Ingredient Swaps For Low Calorie Cooking/Baking

If you aren’t yet following us on Tiktok then where have you been?! Click here to check it out and don't forget to click follow. Our Tik Tok is full of low calorie recipes (and some funny videos about dieting). I highly recommend checking us out. But today's blog is about the ingredient swaps I have discovered since I’ve delved into regular low calorie cooking for the Tok.

Butter swaps in baking

Butter can make certain recipes high in calories when they really don’t need it! The best swaps I found for butter in recipes in applesauce and mashed ripe bananas. Not only does it cut the calories, it also brings a delicious taste to the recipe. You could also use low fat yoghurt or cream cheese, depending on what the recipe is of course. Yoghurt is great because you can use a flavoured yoghurt but also increases the protein and probiotics to your recipe.

When it comes to applesauce and yoghurt the rule of thumb is by using half of the amount of applesauce as the amount of butter called for in the recipe

When it comes to mashed bananas, I researched and got mixed reviews. Some say start by using half the amount of butter as the recipe says, and if the batter is too dry, add more mashed banana in small amounts until you've gotten the right consistency. Others say you can do 1:1 butter to banana. 

Pumpkin puree can also be used but I find it hard to find pumpkin puree in Australian supermarkets. Unless you want to make it yourself. If you do if the recipe calls for 1 cup butter, use 3/4 cup pumpkin puree.

Read more: Easy Food Swaps To Cut Calories

Sugar in recipe

If you swap butter for sweet ingredients such as applesauce and banana you won’t need to add as much sweetness to the recipe. But if you want to I suggest using granulated stevia. I enjoy using Natvia and you can find it usually at Coles and Woolworths depending on your location.

The Natvia brand has some great recipe alternatives to reduce calories. These include stevia based brown sugar, baking chocolate, fruit spread and a variety of flavored toppings.

An honourable mention for healthy baking

Have you ever baked with coconut flour? Coconut flour is made from dried, grounded coconut meat and is a gluten-free alternative to wheat-based flour. Coconut flour requires less flour too because it absorbs a lot of fluid. If you were to use it make sure you either reduce the amount of flour or increase the amount of liquid. Coconut flour is great because it will also boost the fibre content for your recipe, making your sweets that little bit more healthier.

Read more: Tips To Make Weight Loss Easier

Savoury swaps

When it comes to savoury recipes, here are some easy swaps to reduce calories

  • Carisma potatoes (Spudlite)
  • Tip Top sandwich thins
  • Low fat varieties of things ingredients as Mozzarella cheese, cream cheese etc
  • Low fat meats/mince
  • Low sugar options such as reduced sugar BBQ sauce and tomato sauce
  • Nuttlex is a lower calorie butter option
  • Spray olive oil 

Leave a comment with your favourite ingredient cooking hack!


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