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100 Ingredient Substitutions to Remove the Fat from Food
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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