Healthy Substitutions List

Whether you’re on a clean eating plan, trying to lose weight or simply want to make healthy substitutions, here is a list of  alternatives:

White Sugar – Honey, maple syrup, Stevia, date sugar, maple sugar flakes, applesauce, vanilla

Brown Sugar – Honey, maple syrup, Stevia, date sugar, maple sugar flakes, applesauce, vanilla

White Flour – Wheat flour, oat flour, chickpea flour, rice flour, quinoa flour

Sour Cream – Nonfat plain Greek yogurt

Butter – Olive oil, sunflower oil, coconut oil, grape seed oil, walnut oil, mashed avocado 

Oil (for baking) – Applesauce, Greek yogurt

White rice – Brown rice, quinoa

Egg (for baking) – 1 Tbsp. chia seeds + 3 Tbsp. water

White Potatoes – Sweet potatoes

Mashed Potatoes – Mashed cauliflower 

Table Salt – Sea salt

Ground Beef – Ground turkey

Heavy Cream – Nonfat plain Greek yogurt or evaporated milk

Chocolate Chips – Carob chips

Pasta – Zucchini ribbons

Thickeners/Starches – Arrowroot

Salad Dressings – Olive oil and vinegar

Breadcrumbs – Rolled oats