(all substitutes are ]NOT] created equal)
You are making cookies, muffins, or a cake but you don’t have butter, or are simply wanting to try to cut out some unnecessary calories by replacing butter... What can you substitute in? Here are a bunch of options and what you should know about each when you decide to substitute something for butter. This is a guide to help you pick the best butter substitute for your liking.
You are making cookies, muffins, or a cake but you don’t have butter, or are simply wanting to try to cut out some unnecessary calories by replacing butter... What can you substitute in? Here are a bunch of options and what you should know about each when you decide to substitute something for butter. This is a guide to help you pick the best butter substitute for your liking.
The Fatty Substitutes:
Lard
1:1 ratio. This is the stuff my dad goes on and on about saying it clogs your arteries and may send you into a heart attack on the spot. Here is the truth. Lard has more calories, and more total fat than butter. However, lard contains less saturated fat (the more unhealthy fat) and more unsaturated fats (a better fat) than butter. While many believe butter is a better choice nutritionally than lard, experts disagree. While lard may not be superior to butter, it certainly at least comes close. Lard has 5.1g of saturated fat per tbsp while butter has 6g per tbsp of saturated fat but it also has 13g of total fat whereas butter only has 12g of total fat. As far as cooking goes, lard is the choice for pies. Most people agree on the fact that a pastry crust made with lard or 1/2 butter-1/2 lard is unsurpassable in flakiness to crusts made with just butter. Many people also believe that lard offers a more silky fluffiness when used in cakes and cookies. My opinion is that butter and lard should both be used sparingly. I personally prefer the butter taste (but maybe my dad’s brainwashing is still engrained in me).
Crisco or shortening
1:1 ratio. While shortening was once made with loads of trans fat, Crisco has come up with a brand that contains no trans fat (the worst fat) but watch labels carefully. Beware of ingredients labeled "hydrogenated" or "partially hydrogenated". This means they contain some trans fat, even if the label claims they have 0g of trans fat, as these can still have up to 0.5g of trans fat per serving. Trust me, most Americans eat way more than one serving! Shortening tends to contain more total fat and calories than butter or margarine. Shortening is like lard in that it usually has less saturated fat (the more unhealthy fat) and cholesterol and more monounsaturated fat (the better fat) than butter. It was originally designed to be a cheaper replacement for lard. It can be conveniently stored at room temperature. As far as cooking goes, butter cookies are heavier and crisper than shortening cookies. Shortening tends to make more soft and lighter textured baked goods.
Margarine
1:1 ratio. The public opinion is either that it is healthier than butter or that it is the most terrible thing ever made. I’ve come across both opinions. Again it contains less saturated fat, no cholesterol, and some polyunsaturated (healthier fat). The total fat of margarine tends to be very similar to butter. However, many margarine products contain trans fat. Look on the label and find one that doesn’t contain trans fat. Margarines may be slightly superior nutritionally, however many note that it is not as good in baking because it contains a lot less fat, being made up of mostly water and can ruin products. Margarines baking products tend to yield less tender and flaky products. None of these substitutes have butter’s unique taste.
The nutritionally superior options:
Canola Oil
1:1 ratio. If the recipe calls for melted butter, olive oil or canola oil may be good options. Canola oil is higher in calories but lower in saturated fat and has zero cholesterol. It contains some polyunsaturated fat, but beware some brands may contain trans fat. Canola oil is a liquid, so if your recipe calls for melted butter, it works great. However, if it doesn’t call for melted butter, this could create a more greasy product. Many say adding an extra egg helps stabilize this.
Olive Oil
3:4 oil-butter ratio. Cuts back on cholesterol and saturated fat. Healthier substitute but has higher total fat because of higher monounsaturated and some polyunsaturated fats. Olive oil has no trans fat or cholesterol. Products made with olive oil can be greasy just like canola oil. However, if done right olive oil can yield a lighter textured product. Olive oil has a unique taste so it may change the taste of your baked goods.
Apple Sauce
1:1 Ratio. The benefits of using applesauce is that it cuts the calories and fat. However that can also be the weakness! Using applesauce often yields sweeter and softer products. Applesauce products often tend to be more cake-like, dense, and moist. Applesauce is great for cakes but doesn’t work well in crispy products (like cookies). Many experimenters say it is usually better if you leave some butter in the recipe. When using applesauce as a substitutes try the following: use a liquid measuring cup and you may need to decrease the sugar. Don’t alter cooking time because low fat products tend to dry out when they are cooked more. Try doing half butter half applesauce because too much applesauce may give the cake a rubber tire texture. Use unsweetened applesauce.
