Cooking Series: Healthy Substitutions In Baking

By Mallori Adragna

August 26, 2025

Source: MSU

Photo Source: Unsplash,

Baking

Baking can provide comfort to many people; the aromas of baked cookies or bread elicit calmness and the feelings of home. Sadly, these treats often contain a high amount of sugar and fat, while offering little to no fiber. But with some simple and easy swaps, you can boost your fruit and vegetable intake while also increasing necessary nutrients in these baked goods without compromising on flavor! (Click here and here for some additional guidance from registered dietitians).

Examples

1. Unsweetened applesauce for oil or butter in muffins or breads

2. Mashed bananas for oil, eggs, or some of the sugar (the riper the banana the more sweetness it adds).

3. Egg whites, flax seed, or chia seeds for a whole egg

4. Low fat or fat-free milk for full fat

5. Whole grain, oat, or almond flour for all-purpose (recipe may need to be adjusted)

These Substitutes Add:

1. Applesauce adds potassium, phosphorus, and vitamin A while decreasing fat content.

2. Bananas add potassium, magnesium, and calcium while decreasing the fat content and added sugars.

3. Egg whites as protein with less cholesterol and fat. Flax and chia seeds add healthy fats (omega-3s) and fiber.

4. Lower fat and fat-free milk reduces the amount of fat without compromising on protein, calcium, Vitamin D and A.

5. Whole grain and oat flour add fiber, whole grains, vitamins and minerals. Almond flour adds protein and healthy fats. Oat and almond flours are also naturally gluten-free, and if it they are not cross-contaminated, can be used in gluten-free baking. Click here and here for more information on flour substitutes and how to use them.

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