Butter is a prominent ingredient in cooking and baking. However, it is rich in calories and high in saturated fats that have been linked with increasing harmful cholesterol levels.
Therefore, people are looking for other low-fat alternatives. A few butter substitutes add healthy fats and nutrition to your diet if you are trying to lose weight or eat healthily.
This article will act as a guide to explore different low-fat butter substitutes.
7 Best Low-Fat Butter Substitute
The best low fat substitute for Butter are – Olive Oil, Avocado, Applesauce, Pureed Prunes, Mashed/Pureed Beans, Mashed Bananas, and Greek Yogurt. They are discussed in detail here –
Olive Oil
Olive oil obtained from olive fruits is rich in antioxidants and is widely consumed for its medicinal properties.
About 100ml of olive oil provides 800kcal of energy. It does not have trans fat and cholesterol. However, it is rich in healthy monounsaturated fats.
Extra-virgin olive oil may be used in place of butter when baking, cooking, sautéing, dressing, and as a dip as it has buttery notes that may mimic the flavor of butter. About 3/4 cup of olive oil may be replaced for every cup of butter. It may be drizzled on bread or bagel.
Summary
Olive oil may be substituted for butter when cooking and baking as it has low levels of unhealthy fats.
Avocado
Avocado is a nutritious fruit that may help lower the risk of diseases and inflammation. About 100g of avocado has 15.4g of total lipids and 7.7g of fiber.
However, it does not contain any saturated or trans fats. But it is rich in monounsaturated fats that help in lowering bad cholesterol levels.
Mashed avocado may be a low-fat butter substitute in baking due to its creamy texture and mild flavor. It may also be used as a spread on toast or bagels.
Summary
Avocado, rich in healthy fats and fiber, may serve as a low-fat butter substitute in baking and as a spread.
Applesauce
Applesauce made from cooked apples is packed with phytochemicals, nutrients, and vitamins that may help to reduce the risk of diseases.
According to USDA, applesauce (100g) provides 1.8g of fiber, 80kcal, and no saturated fat. The use of unsweetened applesauce may be swapped for butter in baking due to pectin that gives structure to baked goods.
It lowers the calories and cholesterol in recipes. However, one may have to adjust the sugar in the recipe as it adds natural sweetness.
Summary
Applesauce may be a preferable low-fat butter substitute adding nutritional value to the baked products.
Pureed Prunes
Prunes are dried plums that have a unique nutrient and dietary bioactive profile with beneficial effects.
Prune puree (100g) offers 257 Kcal with a negligible amount of saturated and trans fats. It provides 2.1g of protein, fiber, and vitamin A.
It may work as a butter substitute in baking dishes due to pectin and sorbitol content as it contributes to fine, even texture. It has deep red-brown color with a chewy texture and a savory-sweet flavor that makes it perfect for baking dishes.
Summary
Pureed prunes may work as a healthy butter substitute in baking dishes due to its natural sweetness and negligible unhealthy fat content.
Mashed/Pureed Beans
Legumes, also called beans, are rich in fiber, protein, vitamins, iron, copper, magnesium, zinc, and phosphorus, which play an important role in managing several health conditions.
100g of black beans provdes 85kcal, 5.38g of protein, and 3.8g of fiber. However, it does not have total saturated and trans fat.
Mashed beans, like cannellini, black beans, may be used to replace butter in baking dishes as legumes add moisture and chewiness to the baked goods. It cuts on unhealthy fats and replaces it with fiber and protein.
Summary
Pureed or mashed beans may be used as a low-fat substitute to replace butter in baking desserts.
Mashed Bananas
Bananas are nutritious fruit that is beneficial for cardiovascular, digestive health, and weight control.
About 100g of bananas provide 89 Kcal, 2.6g fiber, potassium, magnesium, and vitamin C. However, it does not have trans fat and cholesterol.
Mashed bananas may substitute for butter for dense baked goods, like muffins, quick breads, and cookies, due to its creamy texture and low-fat content. Also, it reduces the need for sugar as it provides natural, nutrient-rich sweetness.
Summary
Mashed bananas have an ideal consistency to be swapped as a low-fat butter substitute in baking recipes and making pancakes.
Greek Yogurt
Greek yogurt is an excellent source of calcium, potassium, protein, zinc, and vitamin B6 with beneficial probiotic cultures.
100g of greek yogurt provides 467 kcal of energy, 3.3g of fiber, and 3.33g of protein. It has saturated fat but does not contain trans fat and cholesterol.
It may be used as low-fat butter in baking dishes due to its creamy nature, and it adds a rich tangier flavor to dishes.
Summary
Greek yogurt may act as a substitute for butter when baking with less overall fat and calories.
FAQs
Yes. About 100g of butter has about 50g of total saturated fat and 714 kcal. It also contains cholesterol and phospholipids. These saturated fats make the butter solid and have been linked with adverse health effects.
Nut butter, like almond butter is a great substitute for dairy. However, it rich in calories and fat than dairy butter. But, most of the fat is monounsaturated and polyunsaturated fats that is beneficial for the body. Although almond butter is not a low-fat substitute, it may be a healthy butter substitute.
Bottom Line
Low-fat butter substitutes are a good way to enjoy the savory and baking dishes if you want to cut back on saturated and unhealthy fats from butter without compromising health.
However, you may need to experiment with different substitutes until you achieve the desired flavor and texture.