Avocado
1:2 avocado-butter ratio. Avocados have less calories and total fat. Avocados contain much healthier fats than butter. Avocados have some fat so they are a good substitute when baking cookies. They often yield softer and chewier products.
Non-Fat Greek Yogurt
Reduces calories, and contains 0g fat. If a recipe calls for 1 cup butter put in 1/2 cup butter and 1/4 cup Greek yogurt. Greek yogurt tends to make products creamier and adds tenderness. Yields chewier products with a similar taste. Add one tbsp cornstarch to your nonfat Greek yogurt when you are baking with it.
Pumpkin
3:4 pumpkin-butter ratio. Reduces calories and fat. Pumpkin often adds a unique flavor and color. Pumpkin has similar moisture to butter but adds sweetness. Pumpkin usually alters consistency but is good for baking spice cakes, brownies, muffins and pancakes.
Prune Puree
1:1 ratio. Prune puree is another low fat, low calorie alternative. Prunes contain lots of fiber which helps you stay regular. Use baby food prune puree or make your own with a food processer. Prune puree often gives it a dark color and changes consistency. Prune puree is good for things like chocolate or cinnamon baked goods.
Earth Balance
1:1 ratio. Reduces cholesterol and saturated fat. Contains 3.5 g of polyunsaturated fat and 0g trans fat. Good to put on toast. Works pretty well in frostings and cakes but many complain it doesn’t have quite the same taste.
Olivio Spreadable Butter
1:1 Ratio. Contains less calories and fat then the traditional butter and it is made for baking. It contains healthier fats including 2.5 g of polyunsaturated fats. It is made to taste like butter, but many think it doesn’t quite get the taste.
Beans
1:1 Ratio. Beans cut calories and contribute more protein and fiber. If your recipe calls for oil or melted butter, make bean puree. If it calls for solid butter just mash your beans and use. Match the beans with the color (use black beans only in chocolate or cinnamon baked goods, for spice cake use pinto, and for white cake or cookies use white beans). Beans are like applesauce which make products more cake-like so beans are better substitutes in cakes. Beans are also very cheap and a good way to go if your on a budget!
Bananas
1:1 ratio. 1 banana =1/4 -1/2 cup. Bananas contain much less calories and zero fat. Bananas make products dense, and are not good for light, fluffy products. Bananas are good in quick breads and pancakes. Note that bananas don’t go good with citrus of berry flavors.
Lard
1:1 ratio. This is the stuff my dad goes on and on about saying it clogs your arteries and may send you into a heart attack on the spot. Here is the truth. Lard has more calories, and more total fat than butter. However, lard contains less saturated fat (the more unhealthy fat) and more unsaturated fats (a better fat) than butter. While many believe butter is a better choice nutritionally than lard, experts disagree. While lard may not be superior to butter, it certainly at least comes close. Lard has 5.1g of saturated fat per tbsp while butter has 6g per tbsp of saturated fat but it also has 13g of total fat whereas butter only has 12g of total fat. As far as cooking goes, lard is the choice for pies. Most people agree on the fact that a pastry crust made with lard or 1/2 butter-1/2 lard is unsurpassable in flakiness to crusts made with just butter. Many people also believe that lard offers a more silky fluffiness when used in cakes and cookies. My opinion is that butter and lard should both be used sparingly. I personally prefer the butter taste (but maybe my dad’s brainwashing is still engrained in me).
Crisco or shortening
1:1 ratio. While shortening was once made with loads of trans fat, Crisco has come up with a brand that contains no trans fat (the worst fat) but watch labels carefully. Beware of ingredients labeled "hydrogenated" or "partially hydrogenated". This means they contain some trans fat, even if the label claims they have 0g of trans fat, as these can still have up to 0.5g of trans fat per serving. Trust me, most Americans eat way more than one serving! Shortening tends to contain more total fat and calories than butter or margarine. Shortening is like lard in that it usually has less saturated fat (the more unhealthy fat) and cholesterol and more monounsaturated fat (the better fat) than butter. It was originally designed to be a cheaper replacement for lard. It can be conveniently stored at room temperature. As far as cooking goes, butter cookies are heavier and crisper than shortening cookies. Shortening tends to make more soft and lighter textured baked goods.
