Get Fit Recipe Ingredient Substitutes

If your recipe calls for this ingredient:

Try substituting this ingredient:

Bacon  or sausage

Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham) or turkey sausage

White bread, rice or pasta

Whole-grain bread, brown rice, whole wheat pasta

Bread crumbs, dry

Rolled oats or crushed bran cereal (pulse oats or cereal in food processor a few times for crumb-like texture)

Oil in baked goods

Applesauce (ex. 1/2 cup oil use 1/2 cup applesauce), or if you are concerned about texture use half of each (ex. 1/2c oil use 1/4c applesauce and 1/4c oil)
Note: To avoid dense, soggy or flat baked goods, don't substitute oil for butter or shortening. Also don't substitute diet, whipped or tub-style margarine for regular margarine.


Butter, margarine, shortening or oil to prevent sticking


Cooking spray or nonstick pans


Fat-free half-and-half or evaporated skim milk

Cream cheese, full fat

Low-fat or fat-free cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth


Two egg whites or 1/4 cup egg substitute for each whole egg

Flour, all-purpose (plain)

Whole-wheat flour for half of the called-for all-purpose flour in baked goods
Note: Whole-wheat pastry flour is less dense and works well in softer products like cakes and muffins.

Ground beef

Extra-lean or lean ground beef, ground chicken or turkey breast (make sure no poultry skin has been added to the product)

Milk, evaporated

Evaporated skim milk

Milk, whole

Reduced-fat or fat-free milk

Seasoning salt, such as garlic salt, celery salt or onion salt

Herb-only seasonings, such as garlic powder, celery seed or onion flakes, or use finely chopped herbs or garlic, celery or onions

Soups, creamed

Use pureed white beans, mashed potato flakes, pureed carrots, pureed potatoes or pureed tofu as thickening agents

Soups, sauces, dressings, crackers, canned vegetables or canned meat

Low-sodium or reduced-sodium versions

Sour cream, full fat

Fat-free or low-fat sour cream or plain greek yogurt


In most baked goods you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg or cinnamon

Table salt

Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends