Trimming the Holidays with Lighter Recipes

Try these ingredient substitutions to reduce calories, fat, cholesterol and sodium while keeping the flavor in your favorite recipes.

  • Don’t crack up

    Don’t crack up

    Instead of whole eggs, try two egg whites or 1/4 cup egg substitute for each whole egg in a recipe.

  • In the can

    In the can

    Use evaporated skim milk instead of evaporated milk.

  • Say cheese

    Say cheese

    Use fat-free or low-fat cream cheese, or low-fat cottage cheese (pureed until smooth) instead of cream cheese.

  • Churn the fat

    Churn the fat

    In baked goods, use ¾ cup of a healthy oil (canola, corn, olive, sunflower or any non-tropical oil) instead of one cup of butter, margarine or shortening. Or, replace half of the butter or shortening with applesauce or prune puree.

  • You're too sweet

    You're too sweet

    In baked goods, use half the amount of sugar in the recipe. Use canned fruit in its own juices or water.

  • Lighten the dollop

    Lighten the dollop

    Substitute the same amount of fat-free plain yogurt, or fat-free/low-fat sour cream for full fat sour cream.

  • The new mayo

    The new mayo

    Replace mayonnaise with an equal amount of plain yogurt or plain Greek yogurt.

  • Spice it up

    Spice it up

    Replace salt with an equal amount of cinnamon, ginger, nutmeg or other spices.

  • Grease is the word

    Grease is the word

    Use cooking spray or nonstick pans instead of butter, margarine, shortening or oil to prevent sticking.

  • Lower the carbs

    Lower the carbs

    Use ½ cup of wheat flour for each cup of white flour in the recipe.


This information has been approved by Amy V. Lukowski, PsyD (November 2017).