Unsalted nuts pack flavor and crunch and give dishes a nice boost of protein. Instead of high-fat, salty croutons in salads or super-sugary granola in yogurt, substitute a handful of nuts. Walnuts and almonds are our heart-healthy favorites. Just don’t go overboard — a small handful is high in calories.
Top 10 Food Substitutions for Healthier Cooking
There are some simple ingredient swaps you can make during cooking and baking to make your favorite dishes even healthier. Here are some of our favorites
Nuts for Croutons in Salads or Granola in Yogurt
Full List
Food Swaps
- Applesauce for Oil, Butter or Sugar
- Nonfat Greek Yogurt for Mayo or Sour Cream
- Mashed Avocado for Butter or Oil in Baking
- Mashed Bananas for Sugar, Butter and Fats
- Nuts for Croutons in Salads or Granola in Yogurt
- Rolled Oats for Bread Crumbs
- Soda Water for Tonic Water
- Whole Wheat Flour for White Flour
- Zucchini Ribbons or Spaghetti Squash for Pasta
- Pureed Potato for Cream to Thicken Soup