What is the Healthiest Baking Butter Substitute?

Butter is a common baking ingredient that may be found in anything from cakes to quick breads to muffins. Too much of a good thing, however, may be harmful: The fat in butter is primarily saturated, which boosts LDL (bad) cholesterol, which is a risk factor for heart disease, according to the American Heart Association (AHA).

The American Heart Association (AHA) advises limiting saturated fat consumption to 5 to 6% of daily calories, or 11 to 13 grams in a 2,000-calorie diet (g). One tablespoon (tbsp) of butter contains more than 7 g of saturated fat, according to the United States Department of Agriculture (USDA).

Fortunately, a few simple substances may readily substitute for butter in your favorite recipes. You’ll receive the same creamy texture and flavor, but with less fat and more nutritional value from healthy fats, fiber, protein, and numerous vitamins and minerals. These healthy alternatives will blend in effortlessly and taste even better than butter. Nonetheless, there are many ways to enjoy cuisine without needing butter. This article discusses several substances that may be used as butter replacements.

Here are Some Substitutes we can Use Instead of Butter in Baking

1. Avocado

Avocado is a heart-healthy fat with a creamy feel.

This fatty fruit should be used in all of your dishes. Avocado is a heart-healthy fat that contains approximately 20 vitamins and minerals, according to Poulson. Mashed avocado may be used in place of butter in recipes that call for butter. Its creamy texture and mild flavor enhance the chocolate’s sweetness. Furthermore, the color of chocolate well masks green avocado, she says. It would also work great in cookies, although the color would be somewhat green. (You have the choice.)

2. Olive Oil

It’s also good for your heart, although it has a strong flavor.

Did you know that olive oil is often used in salad dressings and stir-fries? Can it also be used in baking? According to a March 2018 research published in the International Journal of Molecular Sciences, olive oil includes antioxidants with heart-protective and anticancer effects in addition to unsaturated fats. Rasmussen recommends replacing butter with oil in a 1:1 ratio. Keep in mind that it imparts an olive oil flavor to baked items; it’s ideal for things like olive oil cake, which is supposed to lean into the oil’s stronger flavor. If you dislike the flavor of olive oil, use the light kind to save calories.

3. Avocado Oil

It has a neutral flavour profile.

If you prefer an oil with a more neutral flavor and health advantages, Rasmussen advises avocado oil, another source of heart-healthy monounsaturated fat. Use avocado oil in a 1:1 ratio to substitute all butter in a recipe.

4. Yogurt

Yogurt is creamy and high in protein.

Rasmussen claims that one benefit of yogurt, especially Greek yogurt, is that it has the same creamy sensation as fat-like butter due to its thickness. Begin by replacing half of the butter in a dish with yogurt; the other half should be a fat, such as oil. Another incentive to choose Greek if you make this switch is that it might add protein to your meals. A 34-cup serving has 15 g of protein, according to the USDA.

5. Applesauce

It’s an easy technique to cut fat and calories in a dish.

This substitute is best for sweet bread and muffins. According to Poulson, applesauce contributes natural sweetness as well as moisture. Applesauce has significantly less calories and no fat than butter; it also includes a few grams of fiber and potassium. She proposes replacing 1 cup of butter with 12 cups of applesauce and 12 cups of oil. (A single buttercup has 1,630 calories and 184 grams of fat.) A 12-cup portion of applesauce with an avocado oil provides 1,016 calories and 109 g of fat.)

If you don’t mind the flavor and texture of 1⁄2 applesauce, Poulson advises increasing the amount next time. Make sure to get unsweetened applesauce since conventional or sweetened varieties include excessive sugar, which may raise your calorie count and ruin the flavor of your bakery.

6. Mashed Bananas

The potassium in mashed bananas is good for your blood pressure.

The potassium content of bananas is widely known: One medium-sized fruit provides 422 milligrams (mg) of the mineral (or roughly 9% of the recommended value), according to the USDA. Potassium, according to the National Institutes of Health, aids in blood pressure management.

Bananas mix the smoothness of avocado with the sweetness of applesauce in baking. Rasmussen advocates using them to replace half of the fat in baked items in a 1:1 ratio, much like applesauce. (To produce 1 cup of butter, mix together 12 cups mashed banana with 12 cups butter or oil.) Of course, bananas will provide a delicious, banana-y flavor to the completed dish. Remember that fat not only gives texture to baked foods, but it also functions as a stabilizer, according to her. Using fruit instead of fat shortens its shelf life and causes it to degrade more quickly. All the more motivation to consume it as soon as possible, right?

7. Peanut Butter

Nut butter is an excellent source of fiber and protein.

Nut butter, such as peanut, almond, or cashew butter, is an excellent substitute for butter. Rasmussen claims that it is pretty firm at room temperature and bakes similarly to butter. You’ll also enhance the recipe’s fiber and protein level, she explains. One tablespoon of almond butter has 3 grams of protein and 2 grams of fiber, according to the USDA. When initially experimenting with a recipe, substitute half of the butter with your preferred nut butter. If it goes well, she adds, she’ll push it and use more nut butter the following time, but you’ll notice a flavor difference. Peanut butter flavoring may be acceptable in certain circumstances, such as banana muffins.

8. Pumpkin Puree

It provides an earthy flavor as well as essential nutrients.

Silky pumpkin puree isn’t only for autumn. We can use 100% pumpkin puree for butter in a 1:1 ratio, explains Poulson. It adds moisture, creaminess, and an earthy sweetness to baked foods. According to the USDA, one cup of pumpkin will contribute 7 g of fibre, vitamin A, and potassium to the dish. Poulson likes it in chocolate cakes and brownies, carrot cake, and pumpkin sweets.

