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You’ve already started mixing half of your ingredients together when you open

the cabinet to find you’re missing something crucial. We’ve all been there. In the

moment, you get creative, substituting things you have on hand for things you don’t,

but did you know that cooking substitutions are for more than just eleventh-hour

baking? They can be a quick and easy way to tweak your favorite recipes to lose

weight, fit dietary restrictions, and keep things a little healthier.

This Substitutions in Cooking Guide is brought to you by MyHealthKC in partnership

with Shawnee Mission Health. MyHealthKC is committed to supporting healthy

living in Kansas City by empowering our community with health and wellness

resources. For more information, visit MyHealthKC.com.

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For every cup of sugar, try one of the following:

1/2 cup honey • For best results: decrease other liquid in the recipe by

2-4 tbsp., add a pinch of baking soda, and decrease oven

temperature by 25 degrees.

• Best for those wanting: a lower glycemic index than sugar,

but similar amount of calories.

S ugar Substitutes

2/3 cup agave nectar• For best results: decrease other liquids by ¼ cup, increase

cook time by 6 percent, and decrease oven temperature

by 25 degrees.

• Best for those wanting: a low glycemic index, or those

on a low-carb diet.

The glycemic index measures how food affects your blood sugar. By monitoring the glycemic index of what you

eat, you can cut sugar, lose weight and adapt recipes for diabetes.

3/4 cup pure maple syrup • For best results: decrease other liquid in the recipe by 3

tbsp., add ¼ tsp. baking soda per cup of maple syrup, and

decrease oven temperature by 25 degrees.

• Best for those wanting: more vitamins, minerals and

antioxidants, fewer calories, or a lower glycemic index.

1 cup coconut palm sugar • Best for those wanting: more vitamins and minerals,

a lower glycemic index, or a 1:1 sugar substitute.

1 cup unsweetened applesauce • For best results: decrease other liquids by ¼ cup.

• Best for those wanting: lower cholesterol, lower

calories, or a lower glycemic index than sugar.

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For every cup of milk:

Cashew milk, coconut milk or almond milk• Best for those wanting: a 1:1 substitute.

dairy & egg Substitut es

For every cup of heavy cream or buttermilk:

Canned coconut milk• For best results: use canned coconut milk, not boxed. Shake

the can well before using.

• For whipped cream, refrigerate your canned coconut milk

and do not shake. Skim the solid cream off the top and whip

with chilled beaters.

• Best for those wanting: a rich, creamy texture in sweet or

savory dishes, a whipped garnish, a 1:1 substitute.

• For best results: to get the tangy flavor of buttermilk, add 1

tbsp. lemon juice.

• Best for those wanting: to add a tangy touch to any recipe.

Whether you’re lactose-intolerant, eat a plant-based diet, or just don’t like the taste, there has never

been an easier time to live a dairy-free lifestyle. These days, dairy substitutes can match or out-

perform the calcium and protein content of dairy if you choose the right option.

For every one of the following, try one of our dairy-free substitutions.

For every cup of yogurt:

1 cup unsweetened applesauce or coconut yogurtBest for those wanting: something a little thicker.

For every egg:

1 tbsp. chia seeds and 1/3 cup water• For best results: mix and let sit for 15 minutes to

absorb the water.

• Best for those wanting: something that mimics the

binding texture of an egg.

1/2 cup of mashed banana• Best for those wanting: a bit of added sweetness

and less fat in their baking.

3 tbsp. peanut butter• Best for those wanting: an option with protein, but not

necessarily fewer calories. Peanut butter will increase

the caloric content of your dish.

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For every cup (two sticks) of butter,

try one of the following:

3/4 cup of avocado • For best results: use in rich, chocolaty baking.

• Best for those wanting: a heart-healthy option,

fewer calories, or a dairy-free option.

Fat Su bstitutes

1 cup unsweetened applesauce • Best for those wanting: to lower cholesterol, cut

calories or decrease fat.

There are a few different reasons you may want to cut the fat in your recipes. With some clever substitution, you may

be able to remove some, if not all, of the fat from your favorite dishes. Less fat can lower calories, make dishes more

heart-healthy and aid in cholesterol control.

1/2 cup of Greek yogurt • For best results: try replacing half the butter in your

recipe with Greek yogurt.

• Best for those wanting: to reduce calories and

saturated fat.

1/2 cup of mashed banana • For best results: reduce cooking time slightly.

• Best for those wanting: a heart-healthy option,

fewer calories, or a dairy-free option.

For every cup of sour cream, try one of the following:

1 cup of Greek yogurt• For best results: use plain, nonfat Greek yogurt.

• Best for those wanting: to reduce the fat content of a dish.

1 cup of unsweetened applesauce• This substitution works best in baking.

• Best for those wanting: to add fiber and cut fat in

their baked goods.

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Cheat Sheet

1 cup sugar 1 cup milk

1 cup vegetable oil

1 cup sour cream

1 cup buttermilk1 cup butter(2 sticks)

1/2 cup banana (mashed)

Healthy substitutions

1 cup Greek yogurt (plain, nonfat)

1 cup coconut milk (canned) + 1 tbsp. lemon

1 cup almond, cashew or coconut milk

1/2 cup honey

1 cup applesauce (unsweetened)

1 cup heavy cream 1 cup coconut milk (canned)

1 egg 3 tbsp. peanut butter

Want a copy for your fridge? Download our printer-friendly version.

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At MyHealthKC, our goal is to be a health and wellness resource that empowers the people of

Kansas City to live happier, healthier lives. If you enjoyed this guide, you may find some of these

related sources useful in your health journey.

Busy Person’s Guide to a 7-Day Cleanse

What is “clean eating?” How do I know where to begin? The Busy Person’s Guide to a 7-Day Cleanse

will show you exactly how to restart your gut health and jumpstart your overall wellness.

Download Guide

Shawnee Mission Outpatient Nutrition Clinic

for Nutrition and Weight Management

Looking for more help with managing your diet? Whether you have diabetes, food allergies or just want

to lose weight, the Outpatient Nutrition Clinic has a skilled team of professionals ready to help you.

Get More Information

Nutrition Classes from Shawnee Mission Health

If you’d like to take a deep dive into the world of nutrition, try one of Shawnee Mission

Health’s nutrition classes. We offer a variety of informational, affordable classes on

food and wellness.

See Class Information

Shawnee Mission Heart & Vascular Center

Looking for ways to stay heart healthy and prevent heart disease? Shawnee Mission

Health’s Heart and Vascular Center can help.

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HEARTAware Risk Assessment

Do you know your risk for heart disease? This short survey will help you identify and

address medical and lifestyle factors affecting your heart health.

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