While butter is undeniably delicious, it’s also high in calories and saturated fat. That’s why many people look for alternatives that better fit their health goals without giving up flavor. Here are some of the healthiest butter alternatives for both cooking and baking.
1. Olive Oil
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“Extra virgin olive oil remains the gold standard for anti-inflammatory cooking,” Eboni Cornish, MD, functional medicine doctor at Amen Clinics, told Health.
Not only is olive oil high in protective plant compounds, including polyphenols like hydroxytyrosol, that act as powerful antioxidants and help reduce inflammation in the body, but it’s rich in monounsaturated fats, which have been shown to support heart health.
In fact, research shows that replacing sources of saturated fats, like butter, with monounsaturated fats, like olive oil, could help reduce the risk of heart disease.
Olive oil, including extra virgin olive oil, is ideal for everyday, moderate-heat cooking.
2. Avocado Oil
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Avocado oil is high in heart-healthy monounsaturated fats, which may help lower heart disease risk factors like high cholesterol.
Avocado oil is also rich in vitamin E and antioxidant plant compounds, such as polyphenols and carotenoids, that reduce inflammation in blood vessels and protect against plaque formation.
“Avocado oil has a high smoke point, so it’s great for sautéing and baking,” Avery Zenker, registered dietitian at DiabetesTeam, told Health.
1. Mashed Banana
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“Mashed banana adds natural sweetness, moisture, and fiber while reducing saturated fat,” Melanie Marcus MA, RD, told Health.
Marcus recommends replacing at least half the butter in baked good recipes like muffins and cakes with mashed banana. “This will result in a similar texture while lowering calories and fat,” she explained.
However, it’s best to skip mashed banana in baked goods where butter is essential for creating a specific texture, such as flaky croissants or pie crusts.
2. Greek Yogurt
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If you’re looking to boost the protein of baked goods, like quick breads, cakes, and muffins, try Greek yogurt.
“Greek yogurt adds protein and moisture while reducing saturated fat in baked goods,” said Cornish.
A cup of Greek yogurt packs 25 grams of protein, making it a smart swap to boost your protein intake.
When baking, a helpful guideline is to swap half the butter for 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’s best to use plain 2% or full-fat yogurt for the best results.
3. Applesauce
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“Applesauce is a low-fat alternative to butter that can be used in baked goods like muffins, cookies, brownies, and breads,” said Zenker.
Applesauce adds moisture and natural sweetness to baked goods, allowing you to cut back on both butter and added sugar. “Fruits like apples contain vitamins, minerals, and polyphenols that benefit whole body health,” explained Zenker.
Swap butter for applesauce using a 1:1 ratio, but keep in mind that applesauce will make baked goods more moist and slightly different in flavor. Start by replacing only half the butter and adjust ingredients like liquids, sugar, or baking time as needed.
