5 Healthiest Butter Alternatives for Cooking and Baking

While butter is undeniably delicious, it’s also high in calories and saturated fat. That’s why many people are looking for alternatives that better suit their health goals without sacrificing flavor. Here are some of the healthiest butter alternatives for cooking and baking.

1. Olive oil

“Extra virgin olive oil remains the gold standard in anti-inflammatory cooking,” says Eboni Cornish, MD, a functional medicine physician at Amen Clinics. Health.

Not only is olive oil rich in protective plant compounds, including polyphenols like hydroxytyrosol, which act as powerful antioxidants and help reduce inflammation in the body, but it is also rich in monounsaturated fats, which have been shown to support heart health.

In fact, research shows that replacing sources of saturated fat, like butter, with monounsaturated fat, like olive oil, could help reduce the risk of heart disease.

Olive oil, including extra virgin olive oil, is ideal for everyday cooking at moderate temperatures.

2. Avocado oil

Avocado oil is rich in heart-healthy monounsaturated fats, which may help reduce heart disease risk factors like high cholesterol.

Avocado oil is also rich in vitamin E and antioxidant plant compounds, such as polyphenols and carotenoids, which reduce blood vessel inflammation and protect against plaque formation.

“Avocado oil has a high smoke point, so it’s great for stir-frying and baking,” says Avery Zenker, registered dietitian at DiabetesTeam. Health.

1. Banana puree

“Mashed banana adds natural sweetness, moisture, and fiber while reducing saturated fat,” says Melanie Marcus MA, RD. Health.

Marcus recommends replacing at least half the butter in good baked recipes like muffins and cakes with mashed banana. “This will provide a similar texture while reducing calories and fat,” she explained.

However, it’s best to avoid mashed banana in baked goods where butter is essential to creating a specific texture, such as flaky croissants or pie crusts.

2. Greek yogurt

If you want to increase the protein in baked goods, like quick breads, cakes and muffins, try Greek yogurt.

“Greek yogurt adds protein and moisture while reducing saturated fat in baked goods,” Cornish said.

One cup of Greek yogurt contains 25 grams of protein, making it a smart swap for increasing your protein intake.

When baking, a helpful guideline is to replace half the butter with an equal amount of yogurt. For example, if a recipe calls for 1 cup of butter, use ½ cup of butter and ¼ cup of Greek yogurt instead. It is best to use 2% plain or full-fat yogurt for best results.

3. Applesauce

“Applesauce is a low-fat alternative to butter that can be used in baked goods like muffins, cookies, brownies and bread,” Zenker said.

Applesauce adds moisture and natural sweetness to baked goods, allowing you to reduce both butter and added sugar. “Fruits like apples contain vitamins, minerals and polyphenols that benefit the health of the entire body,” Zenker explained.

Substitute applesauce for the butter using a 1:1 ratio, but keep in mind that applesauce will make baked goods fluffier and taste slightly different. Start by replacing just half the butter and adjust ingredients like liquids, sugar or cooking time as needed.