Healthiest Butter Substitutes for Cooking and Baking, According to RDs

Butter is an undoubtedly delicious ingredient and a long-time staple in American households. However, it’s not the best choice for everyone. As a dairy product, those with lactose intolerance, dairy sensitivities, or those following a plant-based diet need to avoid this popular fat in both cooking and baking.

But the health-related reasons consumers look for butter substitutes don’t stop there, as butter’s dietary cholesterol and saturated fat content can be problematic for those with heart health concerns. One tablespoon of the spread contains 30 milligrams of dietary cholesterol (approximately 10 percent of one’s daily value) and seven grams of saturated fat (35 percent daily value for someone eating 2,000 calories per day).

Dietary cholesterol has long been thought to negatively impact blood cholesterol levels, increasing atherosclerosis (or plaque build-up on veins and arteries) risk, and thus heart disease risk. However, more recent research has not found such a direct correlation between the nutrient and heart disease. This same notion goes for saturated fat. “Though recent studies are pushing back on this guideline, the consensus has been for quite some time that excess consumption of saturated fat increases your risk of heart disease due to its effect on raising bad cholesterol,” says Destini Moody, RD, CSSD, LD.

Despite these contradictions, given that both dietary cholesterol and saturated fat intake have been found to potentially contribute to worsening heart disease risk, it’s best to consume them in moderation—especially for those with pre-existing conditions. “If you already suffer from heart disease, then you’ll definitely want to consider alternative forms of fat,” Moody agrees.

Healthiest Butter Substitutes 

Thankfully, your culinary prowess doesn’t have to suffer if you decide to cut the butter out of your recipes. There are plenty of delicious and more nutritious alternatives you can turn to—many of which may already be sitting in your pantry! Here are six of the best:

Applesauce

As a beloved and convenient snack, applesauce is a common grab for busy parents. But this fruit product isn’t just for kiddos, many adults love the flavor and consistency of applesauce, too. And interestingly enough, the texture and pectin content of applesauce makes it a perfect substitute for butter in baking. “I know it sounds crazy, but I love substituting applesauce for butter in my brownie recipe,” says Moody. “You get no apple flavor at all, it’s a great way to reduce the calorie count (and fat content), and you get some antioxidants from the fruit that you won’t find in other fats.” She uses this substitute in one to one quantities as butter in both her brownie recipe and many other baked goods, like cookies, cakes, and muffins!

Olive Oil

Olive oil is a pantry staple commonly found in households across the country that just so happens to boast a plethora of health benefits—particularly when it comes to heart health. This is thanks to its high unsaturated fat content, helping to lower blood cholesterol and inflammation levels in the body. This oil is also rich in vitamin E, which further targets inflammation in the body and supports cardiovascular health as an antioxidant.

Additionally, olive oil can be used in both cooking and baking! In cooking, use it in one to one quantities as butter, and reach for extra virgin varieties, as they are less processed and more flavorful. You can also use olive oil in one to one quantities in baking when a recipe calls for melted butter. If softened butter is called for, however, use three quarters the amount of olive oil for butter (so if a recipe calls for 4 tablespoons of butter, use 3 tablespoons of olive oil). While the rich flavor of extra virgin olive oil is sought after in sweet recipes like olive oil cake, reach for virgin varieties for a more mild taste in cookies, muffins, brownies, biscuits, and breads.

Nut Butter

Nut butters have plenty to offer in the way of health benefits thanks to their heart-healthy fat, protein, fiber, and micronutrient content. It’s just an added bonus that the consistency of nut butter is very similar to that of softened butter—perfect for healthified baking. “This is a substitute that could change the flavor of the final product, but this can work to your benefit if you’re making a dessert like cookies,” says Moody. You can use this substitute in one to one amounts in not only cookies, but cakes, brownies, and sweet breads (peanut butter banana bread, anyone?).

Plant-Based Butter

With the increased popularity of dairy-free and plant-based eating, the food industry has responded with a wide range of plant-based butter alternatives—many of which are simply fantastic. No really, many of them taste just like the real thing. “It’s great for those who want that same buttery flavor without all of the saturated fat. Plus, some varieties are even superior for spreading on bread and rolls, as we all know the struggle of trying to spread still-cold butter,” says Moody. These alternatives are often nut or oil-based, and some options even provide probiotics through the addition of live active cultures. It’s just an added bonus that they can be used in one to one amounts in both savory and sweet recipes in place of butter—any recipe that calls for regular butter will turn out almost the exact same in consistency and flavor with the substitution of plant-based butter.

Pumpkin Puree

For a fat-free, fiber-rich, and high vitamin A butter substitute, look no further than pumpkin puree. “Just half a cup of pumpkin puree contains 500 percent of your daily value of Vitamin A,” Moody shares. While you won’t be able to use pumpkin as a butter substitute in savory recipes, it’s simple *chef’s kiss* in baking, imparting subtle flavor and butter-like texture. “Pumpkin puree works in a similar way to applesauce, but the ratio is different. If the recipe asks for 1 cup of butter, use ¾ cup of pumpkin puree. It’s great for making things like fall cookies or carrot cake, as it turns your baked goods a slight orange color,” explains Moody.

Greek Yogurt

And finally, we have Greek yogurt, a popular fridge staple thanks to its high protein and calcium content. Plus, when dairy is fermented (as is the case with yogurt) some of its saturated fat content is converted to heart-healthy unsaturated fats, making it a healthier dairy choice compared to butter. And while you can opt for low-fat Greek yogurt to further reduce saturated content, the consistency of your baked goods won’t be as similar to their butter-based originals compared to using full-fat yogurt. Though not an appropriate substitute for savory pursuits, Greek yogurt can be used in one to one amounts as butter in baking. You can also reach for plant-based yogurts, too, but decrease the amount by a quarter cup to account for its extra moisture. Yogurt works well in most baked goods as a butter substitute, including cookie, cake, sweet bread, and muffin recipes.