By Lizzie Streit, MS, RDN, LD 

In some families, holiday baking is a tradition unlike any other. It symbolizes the celebratory spirit of the season, and it’s a great way to spread some cheer through delicious treats and family recipes passed down through generations. 

But can holiday baking fit into a healthy lifestyle? Of course it can! Baking treats that you plan to give to others and limiting your baking schedule to one recipe per week are two tactics that you can use to prevent overindulgence. Making ingredient swaps is another helpful tool! Here are some easy healthy holiday baking substitutes. 

1 – Olive oil, fruits, or beans for butter. 

Did you know that you can substitute olive oil in place of butter in most baking recipes?! Since butter is such a common ingredient in baked goods, it’s easy to get too much of it and therefore consume too much saturated fat. Olive oil, on the other hand, is full of heart-healthy monounsaturated fats.  

Typically, you’ll need ¾ of the amount listed for butter (i.e. 8 tbsp butter = 6 tbsp olive oil). If you’re interested in adding some new recipes to your baking schedule, search for olive oil cookies, breads, or cakes online. There are hundreds of recipes! In addition, you can cut back on butter by replacing some of it with applesauce, mashed avocado, or white bean puree. If a recipe calls for one cup butter, use ½ cup butter and ½ cup of either of those three options for some extra fiber and nutrition, without sacrificing flavor. If you want to get rid of the butter entirely, use one cup of mashed banana instead. 

2 – Plant-based “milks” and acid for buttermilk. 

Buttermilk is made by combining milk with an acid. For a low-fat, dairy-free version, try making your own by mixing a plant-based milk with vinegar or citrus juice. Stir together one cup unsweetened, plain plant milk of choice (soy, almond, etc) and one tablespoon lemon juice or apple cider vinegar. Let it sit at room temperature for about 10 minutes, until the milk starts to thicken. You can use this healthier buttermilk for cornbread, biscuits, pancakes, waffles, and more. 

3 – Black beans for flour. 

This one may sound too strange to be true, but trust us, it works! If you’re making brownies from scratch, substitute a cup of pureed black beans for a cup of flour. The final result will have some extra fiber and protein and fewer refined carbohydrates.  

4 – Mini chocolate chips for regular chocolate chips.  

Mini chocolate chips can cover a lot more ground than their regular sized counterparts. If a recipe calls for chocolate chips, cut the amount in half and use mini chocolate chips instead. As you mix them into a cookie, muffin, or bread batter, they’ll still get widely distributed. Your final result will be chocolatey and delicious but have less sugar and calories. 

5 – Greek yogurt for sour cream. 

This one is such a perfect swap! Plain Greek yogurt has such a similar taste and texture to sour cream but packs more protein and less fat. Use yogurt in the amount listed for sour cream in recipes like crumb cakes, pound cakes, and muffins. 

Note from Healthy For Life Meals: Want to stay on track with healthy eating this holiday season? We’re here to help! Order today and start receiving freshly prepared, nutritionally balanced meals next week.