Healthy Ingredient Substitutions for Cooking

The Ultimate Guide to Healthy Ingredient Substitutions, Part 2: COOKING

If you’re trying to live a healthier life, it helps to learn how to cook healthy food. That doesn’t mean you need to go to culinary school or sign up for a cooking class—there are SO many resources available to help us learn at home! As we experiment in the kitchen, we learn about the foods that we like, as well as healthy ingredient substitutions that we can make.

There are tons of delicious, healthy recipes out there that we can try, but you also don’t need a recipe. Recipes are more like guidelines, and we can use them as inspiration for our own ideas. (More about this in my Creativity in the Kitchen blog!)

We went through some healthy baking substitutions in part 1 of this ULTIMATE GUIDE to Healthy Ingredient Substitutions. Now, it’s time for part 2: healthy cooking substitutions! Again, if you have ideas to add to this list, I’d love to hear them. There are always more creative healthy ingredient substitutions we can make!

Part 2: Healthy Cooking Substitutions

Healthy cooking requires some flexibility and some creative thinking! Check out these ideas for healthy ingredient substitutions, whether you’re looking for low-fat, low-carb, vegan, or gluten-free options. Some are simple, some are surprising!

Salt Substitutes: for Flavor with No/Low Sodium

Fresh or Dried Herbs

Spices & Seasonings

Fresh Peppers & Garlic

Vegan Meat Substitutes

If you’re vegan, vegetarian, or just looking to eat less meat, there are some easy healthy ingredient substitutions you can make in chicken or tuna salads, chilis, burger patties, or meatballs.

Chickpeas

Black or Kidney Beans

Lentils

Jackfruit

Quinoa or Bulgur Wheat

Mushrooms

Grain, Carb & Starch Substitutes

If you’re gluten-free, paleo, or follow a low-carb lifestyle, it might seem like you have to say goodbye to rice, tacos, and pasta—but you don’t! There are tons of healthy ingredient substitutions available to you. Check out these easy and sneaky alternatives:

Healthy Pasta Substitutes & Low Carb Rice Alternatives

Since white rice is a more refined grain, it loses more important nutrients during the milling process. This is why brown rice and quinoa have become a popular healthier choices. For the same reason, as alternatives to white pastas, there are countless whole-grain pasta options out there: whole wheat, black bean, quinoa, red lentil. But, many people also want non-grain or lower carb options to satisfy that rice or pasta fix

Cauliflower/Broccoli Rice

Zucchini Noodles

Spaghetti Squash

Healthy Tortilla Substitutes & Grain Free Bread Alternatives

Choosing whole-wheat breads and healthy tortillas can be great healthy options, especially when replacing those made from refined grains. But, there are also gluten-free, low-carb, and paleo-friendly substitutes! Check out these healthy ingredient substitutions for bread and tortillas:

Sweet Potato Toasts

Cauliflower

Lettuce Wraps

Rice Paper

Healthy Substitutes for Breadcrumbs

Many store-bought breadcrumbs are loaded with sodium or added sugars, especially high-fructose corny syrup! You can absolutely make your own healthy breadcrumbs using healthy, whole-grain breads. And, there are loads of other breadcrumb options that are gluten-free or low-carb. Feel free to mix and match some of these ideas for healthy ingredient substitutions to create a breadcrumb mixture all your own!

Oats

Flaxseed & Chia Seeds

No-Sugar-Added Cereal

Almonds

Healthy Mashed Potato Alternatives

Cauliflower

Dairy & Fat Substitutes

If you’re dairy-free or vegan, you’ve got to know which healthy ingredient substitutions you can use for common foods like cream, mayo, or yogurt. There are plenty of alternatives to get those same creamy textures! If you do eat dairy but are on a low-fat diet, there are always low-fat dairy products, as well as plenty of other fuel-filled options.

Egg Substitutes (for Cooking) & Vegan Egg Alternative

Eggs are full of healthy fats and nutrients, but some people on a low-fat diet may want to reduce their fat intake while still enjoying protein-packed eggs and omelets. There are several healthy ingredient substitutions for eggs in your cooking, and there’s even a sub for scrambled eggs if you’re vegan! (There are vegan substitutes for eggs in baking, too—more on that in “Part 1: Healthy Baking Substitutions.”)

Egg Whites/Substitute

Tofu

Sour Cream & Mayonnaise Substitutes

Sour cream is a common base for savory, creamy dips, as well as a topping on items like tacos, baked potatoes, or soups. Mayonnaise is a popular spread on sandwiches, and it’s the classic dressing used in chicken or tuna salads. If you’re on a low-fat diet, dairy-free, or vegan, there are several healthy ingredient substitutions that can still provide that creaminess!

Greek Yogurt

Silken Tofu

Avocado Mash

Hummus

Yogurt Substitutes

Yogurt can be a great snack on its own, and it’s often used as a creamy element in recipes. If you’re dairy-free or vegan, try some of these healthy ingredient substitutions:

Coconut, Almond, & Soy Milk Yogurts

Silken Tofu

Cheese Alternatives & Cream Cheese Substitutes

Both cheese and cream cheese contain healthy fats, but you may be cutting back if you follow a low-fat lifestyle. You can find low-fat cheeses, low-fat or whipped cream cheese products, as well as Neufchatel cheese, which is a spreadable cheese that’s lower in fat than traditional cream cheese. But, there are several other options, including some healthy ingredient substitutions for vegan and dairy-free folks! While you can find some vegan cheese or vegan cream cheese products, these often tend to be very processed and often not-so-fuel-filled, which is why they didn’t make this list.

Nutritional Yeast

Cashews

Cottage Cheese

Heavy Cream Substitutes

Cream can add richness to dishes like soup or pasta sauce, but what if you’re vegan, dairy-free, or watching your fat intake? Don’t worry, you’ve got options. (More on baking substitutions for cream and other dairy items in Part 1!)

White/Cannellini Beans

Cashews

Potatoes

Tofu & Soy Milk

Vegan Substitutes for Butter (for Sautéing)

Butter can be a great, healthy option for some lifestyles. (Read more about this in my Six Sneaky Superfoods blog!) But, others following a dairy-free or vegan lifestyle may choose to avoid it, and there are plenty of healthy ingredient substitutions for cooking and sautéing.

Coconut Oil

Olive Oil

Cooking Spray

There are so many possibilities for healthy ingredient substitutions in our cooking. It may take some experimenting to find what works, but as long as you’re working with foods and flavors you enjoy, it’s hard to go wrong. Get creative, trust your tastebuds, and start health-ifying your cooking! Also, be sure to check out Part 1 of this guide—Healthy Baking Substitutions—for more ideas!

Back to School Healthy Bento Box Lunches – No Bake/No Cook Recipes!