10 Swaps for Healthier Baked Goods

At SNAP4CT we love sweets, but it’s no secret we’re fans of making our favorite foods a little bit healthier. With the holidays right around the corner, it’s the perfect time to share our favorite baking hacks! The swaps listed below will help you cut back on sugar and fat while boosting nutrition. Remember, you can use these tips whether you are making your grandmother’s recipe from scratch or something baked from a box! We've also included recipes that have already been adjusted so you don't have to. Keep reading to learn more!

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Instead of Butter or Oil...

Use - Applesauce

• Swap 3/4 cup of applesauce for every 1 cup of butter or oil.
• This will reduce calories and add fiber and nutrients like potassium and vitamin A.
  
• Works well in sweet breads and muffins.
• Try it in this Banana Berry Muffins recipe!

Use - Yogurt

• Replace up to 1/2 cup of butter with a 1/2 cup of plain, unsweetened yogurt.
• This swap reduces calories and adds protein and calcium.
  
• Works in cakes, breads, and cookies.
• Check out these Chocolate Chip Yogurt Cookies. We promise you won't taste the difference!

Use - Banana

• One cup of mashed banana can take the place of 1 cup butter or oil.
• Using banana reduces calories and adds fiber and nutrients like potassium.
• Works best in brownies and cookies.
  
• Give it a try in these Soft Fruity Cookies!

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Instead of White Flour...

Use - Whole Wheat Flour

• Replace up to 1/2 cup of white flour with 1/2 cup of whole wheat flour.
• Using whole wheat flour increases heart healthy fiber.
• Works in all baked goods (cookies, brownies, breads, muffins, and more)!
  
• Try it in this Corn Bread recipe. You'll also find 6 tasty twists on traditional corn bread.

Use - Beans

• Yes, you read that right! One cup of cooked, pureed beans can take the place of 1 cup of flour.
• Beans provide more fiber and protein than white flour.
  
• This swap can also make a recipe gluten-free for those who must avoid gluten. Just be sure no other ingredients in your recipe contain gluten.
• Works best in brownies.
  
• Try these Dark Chocolate Black Bean Brownies. Unless they watch you make them, your friends and family will never know the difference!

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Instead of Sugar...

Use - Applesauce

• Use 1 cup of applesauce for 1 cup of sugar. Be sure to reduce the amount of liquid in the recipe by 1/4 cup for every cup of applesauce.
• Using applesauce reduces calories and adds fiber and nutrients like potassium and vitamin A.
  
• Works great in sweet breads, cakes, and muffins.
  
• Give it a try with this easy Pumpkin Bread!

Use - Banana

• Replace 1 cup of sugar with 1/2 cup of mashed banana.
• This swap reduces calories and adds fiber and nutrients like potassium.
• Works in brownies, breads, cookies, and muffins.
• Lower sugar and use up those ripe, brown bananas with our Banana Bread recipe.
  

Reduce the amount by 25%

• Did you know you can reduce the amount of sugar in most baked goods by 25% without noticing any difference? For example, if a recipe calls for 1 cup of sugar, reduce the amount to 3/4 cup.
• Works in all baked goods (cookies, brownies, breads, muffins, and more)!
  

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Add Veggies to the Mix!

Carrots, zucchini, sweet potatoes, and beets work great in baked goods. You can try it in these Garden Muffins or Sweet Potato Blueberry Oat Squares.

Making a chocolate cake? Try adding 1 cup of pureed beets (low sodium canned beets work great here) to your favorite box of cake mix or to your own recipe!

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Instead of Frosting...

You might not realize that frosting is just sugar and fat. Delicious, but not the healthiest!

• Try whipped topping, a dusting of powdered sugar, or fruit (fresh, canned, or frozen will do) on your favorite treats instead of rich frostings.
• If you like to make your own frosting, give one of these tips a try:
  
  • You can use plain, nonfat Greek yogurt to replace some or all of the butter in cake frostings. The frosting will be thinner, but still taste great!
    
  • In recipes that call for cream cheese, use low fat cream cheese in place of full fat.
    

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Don't Overdo it

Remember, adding veggies or using whole wheat flour in baked goods will make them slightly healthier, but it won't turn desserts into health foods. While it is totally fine to enjoy unhealthy foods from time to time, remember to use MyPlate as your guide for healthy eating most days. Saving decadent desserts for special occasions like birthdays and holidays and serving smaller portions is another way to make a healthier choice.

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Want More Information?

• For more tips to make the holidays a little bit healthier, visit 7 Healthy Holiday Swaps and Everything but the Turkey: a Thanksgiving Menu
  
• Learn more about why you should limit added sugar and unhealthy fats in your diet
  
• Get more Healthy Baking Alternatives from the Academy of Nutrition and Dietetics