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100 Ingredient Substitutions to Remove the Fat from Food

Aquafaba or whipped chickpea water is one of the great fat substitutions in cooking. Read all of Holland Clinic's incredible suggestions.

Almond milk: Use almond milk as a dairy-free

Aquafaba: The liquid from a can of chickpeas

Balsamic glaze: Drizzle balsamic glaze over salads or vegetables as a low-fat alternative to oil-based dressings or sauces.

Buttermilk: This tangy

Chia seeds: Similar to ground flaxseeds

Cottage cheese: Use low-fat or fat-free cottage cheese as a replacement for sour cream or mayonnaise in dressings

Evaporated skim milk: With the same consistency as heavy cream but significantly less fat

Gelatin: Use gelatin as a low-fat binding agent in place of eggs or oil in baking recipes.

Ground flaxseeds: Combine ground flaxseeds with water to create a flax "egg" that can be used as a binding agent in place of whole eggs in baking recipes.

Hummus: Made from chickpeas

Lemon or lime juice: Add lemon or lime juice to recipes in place of oil to provide a tangy

Light margarine: Opt for light margarine instead of regular margarine or butter to reduce fat content in recipes.

Low-fat cream of mushroom soup: Use low-fat cream of mushroom soup in place of regular cream of mushroom soup in recipes like casseroles or sauces.

Low-fat mayonnaise: Replace regular mayonnaise with low-fat mayonnaise in recipes like dressings or sandwiches.

Low-fat or non-fat refried beans: Choose low-fat or non-fat refried beans over regular refried beans to reduce fat content in recipes like burritos or tacos.

Low-fat sour cream and onion dip: Choose low-fat sour cream and onion dip over full-fat versions for a lower-fat snack or appetizer.

Mashed avocado: A versatile option for spreads or dressings

Mushrooms: Use mushrooms as a low-fat

Non-fat milk: Replace whole milk or cream with non-fat milk in recipes to reduce fat content.

Non-fat sour cream: Replace full-fat sour cream with non-fat sour cream to reduce fat content in recipes like dressings

Nutritional yeast flakes: Sprinkle nutritional yeast flakes on dishes like popcorn

Olive oil spray: Use olive oil spray instead of regular olive oil when sautéing or roasting vegetables to reduce fat content.

Pomegranate molasses: Add pomegranate molasses to salad dressings or marinades instead of oil for a low-fat

Quinoa: Use cooked quinoa as a low-fat

Roasted garlic: Use roasted garlic as a low-fat alternative to butter or oil in recipes

Seitan: Made from wheat protein

Soy milk: Replace whole milk or cream with soy milk in recipes to cut back on fat content.

Sugar-free fruit preserves: Opt for sugar-free fruit preserves over regular preserves or jelly to reduce fat content when used in conjunction with other fat substitutes in recipes.

Textured vegetable protein (TVP): Use TVP as a low-fat

Turkey sausage: Replace high-fat pork sausage with turkey sausage in recipes like breakfast scrambles or pasta dishes.

Vegetable broth: Use vegetable broth instead of oil when sautéing or stir-frying vegetables to reduce fat content.

Vegetable spirals: Replace high-fat pasta with vegetable spirals like zucchini or squash for a low-fat alternative.

Whipped egg whites: Fold whipped egg whites into recipes that call for cream to create a light

Zucchini: Grated or pureed zucchini can be used as a low-fat substitute for oil or butter in baking recipes.

Apple cider vinegar: Replace oil with apple cider vinegar in salad dressings and marinades for a low-fat

Arrowroot powder: Use arrowroot powder as a thickening agent in place of butter or oil in sauces and gravies.

Beans and lentils: Pureed beans or lentils can replace fat in baked goods

Capers: Add capers to recipes for a tangy

Coconut milk: A dairy-free alternative to heavy cream

Egg whites: Replace whole eggs with egg whites or an egg substitute in recipes to cut back on fat and cholesterol.

Fresh salsa: Use fresh salsa as a low-fat alternative to high-fat ingredients like cheese or mayonnaise in recipes like tacos or burritos.

Greek yogurt: High in protein and low in fat

Hemp milk: Replace whole milk or cream with hemp milk in recipes for a low-fat

Konjac flour: Use konjac flour as a low-fat

Lemon zest: Use lemon zest as a low-fat

Liquid aminos: Replace high-fat ingredients like oil or butter with liquid aminos in recipes for a low-fat

Low-fat evaporated milk: Use low-fat evaporated milk in place of regular evaporated milk or cream in recipes.

Low-fat mozzarella: Choose low-fat mozzarella over full-fat versions for recipes like pizza or casseroles.

Low-fat or non-fat salad dressings: Opt for low-fat or non-fat salad dressings over full-fat versions to reduce fat content in salads.

Low-fat vinaigrette: Choose low-fat vinaigrettes over creamy dressings to reduce fat content in salads.

