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Ask The Health Coach: My Favorite Healthy Recipe Substitutions

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  • Written By: Rachel Wilde CPT, MA
Ask The Health Coach: My Favorite Healthy Recipe Substitutions

It is possible to make your favorite recipes just a bit healthier (and sometimes tastier) by using substitutions. Reducing the calories, fat and even the serving sizes can make a big difference to your cholesterol or weight in the long run. Read on for seven of my favorite, yet simple recipe substitutions to help you eat just a bit better:

  1. Unsweetened applesauce instead of sugar: 1 cup (C) of unsweetened apple sauce has about 100 calories, while 1C of sugar has 770 calories! (WHAT!) You can substitute applesauce for sugar in a 1:1 ratio, but reduce liquids in your recipe by 1/4 cup. Trust me: less sugar is better for everyone.
  2. Marshmallow fluff instead of frosting: 2 tablespoons (TBS) of marshmallow has only 40 calories, 0 fat and 6 grams of sugar, while the same amount of frosting packs up to 100 calories, 5 grams of fat and 14 grams of sugar. It’s always about the presentation, and marshmallow fluff is pretty too!
  3. Mashed cauliflower instead of potatoes: Cauliflower is swappable for potatoes as its lower in calories and offers a more complex carbohydrate—the glycemic index of russet potatoes is 111 vs the glycemic index of cauliflower at 15! You can also grate or put your cauliflower through a food processor and make rice, too.
  4. Use Quinoa instead of other grains: Quinoa is a seed. But, it’s a protein-packed super food, gluten free, high in vitamins and also amino acids, so you will benefit from the high fiber content. It’s a great substitution for oatmeal or couscous because of their similar textures.
  5. Use lettuce leaves for wraps instead of tortillas or buns: This is a great example of a strategy to reduce your calories. The presentation of your wrap will be the same and you can easily reduce 100 or more calories by forgoing the tortilla or bun, without sacrificing flavor.
  6. Use your egg whites wisely: You can substitute two egg whites for one of the full eggs in your recipe. You will still benefit from the nutrients in the remaining yoke, and have plenty of protein without the extra cholesterol.
  7. Use Greek yogurt in place of your sour cream or mayonnaise: Greek yogurt has a similar texture to sour cream and mayonnaise, and yogurt can be flavored with seasoning easily for sandwiches or sauces. Plus, you will benefit with more protein and less unhealthy fats.

Have Questions?

Campbell County Health Wellness works to reduce health risks and promote overall wellness among employee groups and individuals across the northeastern Wyoming region. To learn more about Wellness, please visit or call 307-688-8051.

This blog was written by Rachel Wilde CPT, MA, CCH Wellness Services Technician and Phlebotomist

  • Category: Nutrition, Wellness