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

  • Easy way to add tasty flavors without salt!
  • Dried herbs can be stored in your spice cabinet and won’t spoil like fresh herbs.
  • No Sodium

Spices & Seasonings

  • Spices are loaded with flavor, and you can combine them in so many ways.
  • Choose low- or no-sodium seasonings. They’ve got enough flavor on their own!
  • No or Low Sodium

Fresh Peppers & Garlic

  • Sauté fresh peppers in garlic to boost savory flavors and cut down on the salt you need.
  • Choose sweet or hot peppers!
  • Low Sodium

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

  • Instead of tuna or chicken salad, make a chickpea salad!
  • Loaded with plant-based protein.
  • Vegan & Vegetarian
  • Low-Fat
  • High-Fiber
  • Plant-Based Protein

Black or Kidney Beans

  • Vegan & Vegetarian
  • Low-Fat
  • High-Fiber
  • Plant-Based Protein

Lentils

  • Another awesome source of plant-based protein.
  • Sticks together well for dishes like “meat” loaf.
  • One cup of cooked lentils has about 18g protein and 15g fiber!
  • Vegan & Vegetarian
  • Low-Fat
  • Plant-Based Protein

Jackfruit

Healthy Ingredient Substitutions, cooking substitutions, recipe substitutions

  • Unripe green jackfruit is surprisingly hearty and fibrous, resembling the texture of pulled meat!
  • Ripe jackfruit is sweet, but unripe jackfruit has a neutral taste and acts like a flavor sponge in savory dishes.
  • One cup contains 10g of fiber!
  • Vegan & Vegetarian
  • Low-Fat
  • High-Fiber

Quinoa or Bulgur Wheat

  • Cook hearty whole grains like quinoa or bulgur wheat into your chili instead of ground meat!
  • 1 cup cooked quinoa has 8g protein and 6g fiber!
  • Vegan & Vegetarian
  • Low-Fat
  • Gluten-Free
  • High-Fiber Grain

Mushrooms

  • Great healthy ingredient substitute for ground meat! Chop & add to burger patties, chili, or sauces.
  • 1 cup sliced only has 16 calories, 2g carbs, an 0g fat.
  • Vegan & Vegetarian
  • Paleo
  • Low-Fat

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

Healthy Ingredient Substitutions, cooking substitutions, recipe substitutions

  • Low-calorie and low-carb alternative to rice, no cooking required.
  • Find it at the grocery store, or make it yourself!
  • Easy way to fit in extra veggies!
  • Vegan & Vegetarian
  • Paleo
  • Low-Carb
  • High-Fiber
  • Gluten-Free

Zucchini Noodles

  • Vegan & Vegetarian
  • Paleo
  • Low-Carb
  • High-Fiber
  • Gluten-Free

Spaghetti Squash

  • This veggie has a natural spaghetti-noodle texture inside!
  • 1 entire squash (6 cups “spaghetti”) contains about 210 calories and 42g carbs—the same as 1 tiny cup of pasta!
  • Vegan & Vegetarian
  • Paleo
  • Low-Fat
  • High-Fiber
  • Gluten-Free

 

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

Healthy Ingredient Substitutions, cooking substitutions, recipe substitutions

  • Toast a thick slice of sweet potato instead of bread! Top with avocado, a fried egg, cream cheese, peanut butter—whatever you like!
  • Also try using cooked and sliced sweet potato rounds as a quiche or pie crust!
  • Vegan & Vegetarian
  • Paleo
  • Low-Fat
  • Gluten-Free

Cauliflower

  • Vegan & Vegetarian
  • Paleo
  • Low-Carb
  • High-Fiber
  • Gluten-Free

Lettuce Wraps

  • Simple healthy ingredient substitution that’s low-carb!
  • Fill romaine/Bibb lettuce leaves with a bean salad or taco fillings. Try iceberg lettuce wedges as a burger bun.
  • Vegan & Vegetarian
  • Paleo
  • Low-Carb
  • Gluten-Free

Rice Paper

Healthy Ingredient Substitutions, cooking substitutions, recipe substitutions
  • Turn your favorite sandwiches and wraps into refreshing summer rolls!
  • Made from rice flour. Only about 24 calories and 6g carbs per wrap.
  • Vegan & Vegetarian
  • Low-Carb
  • Gluten-Free

 

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

  • Use rolled or quick oats mixed with herbs as a low-sodium breading.
  • Choose certified gluten-free oats for GF breading!
  • Also a great binder in meatballs and meatloaf.
  • Vegan & Vegetarian
  • Low-Fat
  • Gluten-Free
  • Low-Sodium

Flaxseed & Chia Seeds

  • Grind up flaxseeds or use flaxseed meal as a nutritious, low-carb breading.
  • Mix with herbs for extra flavor.
  • Add chia seeds to a breading mixture for texture and crunch.
  • Both rich in fiber and omega-3 fatty acids!
  • Vegan & Vegetarian
  • Paleo
  • Low-Carb
  • Gluten-Free
  • High-Fiber
  • Low-Sodium

No-Sugar-Added Cereal

  • Crush Cornflakes and use as breading in dishes like faux fried chicken.
  • Better yet, use whole-grain options like brown rice cereal or bran flakes.
  • Add 1-2 Tbsp flaxseed meal/chia seeds for texture.
  • Vegan & Vegetarian
  • Low-Fat
  • Gluten-Free Options
  • Low-Sodium

