Healthy Substitutions

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healthy substitutions for delicious food

Healthy Substitutions

If you’re trying to make your food more healthy, try these healthy substitutions. In each case, you can use the substitution in place of the original when cooking.


Instead Of Use

Smoke flavoring, ham, Canadian bacon or bacon bits

Bread crumbs

French bread, dried and crushed Butter, margarine or shortening in baking

Butter, margarine or shortening in baking     


Cream cheese

Neufchatel or low fat cream cheese

Canned Condensed Soup

White sauce made with skim milk

Cream of Chicken Soup

1 ¼ cups white sauce + 1 Tbsp. chicken bouillon

Cream of Mushroom Soup

1 cup white sauce + 1 can drained mushrooms

Egg (one)

2 egg whites

Ground beef

Ground turkey

Heavy cream, for whipping

Evaporated milk, freeze 30 minutes, add ½ tsp. vanilla, whip

Heavy cream, in sauces and soups

Evaporated milk

Ricotta cheese

low-fat cottage cheese, pureed

Sour cream


Whole milk

Skim milk

White flour

½ white and ½ wheat or all wheat

White flour, for thickening

2 Tbsp. cornstarch

White rice Brown rice


Here are a few more healthy eating tips:

  • Cook chicken breasts with skin and remove skin just before eating. This helps the chicken stay juicy.

  • Steam vegetables instead of sauteing.
  • Low fat gravy: let meat broth stand in refrigerator overnight or put ice cubes in broth to collect fat. Skim off fat. Use 1 Tbsp. cornstarch to thicken 1 cup.


You may also want to check out our substitutions and equivalents page!


Photo By: Wyscan


  1. Diane says

    If I were to substitue applesauce for butter, margarine or shortening, would it be the same measurement–as in 1 cup applesauce instead of 1 cup butter?

    Thanks, Diane

  2. Diane says

    Thank you for your answer. Can’t wait to try this and see if it makes a difference in the texture and taste of my cookies and cakes.

  3. Ruth says

    I use applesauce in place of oil in boxed cake mixes, still the same great flavor but it does’nt work in brownies.

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