Fat Substitutions: Low-Fat and Vegan Options

Butter

Butter, SOMMAI, FreeDigitalPhotos.net

Here are some fat equivalents that you can use if you don’t have the right ingredient on hand when starting a baking project, want to cut back on saturated fats, or need a vegan option (scroll down for healthier and vegan-friendly substitutions).

Replacements for Baking Fats

The following substitutions for baking fats work well in most recipes:

  • Butter (1 cup) = 1 cup margarine (Notes: be sure to choose a firm margarine that does not contain trans fats; margarine products labelled “low-fat” or “fat-free” may not work in some recipes because they contain more water) = 7/8 cup shortening or lard = 1 cup of solid coconut oil = 7/8 cup vegetable oil (add 1/2 teaspoon of salt if replacing a cup of salted butter, and keep in mind that replacing solid butter with vegetable oil will alter the texture of baked goods)
  • Shortening (1 cup) = 1 cup butter or margarine (if using margarine or salted butter, reduce the salt in the recipe by 1/2 teaspoon per cup of fat; texture may be slightly altered when replacing shortening with butter or margarine)
  • Lard (1 cup) = 1 cup solid vegetable shortening = 1 cup unsalted butter (if you have to use salted butter, reduce salt in the recipe by 1/2 teaspoon per cup)
  • Vegetable oil (1 cup) = 1 cup melted butter (this may change the texture a little, but I’ve found it works well for most things I make; if using salted butter, reduce salt in the recipe by 1/2 teaspoon per cup) = 1 cup applesauce or fruit puree for a healthier option (you may need to reduce the sugar in the recipe because the fruit will add some sweetness)
  • Ghee (1 tablespoon)= 1 tablespoon clarified butter or vegetable oil
  • Yogurt (1 cup) = 1 cup buttermilk = 1 cup sour cream = 1 cup heavy whipping cream + 1 tablespoon lemon juice
  • Cream cheese (1 cup) = 1 cup pureed cottage cheese + 1/4 cup butter or firm margarine
  • Mascarpone cheese (1 cup) = 1 cup creme fraiche = 3/4 cup cream cheese mixed with 1/4 cup heavy whipping cream
  • Mayonnaise (1 cup) = 1 cup yogurt = 1 cup sour cream = 1 cup pureed cottage cheese
  • Peanut butter = sunflower seed butter = cashew butter = soy butter = pecan butter = almond butter = hemp butter

Healthier Options (Vegan-Friendly)

You can replace 1 cup of any baking fat (butter, margarine, vegetable oil, etc.) with the following:

  • 1 cup applesauce or other fruit puree (this substitution adds sweetness, fiber, and antioxidants; you may need to reduce other sweeteners in the recipe)
  • 1 cup pureed beans or chickpeas (this adds protein, fiber, and antioxidants)
  • 1 cup pureed pumpkin or sweet potato (this increases fiber and antioxidants and adds a faint sweetness – great for baked goods that contain spices such as cinnamon, nutmeg, ginger, and cloves)
  • 1 cup nut butter (this adds protein, fiber, and antioxidants, but is higher in fat than the other substitutes)

Some of these flavors work better in particular recipes than others, so experiment to see what works best with yours. Solid coconut oil is also a vegan-friendly option for replacing other fats, if you’re not trying to reduce the overall fat in your recipes.

For more baking substitution options, see the main Baking Ingredient Substitutions page.

References:

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.