Almonds

  • Finely chop raw almonds and mix with herbs and spices for a zesty, crunchy breading.
  • Great lower-carb option.
  • Vegan & Vegetarian
  • Paleo
  • Low-Carb
  • High-Fiber
  • Gluten-Free
  • Low-Sodium

 

Healthy Mashed Potato Alternatives

Cauliflower

  • Boil, flavor, and purée into a low-carb mash.
  • So sneaky and tasty, you’ll never know the difference!
  • Vegan & Vegetarian
  • Paleo
  • Low-Carb
  • High-Fiber
  • Gluten-Free

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

Healthy Ingredient Substitutions, cooking substitutions, recipe substitutions
  • Low-calorie, high-protein, with the fat of the yolk removed.
  • Egg substitute are egg whites naturally colored yellow using beta-carotene.
  • Use in scrambles, quiches, frittatas, baking, or smoothies!
  • Paleo
  • Low-Fat
  • High-Protein

Tofu

  • Scrambled tofu is a great vegan alternative to scrambled eggs!
  • Still a good source of healthy fats & amino acids.
  • Vegan & Vegetarian
  • Low-Carb
  • High-Protein

 

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

Healthy Ingredient Substitutions, cooking substitutions, recipe substitutions
  • Low-Carb
  • Low-Fat Options
  • High-Protein

Silken Tofu

  • Softer than traditional tofu.
  • Thick, creamy texture when blended.
  • Can sub for sour cream in dip recipes.
  • Add flavor to make your own vegan sour cream!
  • Vegan & Vegetarian
  • Low-Carb
  • High-Protein

Avocado Mash

  • Creamy, dairy-free sub for mayo in chicken/tuna salads, and as a nutritious spread on sandwiches.
  • Vegan & Vegetarian
  • Paleo
  • Low-Carb
  • High-Fiber

Hummus

Healthy Ingredient Substitutions, cooking substitutions, recipe substitutions
  • Dairy-free and low-fat alternative to mayo in chicken/tuna salads, and as a creamy spread on sandwiches.
  • So easy to make your own!
  • Vegan & Vegetarian
  • Low-Fat
  • High-Fiber
  • Plant-Based Protein

 

 

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

  • Most of these are higher in healthy fats, but you can find some light versions.
  • Beware of added sugars! Look for unsweetened varieties.
  • Vegan & Vegetarian
  • Paleo
  • Low-Carb

Silken Tofu

  • Blends easily into a yogurt substitute as well!
  • For savory Greek yogurt flavor, blend 1 cup silken tofu with 2 Tbsp lemon juice and 1/4 tsp salt.
  • Vegan & Vegetarian
  • Low-Carb
  • High-Protein

 

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

Healthy Ingredient Substitutions, cooking substitutions
  • Made from deactivated yeast, sold as yellow flakes/powder, with a nutty cheesy flavor.
  • Great, cheesy condiment in mashed potatoes, scrambled tofu, or popcorn.
  • Used in recipes to create cheesy flavor, like vegan mac & cheese!
  • Vegan & Vegetarian
  • Paleo
  • Low-Fat
  • High-Fiber
  • High-Protein

Cashews

  • Blend into a tasty, dairy-free cream cheese!
  • Soak cashews for a few hours, blend, and use nutritional yeast to create that cream-cheesy flavor.
  • Vegan & Vegetarian
  • Paleo

Cottage Cheese

  • Puree 1 cup cottage cheese to sub for 1 cup cream cheese.
  • Lower in calories and fat, loaded with protein.
  • Can use low- or full-fat.
  • Low-Fat
  • High-Protein

 

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

  • Plant-based way to create creaminess
  • Add broth to make texture more creamy, less thick.
  • Sub 1 cup puréed bean mixture for 1 cup cream in soups & sauces.
  • Vegan & Vegetarian
  • Low-Fat
  • High-Fiber
  • Plant-Based Protein

Cashews

  • Soak raw cashews and blend for a creamy addition to sauces and soups.
  • Vegan & Vegetarian
  • Paleo

Potatoes

  • Vegan & Vegetarian
  • Low-Fat

Tofu & Soy Milk

  • Blend equal parts tofu & soy milk together to sub for cream in a vegan pasta sauce!
  • Vegan & Vegetarian
  • Low-Carb
  • High-Protein

 

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

  • Like grass-fed butter, high in natural saturated fats.
  • Good for medium- to high-temp cooking.
  • Contains medium chain triglycerides (MCTs), which are burned as energy instead of stored as fat, and can improve metabolism.
  • Vegan & Vegetarian
  • Paleo
  • Low-Carb

Olive Oil

  • Higher in monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs).
  • Best raw or for lower-temperature cooking, because olive oil oxidizes when it reaches too high of a temperature.
  • Vegan & Vegetarian
  • Paleo
  • Low-Carb

Cooking Spray

Healthy Ingredient Substitutions, cooking substitutions, recipe substitutions
  • Can help control the amount of oil you put in the pan or on a baking sheet.
  • You can find both olive oil and coconut oil cooking sprays!
  • Vegan & Vegetarian
  • Paleo
  • Low-Carb

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!

 

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