For people trying to lower their cholesterol, the AHA recommends reducing saturated fat intake to 5 to 6 percent of your daily calories, which, in a 2,000-calorie diet, would be 11 to 13 grams (g). According to the U.S. Department of Agriculture (USDA), 1 tablespoon (tbsp) of butter contains more than 7 g of saturated fat. That means that 2 tbsp is enough to put most people over the daily limit. Baking is a real pleasure, and more people are making it a self-care activity right now to relieve stress while they’re practicing social distancing, says Emmaline Rasmussen, RDN, a nutrition specialist and clinical research dietitian with NorthShore University HealthSystem in Chicago. If you’re eating more baked goods for any reason, “you’re better off limiting consumption of less healthful fats like butter,” she says. The reality is that butter is delicious, says Brittany Poulson, RDN, of Grantsville, Utah, the author of The Healthy Family Cookbook: “I do use butter in baking sometimes. But there are many reasons why you might want to replace butter with another ingredient, including to decrease calories [in a recipe], lower the fat content to make it heart-healthy, to follow a certain diet, like vegan or paleo, or if you have a severe lactose intolerance or milk protein allergy,” she says. You might also go to bake and find there’s no butter in the fridge — you can still carry on, with a little tweak and willingness to experiment. Luckily, there are a handful of ingredients that can easily stand in for butter in your favorite recipes. You’ll still enjoy all the creamy texture and taste, but cut back on fat and up the nutritional value in the process, with healthy fats, fiber, protein, and a range of vitamins and minerals. These healthy swaps will blend seamlessly into your baked items and even taste better than butter.
2. Olive Oil Is Also Heart Healthy but Has a Potent Taste
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3. Avocado Oil Provides a Neutral Flavor Profile
4. Yogurt Is Creamy and Offers a Punch of Protein
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5. Applesauce Is an Easy Way to Cut Fat and Calories in a Recipe
Let this be a process of experimentation: “If you don’t mind the taste and texture when using half applesauce, try swapping in a bit more next time,” says Poulson. Make sure to buy unsweetened applesauce, as traditional or sweetened versions contain unneeded sugar, which can increase calories and also affect the taste of your bakery creation.
6. Mashed Bananas Provide Blood-Pressure-Friendly Potassium
In baking, bananas offer a cross between the creaminess of avocado and the sweetness of applesauce. As with applesauce, use them to replace just half the fat in the baked good, in a 1:1 ratio, says Rasmussen. (For 1 cup of butter, you’d use ½ cup of mashed banana and ½ cup of butter or oil.) Bananas will give the finished product a fruity, banana-y taste, of course. Also, realize that fat not only gives the baked goods texture, but also acts as a stabilizer, she says. Using some fruit in place of fat will decrease its shelf life, and it will go bad faster. All the more reason to eat it faster, right? RELATED: 10 Foods High in Potassium
7. Nut Butter Is a Creamy Way to Boost Fiber and Protein
8. Pumpkin Puree Supplies an Earthy Flavor Plus Key Nutrients
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9. Beans Pack Protein and Fiber to Make Treats More Filling
Butter Substitutes You May Want to Think Twice About
While not the healthiest choices, here are three additional substitutes for butter and what to know about them.
Coconut Oil
Coconut oil imparts a tropical taste that some people enjoy, but it’s high in saturated fat, meaning it’s not the most heart-healthy option (despite its reputation for being otherwise). According to the USDA, a single tbsp of coconut oil contains 11.2 g of saturated fat, which is more than is found in butter and puts you past the recommended limit.
Grapeseed Oil
While grapeseed oil contains a small amount of heart-healthy omega-3 fatty acids, a July 2016 article in Nutrition and Metabolic Insights notes that it also contains omega-6 fatty acids, which may be associated with inflammation in some people, past research shows. More recent research, cited in a review of randomized controlled studies published in September 2017 in Food & Function, notes that omega-6s do not lead to inflammation. The upshot is that more studies are needed, but in the meantime, there are other butter alternatives with known benefits to choose from.
Ghee
While not necessarily healthier than regular butter, there’s a trend of using ghee (clarified butter), which makes intuitive sense because it offers a deep buttery taste and texture. Some people prefer it to traditional butter because the process removes the milk solids, increasing the smoke point and lowering the amount of lactose, according to a study from 2015 in Molecular Genetics and Metabolism Reports. It’s not clear, though, if this makes ghee healthier than butter, says Poulson. “Being a saturated fat, ghee should still be used sparingly, as you would regular butter,” she says. In fact, 1 tbsp of ghee contains 9 g of saturated fat, according to the USDA (more than traditional butter). If you’re incorporating ghee in your baked goods, use in a 1:1 ratio.
Swap Butter for These Healthier, Alternative Spreads
Instead of spreading butter on your toast or bagel, you can also up the nutrition in your meal by switching in these health-packed picks, says Rasmussen.
Avocado Mash with your choice of seasonings and olive oil to enhance its creamy consistency, she says.Nut butter Peanut butter and almond butter are good picks, but also try more unconventional options like cashew or pistachio butter. “I like to drizzle on a tiny bit of manuka honey or sliced strawberries or bananas,” says Rasmussen.Ricotta Cow’s milk or almond milk ricotta topped with fruit slices or tomatoes give you both a sweet and savory option, she recommends. According to the USDA, a ¼-cup serving of ricotta cheese has 169 mg of calcium, or 13 percent of your daily value.Greek or Icelandic yogurt If plain, it’s as tangy as a cream cheese (and thick, too). You can customize the flavor by stirring in pumpkin puree and cinnamon, mashed bananas, or smashed berries.
A Final Word on Butter Alternatives in Recipes and Spreads
If you love baking, there’s no reason to hold back from making yummy creations in your kitchen. In some cases — when whipping up a favorite family recipe, for instance — you might want to stick with the tried-and-true butter that’s called for. Other times, you can decrease calories and fat, improve the nutrition profile, or build a recipe to suit your dietary needs by replacing butter with avocado, applesauce, yogurt, or even pureed beans. While there are some guidelines for substitutions, don’t be afraid to experiment and tweak until your cake, brownie, or quick bread comes out perfect. You can also bring butter substitutions into everyday meals and snacks to add nutrition, taste, and variety. Additional reporting by Brianna Steinhilber.
