Cooking Series: Healthy Substitutions In Cooking - Proteins
- shidonnaravenc

- 2 hours ago
- 1 min read
August 26, 2025
Source: MSU
Photo Source: Unsplash,
Proteins
Examples
Greek yogurt for mayonnaise in cold salads or sour cream in Mexican cuisine
Low-fat cottage cheese for high-fat cheese in dips or heavy cream in pasta sauces
Low fat or fat-free for full fat milk
Use lean protein (chicken breast, turkey, extra lean ground beef) over high fat options and consume fish at least once per week
Choose plant-based proteins (tofu, beans, edamame, chickpeas)
Whole-grain, high fiber options like quinoa, brown rice, whole wheat pasta, and oatmeal over refined grains such as white bread, white rice, regular pasta
These Substitutes Add:
More protein
Less fat
Higher in micronutrients like B-vitamins, iron, calcium, etc.
Healthy fats like omega-3s
Whole grains
Fiber
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