10 Best Substitutes for Apple Sauce


Apple sauce fundamentally consists of water, apple puree, and ascorbic acid. The apples are cooked before extracting their puree.

Apple sauce contains phytochemicals that reduce your chances of contracting diabetes, cancer, heart ailments. Ascorbic acid boosts immunity and iron absorption in the body.

Free radicals are battled by vitamin C. Fiber aids in reducing cholesterol levels in the body and improves digestion. Pectin fiber is known to nourish the good bacteria present in your gut.

Unfortunately, the antioxidant levels in apple sauce vary based on whether the apples were crushed with or without peels.

10 Best Substitutes for Apple Sauce

The best substitute for Apple Sauce are – Pureed Apples, Molasses, Sorghum Syrup, Mashed Bananas, Mashed Sweet Potatoes, Yogurt, Maple Syrup, Golden Syrup,Dark Corn Syrup, and Honey. They are discussed in detail here –

Pureed Apples

Pureed apples are cooked apples that have been squashed until an even consistency, and smooth texture is attained.

Since they are cooked apples, they have the same health benefits as regular apples.

Apples are rich in fiber and support weight loss by subsiding your hunger and making you feel fuller for longer durations.

Polyphenols in apples have an antioxidative effect that assists in nurturing the heart.

Flavanoids reduce low-density lipoprotein cholesterol deposition in the blood vessels, while pectin performs the task of a prebiotic.

Apple consumption is linked with reduced cancer and diabetes risks.

How to Substitute

Pureed apples can be slightly more viscous than apple sauce. Hence while substituting, you may need to add some water depending upon the dish you choose to prepare.


Molasses is a by-product attained post sugar extraction from sugar beets or sugarcane.

It is a sweet, syrupy, dark liquid perfect for baked goodies like gingerbreads to baked beans.

It is an excellent source of iron, copper, and selenium that function towards safeguarding your bones.

Its calcium content maintains adequate bone density and prevents chronic ailments like osteoporosis.

Molasses come with potassium that regulates blood pressure and increases high-density lipoprotein cholesterols levels in the body—also, molasses aid in stabilizing blood sugar volumes.

But, too much of anything is harmful. Excess intake of molasses can result in increased blood sugar levels.

How to Substitute

Molasses come with a similar consistency to apple sauce. Thus, a cup of molasses can replace a cup of apple sauce, but the taste may vary.

If you are left confused and are wondering how to get started with molasses as an ingredient in your dishes, we’ve got you covered with this amazing recipe by Gordon Ramsay:


Sorghum Syrup

Sorghum is a traditional cereal that belongs to the Poaceae family. It can be transformed into a sweetened syrup that can top your desserts.

Sorghum is a gluten-free substitute for molasses. As compared to molasses, sorghum syrup has more fructose and sweetness.

It is loaded with phenolic compounds that act as antioxidants and prevent cell damage.

It comes with anti-inflammatory and anti-cancer effects that reduce your chances of developing breast cancer.

Sorghum intake aids in weight management and safeguards you from celiac disease.

Unfortunately, sorghum may cause allergic reactions and result in swollen mouth, inching, and abdominal pain.

How to Substitute

Sorghum syrup has a similar texture to apple sauce, so substituting it in any dish won’t be a problem. To replace a cup of apple sauce, go for a cup of sorghum syrup.

Mashed Bananas

Bananas come with impeccable flavor and nutritional value, making them convenient food to curb your midday snack cravings.

They contain potassium, magnesium, copper, fiber, vitamin B6 and C, and proteins.

Pectin in ripped bananas and resistant starch in raw bananas help normalize blood sugar levels and combat hunger.

Dietary fiber found in bananas supports normal bowel movements and overall digestive well-being.

Potassium is a crucial mineral that endorses heart health by regulating blood pressure levels.

This fruit contains dopamine, a type of antioxidant that triggers a good mood and prevents cellular damage. Banana intake guarantees improved kidney health.

How to Substitute

Mashed bananas may form a thick paste, so you may need to add water to get the optimal texture and consistency like than of apple sauce.

Mashed Sweet Potatoes

Sweet potatoes are starch-rich root vegetables that have a sweet taste.

They come with a fine brown-colored outer layer and an interior either white, purple, yellow, or orange in color.

Sweet potatoes are a warehouse of fiber that feeds the good bacteria present in your gut and improves digestive health.

Iron assists in boosting RBC count and hemoglobin levels in the body. Calcium is an essential mineral that upgrades bone and dental health.

Selenium is known to nullify specific cancer risks and uplift your immunity. Beta carotene, an antioxidant, prevents oxidative stress and cell degradation.

How to Substitute

Like mashed bananas, mashed sweet potatoes follow a similar trend. Add water to the mashed potatoes as per the requirement in the dish.


Yogurt is a nutritious compound derived from milk that is crafted from the bacterial fermentation of milk. Yogurt cultures are used to ferment milk lactose.

It is fused with the goodness of calcium, an essential mineral for boosting teeth and bone health and preventing osteoporosis. Vitamin B12 and riboflavin safeguard your heart.