Margarine
1:1 ratio. The public opinion is either that it is healthier than butter or that it is the most terrible thing ever made. I’ve come across both opinions. Again it contains less saturated fat, no cholesterol, and some polyunsaturated (healthier fat). The total fat of margarine tends to be very similar to butter. However, many margarine products contain trans fat. Look on the label and find one that doesn’t contain trans fat. Margarines may be slightly superior nutritionally, however many note that it is not as good in baking because it contains a lot less fat, being made up of mostly water and can ruin products. Margarines baking products tend to yield less tender and flaky products. None of these substitutes have butter’s unique taste.
The nutritionally superior options:
Canola Oil
1:1 ratio. If the recipe calls for melted butter, olive oil or canola oil may be good options. Canola oil is higher in calories but lower in saturated fat and has zero cholesterol. It contains some polyunsaturated fat, but beware some brands may contain trans fat. Canola oil is a liquid, so if your recipe calls for melted butter, it works great. However, if it doesn’t call for melted butter, this could create a more greasy product. Many say adding an extra egg helps stabilize this.
Olive Oil
3:4 oil-butter ratio. Cuts back on cholesterol and saturated fat. Healthier substitute but has higher total fat because of higher monounsaturated and some polyunsaturated fats. Olive oil has no trans fat or cholesterol. Products made with olive oil can be greasy just like canola oil. However, if done right olive oil can yield a lighter textured product. Olive oil has a unique taste so it may change the taste of your baked goods.
Apple Sauce
1:1 Ratio. The benefits of using applesauce is that it cuts the calories and fat. However that can also be the weakness! Using applesauce often yields sweeter and softer products. Applesauce products often tend to be more cake-like, dense, and moist. Applesauce is great for cakes but doesn’t work well in crispy products (like cookies). Many experimenters say it is usually better if you leave some butter in the recipe. When using applesauce as a substitutes try the following: use a liquid measuring cup and you may need to decrease the sugar. Don’t alter cooking time because low fat products tend to dry out when they are cooked more. Try doing half butter half applesauce because too much applesauce may give the cake a rubber tire texture. Use unsweetened applesauce.
Avocado
1:2 avocado-butter ratio. Avocados have less calories and total fat. Avocados contain much healthier fats than butter. Avocados have some fat so they are a good substitute when baking cookies. They often yield softer and chewier products.
Non-Fat Greek Yogurt
Reduces calories, and contains 0g fat. If a recipe calls for 1 cup butter put in 1/2 cup butter and 1/4 cup Greek yogurt. Greek yogurt tends to make products creamier and adds tenderness. Yields chewier products with a similar taste. Add one tbsp cornstarch to your nonfat Greek yogurt when you are baking with it.
Pumpkin
3:4 pumpkin-butter ratio. Reduces calories and fat. Pumpkin often adds a unique flavor and color. Pumpkin has similar moisture to butter but adds sweetness. Pumpkin usually alters consistency but is good for baking spice cakes, brownies, muffins and pancakes.
Prune Puree
1:1 ratio. Prune puree is another low fat, low calorie alternative. Prunes contain lots of fiber which helps you stay regular. Use baby food prune puree or make your own with a food processer. Prune puree often gives it a dark color and changes consistency. Prune puree is good for things like chocolate or cinnamon baked goods.
Earth Balance
1:1 ratio. Reduces cholesterol and saturated fat. Contains 3.5 g of polyunsaturated fat and 0g trans fat. Good to put on toast. Works pretty well in frostings and cakes but many complain it doesn’t have quite the same taste.
Olivio Spreadable Butter
1:1 Ratio. Contains less calories and fat then the traditional butter and it is made for baking. It contains healthier fats including 2.5 g of polyunsaturated fats. It is made to taste like butter, but many think it doesn’t quite get the taste.
Beans
1:1 Ratio. Beans cut calories and contribute more protein and fiber. If your recipe calls for oil or melted butter, make bean puree. If it calls for solid butter just mash your beans and use. Match the beans with the color (use black beans only in chocolate or cinnamon baked goods, for spice cake use pinto, and for white cake or cookies use white beans). Beans are like applesauce which make products more cake-like so beans are better substitutes in cakes. Beans are also very cheap and a good way to go if your on a budget!
Bananas
1:1 ratio. 1 banana =1/4 -1/2 cup. Bananas contain much less calories and zero fat. Bananas make products dense, and are not good for light, fluffy products. Bananas are good in quick breads and pancakes. Note that bananas don’t go good with citrus of berry flavors.