Healthy substitutes for Vegetable oil, in baking
Oil keeps bakes moist but is pure fat and calories. In many recipes you can replace part of it with a moist, lower-fat ingredient, or simply use a better-quality fat.
The 3 best swaps for vegetable oil, in baking
Unsweetened applesauce
Cuts fat and calories in cakes and muffins.
Greek yogurt
Moisture plus a protein boost.
Olive or avocado oil
Same fat, better fat profile: for savoury bakes.
Each line is one metric. The upright rule is vegetable oil. A bar that stops short of it has dropped below the original; a bar that crosses it has gone past.
Vegetable oil884 kcal
Unsweetened applesauce42 kcal
Greek yogurt59 kcal
Olive or avocado oil884 kcal
Vegetable oil100 g
Unsweetened applesauce0.1 g
Greek yogurt0.4 g
Olive or avocado oil–
Vegetable oil0 g
Unsweetened applesauce1.2 g
Greek yogurt–
Olive or avocado oil–
Vegetable oil0 g
Unsweetened applesauce–
Greek yogurt10 g
Olive or avocado oil–
Vegetable oil15 g
Unsweetened applesauce–
Greek yogurt–
Olive or avocado oil14 g
Vegetable oil23 g
Unsweetened applesauce–
Greek yogurt–
Olive or avocado oil73 g
What the lines leave out
- Unsweetened applesauce
- Replaces pure fat with fruit fibre and moisture.
- Greek yogurt
- Adds protein and moisture in place of empty oil calories.
- Olive or avocado oil
- Same calories, but a far better fat profile than refined seed oil.
One swap is just the start
don’t swap one thing. rework the whole dish.
Swapping vegetable oil is one move. izeeva takes the whole recipe you love and reworks every part of it around your tastes and your goals, with the real macro math and a before and after to prove it actually got healthier. Tell it the dish; it does the rest.