9. Beans Pack

Beans provide protein and fiber to snacks, making them more satisfying.

A cup of white beans has 299 calories, 13 g of fiber, and nearly no saturated fat, according to the USDA. If you haven’t tried beans in baked goods yet, now is the moment. It may seem unusual, but pureed beans may be used in lieu of butter, according to Poulson. Beans give baked items a cakier texture, so reserve them for cakes, blondies, and brownies. For example, black bean brownies, white bean brownies, or chickpea blondies. She claims you can do 1:1, but that may be a stretch. If you are hesitant to go 100 percent at first, start with half beans and half butter and gradually increase as you feel comfortable.

Some Other Butter Substitutes

While they are not the healthiest alternatives, here are three additional butter replacements and some information about them.

1. Coconut Oil

Although some people prefer the tropical flavor of coconut oil, it is heavy in saturated fat and hence not the healthiest choice (despite its reputation). One tablespoon of coconut oil has 11.2 g of saturated fat, which is more than butter and exceeds the recommended limit, according to the USDA.

2. Grapeseed Oil

While grapeseed oil includes a trace of heart-healthy omega-3 fatty acids, a July 2016 paper in Nutrition and Metabolic Insights warns that it also contains omega-6 fatty acids, which have previously been related to inflammation in certain individuals. More recent study, reported in a September 2017 review of randomized controlled trials published in Food & Function, suggests that omega-6 fatty acids do not induce inflammation. More study is required, but in the meanwhile, there are recognized butter substitutes to select from.

3. Ghee

While not necessarily healthier than conventional butter, ghee (clarified butter) is becoming more popular, which makes logical sense given its rich buttery flavor and texture. Some individuals prefer it to regular butter, according to a 2015 research published in Molecular Genetics and Metabolism Reports, since the method eliminates the milk proteins, boosting the smoke point and decreasing the quantity of lactose. It is uncertain if this makes ghee healthier than butter, according to Poulson. Because ghee is a saturated fat, she recommends using it sparingly, just like ordinary butter. One tablespoon of ghee includes 9 grams of saturated fat (higher than regular butter), according to the USDA. Use a 1:1 ratio for putting ghee into baked items.

Would you Like to Bake with Butter?

Take a peek at some of the recipes that use butter!

Laminated Dough

Similar to puff pastry and croissant dough, folding dough in certain ways around cold butter generates enormous, distinct layers of rich dough.

Biscuits and Pie Dough

Cutting extremely cold butter into dry flour covers the flour with butter, resulting in pockets of both dry and fat-coated flour. When the buttery floury meal is combined with water, the dry flour components produce the flaky structure of the crust, while the buttery components melt, leaving airy pockets and softness behind.

Creamed Butter

When creaming butter, it is not required to use cream. It’s basically the name of a process for making cakes, cupcakes, and sometimes muffins that includes combining butter and sugar until it’s light in color and fluffy in texture. Sharp-edged sugar crystals carve narrow channels through the butter, trapping air (which expands even more while cooking) and resulting in baked items that are fluffiness, supple, and light.

Best Strawberry Shortcake

A summer dish of juicy strawberries and creamy whipped cream on handmade shortcakes. This is the ideal recipe for strawberry shortcake since you can add even more indulgence to it by buttering the shortcake.

Thumbprint Butter Cookies

These buttery tiny circles provide a splash of color to a plate of delicacies. Fill the center thumbprint with your favorite fruit preserves.

Malted Chocolate & Stout Layer Cake

Look no further for a dessert that will blow your mind! The rich chocolate cake is quite delicious and has a lovely malt flavor that matches the Irish cream icing well.

Why Use a Substitute?

Butter is frequently made from cow’s milk. People who are lactose intolerant or allergic to dairy products may utilize butter alternatives. Others may seek an alternative owing to the high calorie, fat, saturated fat, and cholesterol content of butter. Vegans and those who follow a fully plant-based diet may be seeking for healthy alternatives to butter.

Is it True that Butter is Bad for you?

Okay, we’re not going there. It’s not healthy for your heart, but it’s excellent for your soul, so that has to count for something, right? True and false. According to the American Heart Association, butter is high in saturated fat, with a tablespoon containing roughly 7 grams on average. For context, the AHA recommends that people who need to lower their cholesterol limit their daily calorie and fat intake to 11 to 13 grams of saturated fat (or two tablespoons of butter). It may reduce your risk of heart disease and enhance your overall cardiovascular health.

Can I Substitute Margarine for Butter?

Margarine is an ingredient that should not be substituted with butter. It is highly processed, includes inflammatory trans fats, and has little effect on the quality or texture of the meal. As a consequence, substituting margarine for butter is not advised.

What do Vegans Eat Instead of Butter?

For ethical reasons, vegans avoid dairy products. As a consequence, ghee, Greek yogurt, and cheese are poor alternatives for vegan butter. Vegans, on the other hand, might replace butter with olive oil, coconut oil, prune puree, pumpkin puree, mashed bananas, and avocados.

Conclusion

Butter replacements typically boost the nutritional content of the recipes that employ them. They may cut calories while boosting healthy fats in certain circumstances. Because the quantity of replacement may need to be modified to produce the correct texture and density when baking, butter substitution is not always possible. People who wish to make healthier choices may want to investigate butter replacements while cooking, baking, and spreading. Visit Substitute for Corn Syrup in Baking for more detail.