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Cut Calories, Not Flavor: Healthy Ingredient Swaps
Trying to cut calories without cutting flavor? These easy baking and cooking substitution help you create a healthier, and equally flavorful dish!
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Save in the Kitchen with These Ingredient Substitutions
Swap out pricey ingredients with cheaper substitutes
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Low-Calorie Dinner Swaps
Cook a healthy dinner for you and your family with these low-calorie food swaps
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- FRUITS AND VEGETABLES
Lemon juice: 1 tsp. = 1/2 tsp. vinegar
Garlic: 1 small clove = 1/8 tsp. garlic powder
Tomato juice: 1 cup = 1/2 cup tomato sauce plus 1/2 cup water
Tomato sauce: 2 cups = 3/4 cup tomato paste plus 1 cup water - DAIRY PRODUCTS
Eggs: 1 large egg = 1/4 cup egg substitute
Whole milk: 1 cup = 1/2 cup evaporated milk plus 1/2 cup water
Half-and-half: 1 cup = 7/8 cup milk plus 11/2 Tbsp. melted unsalted butter
Heavy cream: 1 cup = 1/3 cup melted unsalted butter plus 3/4 cup milk (to use for baking, not for whipping)
Sour cream: 1 cup = 1 cup plain yogurt
Plain yogurt: 1 cup = 1 cup cottage cheese (blended until smooth), buttermilk or sour cream
Buttermilk: 1 cup = 1 cup minus 1 Tbsp. sweet milk plus 1 Tbsp. lemon juice or vinegar (let it stand for 5 minutes before using) - FLOUR
All-purpose flour: 1 cup sifted = 1 cup plus 2 Tbsp. cake flour
Cake flour: 1 cup sifted = 1 cup minus 2 Tbsp. sifted all-purpose flour
Self-rising flour: 1 cup = 1 cup minus 2 tsp. all-purpose flour plus 11/2 tsp. baking powder and 1/2 tsp. salt - SUGAR
Granulated sugar: 1 cup = 1 firmly packed cup brown sugar
Brown sugar: 1 firmly packed cup = 1 cup granulated sugar plus 1/4 cup molasses
Powdered sugar: 1 cup = 3/4 cup granulated sugar - HERBS
Fresh herbs: 1 Tbsp. = 1 tsp. dried herbs
Dried herbs: 1 tsp. = 1 Tbsp. fresh, finely cut
Allspice: 1 tsp. = 1/2 tsp. cinnamon plus 1/2 tsp. ground cloves
Apple pie spice: 1/2 tsp. = 1/2 tsp. cinnamon, 1/4 tsp. nutmeg plus 1/8 tsp. cardamom
Pumpkin pie spice: 1 tsp. = 1/2 tsp. cinnamon, 1/4 tsp. ginger, 1/8 tsp. allspice plus 1/8 tsp. nutmeg - WINE
Red wine: 1 cup = 1 cup beef broth, tomato juice or water
White wine: 1 cup = 1 cup grape juice, apple juice, chicken broth or water - CHOCOLATE
Unsweetened: 1 oz. = 3 Tbsp. unsweetened cocoa powder plus 1 Tbsp. unsalted butter
Semisweet: 1 oz. = 1 oz. unsweetened chocolate plus 4 tsp. sugar
Unsweetened cocoa powder: 3 Tbsp. = 1 oz. unsweetened chocolate, melted - CONDIMENTS
Balsamic vinegar: 1 Tbsp. = 1 Tbsp. red wine vinegar plus 1 tsp. honey
Light corn syrup: 1 cup = 1 cup honey
Honey: 1 cup = 1 cup maple syrup
Baking powder: 1 tsp. = 1/4 tsp. baking soda plus 5/8 tsp. cream of tartar
Cornstarch: 1 Tbsp. = 2 Tbsp. all-purpose flour
Ketchup: 1 cup = 1 cup tomato sauce, 1/2 cup sugar plus 2 Tbsp. vinegar (to use for cooking, not as a condiment)
Dry mustard: 1 tsp. = 1 Tbsp. prepared mustard
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