Low Calorie Ingredient Alternatives for Cooking

Ingredient Alternatives

Written by
Kimberley Eggleston
Kimberley Eggleston is a registered dietitian, nutrition class instructor, and food writer who specializes in healthy cooking.
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Kimberley Eggleston
Updated 05/05/19

Take a look at these common, low-calorie alternatives for cooking and baking, most using everyday types of foods. Making the switch to ​low-calorie cooking might mean changing a few of the staples in your pantry. But don’t worry, low-calorie cooking doesn’t mean that you need a cupboard full of foods with lengthy ingredient lists that only a chemist could pronounce. With today’s busy lifestyle, avoid an unplanned excursion to the grocery store by keeping these low-calorie alternatives stocked and ready to go.

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  • 01 of 10

    Oil to Prevent Sticking

    Low Calorie Alternative to Cooking Oil
    Dennis Lane Photography

    Non-stick cooking spray is the low-calorie substitute that will keep food from sticking to the bottom of your pans. Also, use as a substitute for the old grease-and-flour method when baking.

  • 02 of 10

    Butter or Oil for Baking

    Applesauce Alternative
    Jamie Grill/TetraImages/GettyImages

    Applesauce or prune puree can replace up to half of the fat (butter, margarine, shortening, or oil) in baked goods such as cakes, brownies, quick bread, muffins, and cookies.

    Sunsweet’s Lighter Bake, a product found in the baking aisle at the grocery store, can replace all of the fat and oil in baked goods recipes.

  • 03 of 10

    Oil for Marinades and Dressings

    Vinegars
    ralucaphotography.ro/Moment/GettyImages

    Flavored vinegar, such as balsamic, raspberry, and rice vinegar, add an exciting flavor to salads and marinades, and are virtually calorie free!

    Broths and stocks are also excellent alternatives for marinating meat and chicken.

  • 04 of 10

    Sour Cream

    Yogurt
    Food/Photolibrary/GettyImages

    Plain, non-fat yogurt works great in casseroles, dips, dressings, as a topping, and anywhere else sour cream is usually used.

    Continue to 5 of 10 below.
  • 05 of 10

    Eggs

    Egg White Alternative
    Dorling Kindersley/DorlingKindersley/GettyImages

    Two egg whites or 1/4 cup egg substitute (such as Egg Beaters) can replace each whole egg.

  • 06 of 10

    Bacon

    Turkey Bacon
    Jenna Greenwell/EyeEm/GettyImages

    Turkey bacon, Canadian bacon, or lean smoked ham provides a lower-calorie substitute, retaining the smoky flavor that bacon is known for.

  • 07 of 10

    Light Cream

    Dairy Substitutes
    Andrew Unangst/Photographer's Choice RF/GettyImages

    Combine equal parts 1% milk and evaporated skim milk, and use in cream soups and sauces.

  • 08 of 10

    Whole Milk

    Pouring milk in a bowl

    annick vanderschelden photography / Getty Images

    Reduced fat milk (2%, 1% or skim) makes a lower calorie alternative to full-fat whole milk.

    Continue to 9 of 10 below.
  • 09 of 10

    Whipped Cream

    Whipped cream and whisk in glass bowl
    billnoll / Getty Images

    Evaporated skim milk can be whipped with a little sugar and vanilla extract into a fluffy dessert topping (note: the milk and the beaters must be very cold, but not frozen, before whipping).

  • 10 of 10

    Sugar

    Sugar Alternatives
    Antonios Mitsopoulos/Moment/GettyImages

    Splenda is a sugar replacement product that performs well in sweets and baked goods and is calorie-free. Use Splenda No Calorie Sweetener Granular for items like pie filling, cheesecake, and sweet sauce. Opt for the Splenda Sugar Blend for Baking in baked good such as cakes, brownies, and muffins. Although the Sugar Blend for Baking is half real sugar (therefore higher in calories), it provides a much more desirable outcome for baked goods than using the granular product. (Note: There has been some controversy over the safety of sweeteners such as Splenda. Depending on your personal preference toward sweeteners, you may or may not choose to use Splenda.)