaminess of avocados and the sweetness of applesauce. As with applesauce, use bananas to replace just half the fat in your recipe, with an overall 1:1 ratio, says Rasmussen. Bananas will give the finished product a fruity, banana-y taste. “Let’s say I’m going to make apple spice muffins,” says Kimberly Snodgrass, RDN, a clinical dietitian for the U.S. Department of Veterans Affairs in Detroit, Michigan. “I can use mashed bananas and give it a little more flavor.”
Nut Butter Adds Rich Texture While Boosting Fiber and Protein Nut butters , such as peanut, almond, or cashew, can make superb stand-ins for butter. They’re fairly solid at room temperature, giving baked goods a texture similar to what butter provides, says Rasmussen. “You’ll also add more fiber and protein into the recipe,” she notes. For example, almond butter offers about 3 g of protein and 2 g of fiber per tbsp.e60dc2a1-f33c-4a05-9b50-8e3e8e597629c99e07a4-9ccb-4aec-bc53-da7f35536ca8 When you’re first trying out a recipe, swap half the butter for a nut butter of your choice. Rasmussen says you can try using all nut butter the next time if subbing half goes well, but it’s likely to alter the flavor. In some cases, a nutty taste may be a welcome addition. Eating more nuts, including nut butters, is linked to a lower risk of cardiovascular disease, including coronary heart disease and atrial fibrillation , as well as death from stroke .e60dc2a1-f33c-4a05-9b50-8e3e8e597629a9b65380-f570-4293-99f5-a6d42e728ee9
Pumpkin Puree Supplies an Earthy Flavor Plus Key Nutrients Silky pumpkin puree isn’t just appropriate for autumn. You can substitute pumpkin puree for butter in a 1:1 ratio, Poulson says. “It brings moisture, creaminess, and an earthy sweetness to baked goods.” By incorporating 1 cup of pumpkin, you’ll add 7 g of fiber to a recipe, plus vitamin A and potassium.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291bb1e187-0f6b-4253-804e-0cc50514cb92 Poulson prefers it in chocolate cakes or brownies, carrot cake, and of course, fall-oriented desserts with spices like cinnamon and nutmeg. Pumpkin is also a good source of carotenoids, a type of antioxidant that may reduce your risk for cancer and heart disease.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d6516d83-44a7-4cb0-8a8e-0de34af77d03
Beans Pack Protein and Fiber to Make Treats More Filling If you haven’t experimented with beans in baked goods, it might be time. “It may sound strange, but pureed legumes can be used as a substitute for butter,” says Poulson. One cup of white beans has 19 grams of protein, nearly 13 g of fiber, and less than 1 g of fat.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a8788e68-aa25-4697-bd74-9543a450dd99 You can substitute 1:1 for butter, Poulson says, but that may be a little ambitious. “If you’re nervous to go 100 percent at first, use half beans and half butter, then next time increase as you feel comfortable,” she suggests. Beans impart a cakey texture, so it’s best to reserve them for desserts like cakes, blondies, and brownies. You can choose which beans to use based on color — for example, black beans for brownies, white beans or chickpeas for blondies, and red beans for red velvet cupcakes.
Butter Substitutes to Think Twice About These two additional butter alternatives are high in saturated fat, so you may want to stick with one of the alternatives above if you’re seeking a heart-healthy switch. Coconut Oil Coconut oil imparts a fruity, tropical taste that many enjoy, but it’s high in saturated fat, meaning it may not be the most healthy for your heart. One tbsp of coconut oil contains nearly 10 g of saturated fat, which is more than butter and puts you close to the recommended limit.e60dc2a1-f33c-4a05-9b50-8e3e8e597629ddd57ba1-42ff-4487-a390-e8fa8feb0eb0 Ghee Ghee, or clarified butter, has grown in popularity as a butter alternative, in part because of its deep buttery taste and texture. Some people prefer it to regular butter because it has a higher smoke point and less lactose due to the milk solids being removed.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297affe8d6-4407-47bd-bd0c-3d9969b289b1 It’s not clear (pun intended) if removing milk solids makes ghee healthier than butter, says Poulson. “Being a saturated fat, ghee should still be used sparingly, as you would regular butter,” she says. One tbsp of ghee contains 9 g of saturated fat — more than regular butter.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b1812fac-1fb9-478b-8a45-bce4dc407f3f Spreads You Can Use Instead of Butter You can up the nutrition in your meal by switching to these health-packed picks, says Rasmussen. Avocado Mash with your choice of seasonings and olive oil to enhance its creamy consistency, Rasmussen suggests. Nut Butter Peanut butter and almond butter are good picks, but also consider unconventional options like cashew or pistachio butter. “I like to drizzle on a tiny bit of manuka honey or [add] sliced strawberries or bananas,” says Rasmussen. Ricotta Cheese Cow’s milk or almond milk ricotta topped with fruit slices or tomatoes give you both a sweet and savory option, Rasmussen notes. One fourth cup of ricotta cheese has 169 mg of calcium, or 17 percent of your daily valuee60dc2a1-f33c-4a05-9b50-8e3e8e5976290fb6fcfd-8b88-4a87-9f66-f6024eda7ba8e60dc2a1-f33c-4a05-9b50-8e3e8e5976292ffe46d6-ae28-4c4a-95d1-a5521acb46f2 Greek or Icelandic Yogurt If you choose a plain variety, it’s as tangy as a cream cheese — and thick, too. You can customize the flavor by stirring in pumpkin puree and cinnamon, mashed bananas, or smashed berries . When looking for a commercial butter alternative to spread on toast or muffins, Snodgrass recommends choosing one that’s low in saturated fat and free of trans fats. She also suggests looking at the sodium, or salt, content and total calories, especially if you’re aiming to reduce your overall calories.
The Takeaway If you’re trying to reduce the amount of calories or saturated fat in your diet, alternatives like avocado, applesauce, nut butters, and even beans can stand in for butter in many recipes. Some butter alternatives can also add nutrients like fiber, protein, and additional vitamins and minerals to your recipes. Each butter alternative has its own texture and flavor profile — don’t be afraid to experiment and tweak a recipe until you’re happy with it.
Resources We Trust Mayo Clinic Press: Eating Less Butter may Reduce Your Heart Disease RiskProvidence: Ask an Expert: Butter vs. Margarine – Which Is Better for You?American Heart Association: Replacing Butter with Plant-Based Oils may Reduce the Risk of Premature DeathSummit Rheumatology: Butter Alternatives for Autoimmune Conditions: This Not ThatCleveland Clinic: The Skinny on Unsaturated Fats: Why You Need Them and the Best Sources
Additional reporting by Quinn Phillips .
9 Healthier Alternatives to Butter