Yogurt is an excellent source of proteins that build our metabolism.

Probiotics like Bifidobacteria and Lactobacillus assist in improving digestive health.

Yogurt intake reinforces your immune response against pathogens and subsides inflammation and pain.

A significant contradiction with yogurt is that lactose-intolerant individuals should not consume it. It may cause a milk allergy due to the presence of whey and casein.

How to Substitute

One cup of yogurt can form an alternative for a cup of apple sauce since it has a similar texture to add to your meals.

Get to know how versatile yogurt is with this super easy to follow food recipe from Tasty Tip:


Maple Syrup

Maple syrup is acquired from sugar maple trees through sap or circulating fluid. It comes with two significant variants, grade A and grade B.

It contains around 24 different types of antioxidants that prevent oxidative stress and cell damage.

Active compounds residing in maple syrups are known to combat the formation of cancer cells.

Maple syrup is low in cholesterol. Its magnesium content boosts brain health and prevents Alzheimer’s disease.

On the flip side, maple syrups are high in calories and sugar that may not be an excellent option for your heart health may cause diabetes complications and tooth decay.

How to Substitute

Maple syrup comes with a very similar consistency to that of apple sauce, so a cup of apple sauce can be replaced with a cup of maple syrup.

Golden Syrup

Golden syrup is a sweet syrup that can be used as a topping for sweet and savory dishes. It is an excellent vegan alternative.

It contains omega-3 fatty acids and fiber, resulting in a powerful effect on your heart and digestion. Copper acts as an antioxidant and prevents cell damage.

It contributes towards reinforcing your immunity and nervous system.

Iron assists in red blood corpuscle formation and generates a dose of instant energy.

Calcium strengthens your teeth and bones, while potassium aids in maintaining normal blood pressure.

Unfortunately, excess intake may lead to obesity, diabetes, and fatty liver ailments.

How to Substitute

Golden syrup comes with a similar texture to apple sauce, but the flavor added to your dishes may differ. Use a cup of golden syrup to replace a cup of apple sauce.

Dark Corn Syrup

Dark corn syrup is a sweet fluid curated from corn starch to replace sucrose. One can use dark corn syrup for baked goodies, either for moisture retention or browning.

The monosaccharides present in dark corn syrup give your food a better taste, texture, color, and freshness. It provides instant energy and boosts your metabolism rates.

Its sugar content can provide you with energy for the future in the form of glycogen. It is an instant mood enhancer and is known to sharpen your cognitive skills.

On the contrary, its high-calorie content may boost risks related to type 2 diabetes, obesity, dementia, liver failure, and heart diseases.

How to Substitute

Dark corn syrup is slightly thicker than apple sauce, so you may require to add some water to attain the ideal texture to suit your dish while substituting apple sauce with it.


Honey is the nectar attained through honeybees. It comes with high viscosity and a sweet taste, containing absolutely no fats, fiber, or proteins.

Honey is a reservoir of antioxidants like flavonoids that prevent cell damage via free radical activities and reduces blood pressure.

It lowers low-density lipoprotein, cholesterols, and triglycerides, making honey consumption safe for the heart.

Honey soothes inflammation and relieves burns and wounds instantly. Young children suffering from cough can consume honey for instant relief.

Apart from the merits, honey is high in calories and sugar content, resulting in obesity and increased blood sugar levels.

How to Substitute

Honey is a viscous substance, and hence you may need to add some water to match it well with apple sauce substitutes.

Instantly learn how to cook lip-smacking meals using honey as a primary ingredient from Chef Sanjyot Keer from Your Food Lab:



Can we use vegetable puree instead of apple sauce in recipes?

Pureed vegetables are a great alternative to apple sauce as they lower your blood pressure, reduce heart-related health hazards and cancers, along with digestive disorders. You can opt for any vegetable of your choice to serve this purpose.

Is peach puree a good alternative to apple sauce?

The peach puree is an excellent source of antioxidants, niacin, copper, manganese, vitamin A, vitamin C, carbohydrates, fiber, and proteins, making it an ideal substitute for apple sauce.

How do we substitute apple sauce with pumpkin puree?

Pumpkin puree is a thick paste attained. Hence ensure that you add just the right volume of water to balance the fluid requirements of the dish you wish to prepare while substituting it for apple sauce.

Bottom Line

Apple sauces generate just the right texture and smoothness to your dishes especially baked goodies.

But during times when apple sauce goes out of stock or when you wish to add some nuances to your dishes, consider these substitutes mentioned above.

We hope this article was worth a glance, and you did find your ideal apple sauce substitute here. Do let us know about your admired substitute for apple sauce if we missed out on it this time.

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About Amanda Jones

Amanda is a person with an eye for detail. She has been cooking since her childhood and loves to bake too. Recently, she's made the decision to pursue baking full-time and quit her 9 to 5 job. In the meantime, she still enjoys cooking and baking for friends and family, especially when it comes time for special occasions like birthdays or holidays!