Fat and Butter Substitution Guide 

Today we are looking into butter and fat substitutions, while still baking delicious desserts.

When it comes to butter and fat there may be hidden ingredients that you should be aware of.

#1 Always ready the ingredients label for non vegan and vegan butters

#2 Choose the one with the least saturated fat per serving

#3 Find alternatives such as oils or fruit that might help you substitute for it

 

 

Here are some classic alternatives you might consider using:

 Avocado Oil

Avocado Oil is great for high bake temperatures and has no taste to it, which makes it a great substitution. It is on the lower side of calories and has a low percentage of saturated fat. Around 2g per serving

Coconut Oil

Coconut oil comes in a refined version which leaves out the actual coconut taste. Makes it great to use as a substitute for butter which is almost solid when at room temperature and you need to keep that texture up in your baked goods. Compared to Avocado Oil above it is high in saturated fat. Around 14g per serving

Olive Oil

Yes people bake with olive oil to give it a special flavor note. It helps when your recipe is calling for it, mostly used in savory baked goods but it also works well in sweet desserts. You have to experiment and try it.

Vegan Butter - Earth Balance

Earth Balance contains no coconut oil in the mix, like other brands such as Mykonos.

It is made from pretty much only clean ingredients, which makes it great to cook and bake with.

It has 3g saturated fat.

Miyoko’s Butter

Also a great substitute to use for baking. With 8g saturated fat a serving we like to use it only in very small amounts.

Applesauce

You can purchase unsweetened applesauce or make your own and substitute for butter in a recipe.

Dairy-Free Yogurt

Dairy-free yoghurts work well in baked goods and there are a lot of great options out there. For example, Silk dairy-free yoghurt and we love Kitehill.

Nut Butter

You can replace one to one ratio regular butter with nut butter. This is a very healthy alternative if you do not mind the taste it will leave you with.

Mashed Banana

A great way to replace butter with a fruit if you do not mind the taste it will leave you with.

Mashed Avocado

As Avocado is high in good natural fats this is a great way to have more of a thick texture compared to regular avocado oil. It’s a great replacement if you do not mind the taste it will leave you with. You have to experiment here. It might not even leave a taste at all if you have other flavoring incorporated into your batter.

Here is why saturated fat is bad for you:

Your body needs healthy fats for energy and other functions. But too much saturated fat can cause cholesterol to build up in your arteries (blood vessels). Saturated fats raise your LDL (bad) cholesterol. High LDL cholesterol increases your risk for heart disease and stroke.

Learn More About Diary Alternatives HERE