Fat and Oil Substitutes for Cleaner Eating

Instead of Use

1 cup of butter (baking) ¾ cup applesauce + ¼ cup butter

8 ounces of cream cheese 8 ounces of plain yogurt

1 cup crème fraiche 1 cup yogurt cheese made from low fat or nonfat yogurt

1 cup heavy cream(not for whipping) 2 tsp cornstarch or 1 tbsp flour whisked into 1 cup nonfat milk

1 cup sour cream 1 cup cottage cheese + 2 tbsp skim milk + 1 tbsp lemon juice

1 cup fat for sautéing 4 cups low fat stock/fruit juice/wine & sauté until evaporates

1 egg 2 egg whites

1 cup oil or fat for basting 1 cup fruit juice or low fat stock


  • Replacing all the fat doesn’t usually work. You can replace approximately ¾ of the fat. Keep ¼ of the fat that the recipe calls for.

  • Avoid over baking, since lower fat content can cause your baked goods to dry out quicker. Reduce oven temp by 25°F and check for doneness before the end of usual baking time.

  • Coconut oil is a great replacement to regular oil in certain recipes. The taste is very mild. You can also use it instead of margarine or Pam to grease baking pans.

  • Use parchment paper instead of greasing baking pans. Silicon baking pans are a great alternative as there is no need to grease prior to use.

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