Mashed bananas: Use mashed bananas to replace oil or butter in baking recipes

Mustard: Use mustard as a low-fat substitute for mayonnaise or oil in dressings

Non-fat or low-fat frozen whipped topping: Use non-fat or low-fat frozen whipped topping in place of full-fat whipped cream for a lower-fat dessert option.

Non-fat yogurt: Use non-fat yogurt instead of mayonnaise

Nutritional yeast: Nutritional yeast can be used as a low-fat

Pickle juice: Use pickle juice in place of oil in salad dressings

Pumpkin puree: Similar to applesauce

Rice milk: Use rice milk as a low-fat alternative to whole milk or cream in recipes.

Roasted red pepper: Use roasted red pepper as a low-fat alternative to high-fat ingredients like cheese or mayonnaise in recipes like sandwiches or dips.

Silken tofu: Blended silken tofu can be used as a substitute for cream or mayonnaise in dressings

Sparkling water: Use sparkling water in place of oil in salad dressings for a low-fat

Sun-dried tomatoes: Add sun-dried tomatoes to recipes in place of high-fat ingredients like bacon or cheese for a burst of flavor with less fat.

Tomato sauce: Use tomato sauce or tomato paste as a low-fat alternative to oil-based sauces or gravies.

Unsweetened almond milk: Use unsweetened almond milk as a low-fat alternative to whole milk or cream in recipes.

Vegetable puree: Use vegetable puree as a low-fat

Vinegar: Use vinegar as a replacement for oil in salad dressings and marinades to reduce fat content.

White bean puree: Use pureed white beans as a low-fat alternative to cream

Applesauce: A popular fat substitute in baking

Avocado: Rich in healthy monounsaturated fats

Broth-based sauces: Opt for broth-based sauces over cream-based ones to reduce fat content in your dishes.

Cashew cream: Blend soaked cashews with water to create a low-fat

Cornstarch: Mix cornstarch with water to create a slurry that can be used as a low-fat thickening agent in place of butter or oil in sauces and gravies.

Eggplant: Roasted or grilled eggplant can be used as a low-fat alternative to meat or cheese in recipes like lasagna or sandwiches.

Fruit juice: Use fruit juice as a low-fat alternative to oil or butter in baking recipes.

Ground chicken: Replace ground beef or pork with ground chicken in recipes like meatballs or burgers for a lower-fat option.

Herbs and spices: Use a variety of herbs and spices to enhance the flavor of your dishes without adding extra fat.

Lean ground turkey: Replace ground beef with lean ground turkey to reduce fat content in recipes like burgers or meatballs.

Light coconut milk: Use light coconut milk as a lower-fat alternative to regular coconut milk in recipes.

Low-fat cottage cheese: Use low-fat cottage cheese in place of full-fat cottage cheese or other high-fat ingredients in recipes like lasagna or stuffed shells.

Low-fat granola: Opt for low-fat granola instead of full-fat granola in recipes like parfaits or as a topping for yogurt and fruit.

Low-fat or non-fat frozen yogurt: Choose low-fat or non-fat frozen yogurt over regular ice cream for a lower-fat dessert option.

Low-fat ricotta: Use low-fat ricotta cheese as a substitute for higher-fat cheeses in recipes like stuffed pasta or desserts.

Low-sodium soy sauce: Use low-sodium soy sauce in place of high-fat ingredients like oil or butter in stir-fry recipes.

Mashed cauliflower: Use mashed cauliflower as a low-fat substitute for butter or cream in recipes like mashed potatoes or creamy soups.

Non-fat cream cheese: Use non-fat cream cheese as a low-fat alternative to regular cream cheese in recipes like cheesecake or dips.

Non-fat powdered milk: Use non-fat powdered milk as a low-fat substitute for whole milk or cream in recipes.

Nut butters: Almond

Oat bran: Use oat bran as a low-fat

Pickled vegetables: Use pickled vegetables as a low-fat alternative to high-fat ingredients like cheese or mayonnaise in recipes like sandwiches or salads.

Pureed prunes: Replace oil or butter in baking recipes with pureed prunes to add natural sweetness and moistness.

Ricotta cheese: Low-fat or fat-free ricotta cheese can be used as a substitute for high-fat cheeses like cream cheese in recipes.

Salsa: A low-fat and flavorful alternative to mayonnaise or sour cream

Skim milk powder: Use skim milk powder as a low-fat substitute for whole milk powder in baking recipes.

Stevia or other natural sweeteners: Use natural

Tempeh: Replace high-fat meat products with tempeh

Turkey bacon: Use turkey bacon as a lower-fat substitute for regular bacon in recipes.

Unsweetened cocoa powder: Use unsweetened cocoa powder in place of chocolate chips or baking chocolate in recipes to reduce fat content.

Vegetable purees: Pureed vegetables like carrots

Water: When sautéing vegetables or cooking grains

Wine: Replace oil or butter with wine in recipes like sauces or marinades for a low-fat

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