Your Guide to Healthy Cooking Swaps

The world is very different than it was 10 years ago. Back then, we didn’t know what gluten-free was, nut allergies were few and far between, and vegans were hippies who lived on communes and meditated.

Today, many of us have a restricted diet that we follow. Be it for health reasons or a belief system, we want to choose what we eat more than ever. The good thing is that this growing popularity has opened up doors to new options and alternatives. People around the world are experimenting with what works, and sharing that knowledge.

Going gluten-, animal-, or nut-free no longer means cutting out the foods you love; rather, it means finding new ways to create and enjoy them. Below is a guide to easy swaps you can make to quickly adjust a recipe to your diet. So reopen those eyes next time you’re scrolling Pinterest, that delicious cream of broccoli soup might just be something that you can make!

Image 2

1 cup dairy milk = 1 cup almond, hemp, OR coconut milk

Learn how to make your own here, here and here!

Image 3

1 cup nut butter = 1 cup sunflower seed butter

Image 4

1 cup yogurt = 1 cup unsweetened applesauce OR 1 cup coconut yogurt

Image 5

1 egg = 3 tbs unsweetened applesauce + 1 tsp baking powder, 1 tbs flax meal + 3 tbs hot water or dairy free milk, OR 3 tbs smashed banana.

+What swaps are you all doing in your cooking? We’d love to hear!
Follow Naomi on Instagram @NumieAbbot

Check out Naomi’s blog Numie Abbot

0 0 vote
Article Rating
Notify of
Newest Most Voted
Inline Feedbacks
View all comments
9 years ago

Love these health swaps. I eat pretty healthy (and vegan) so I often don’t need to swap things out for other things, and do allow myself indulgences now and then, but if I am having a particularly naughty week, I would swap out chips and take edamame or avocado instead. They do not sound related, but avocado with a bit of salt and pepper fill the need for something fatty and salty and edamame with salt is a great switch for chips since eating them is a bit similar.

rae of love from berlin

9 years ago

These are great! I’m a vegan so I’m pretty used to doing a lot of these when I’m baking, but it’s always helpful to have a reminder! There are a few in there that I haven’t tried – like the yogurt for apple sauce.

One of my favorite swaps lately is not using oil when baking. In a lot of recipes like muffins and loaves, you can swap out grated zucchini for oil cup for cup. You can’t taste it but it makes such a moist treat!

xx Kathryn

9 years ago

Such a fabulous post – the graphics are so fun and clear. This has been pinned to my “eat this” board xo

Warm Regards,

9 years ago

These substitutions are great! My boyfriend is celiac so i’m always looking for new substitutions for his favourite foods. Kathryn, I’ve never heard of swapping zucchini for oil – I’ll have to try that next time I bake.

northern rustication

9 years ago

Wow, these are great. I am pinning this so I can use it all the time. Thanks for sharing!

9 years ago

Such a fabulous post, these are great!
Love from – a lifestyle, cooking, fashion blog

9 years ago

I like healthy kitchen swaps. I personally don’t like butter & normal milk & reading about swapping butter to bananas sounds awesome! I tried like a month ago oat milk & I liked it more than normal milk.

9 years ago

These are great starters and super easy. I’ve been vegan and mostly raw for 7 years and still learning. There have been so many great products available lately, and information for days! Lately, I have been sprouting quinoa, mung beans and making my own nut milks and vegan cheeses in addition to dehydrating crackers, kale chips, fruit leather, raw granola… I think that dehydrators should be a staple appliance in all kitchens. :)

9 years ago

Woahhh. This is rad.

9 years ago

Ground chia seeds are a great egg replacement – 1tbsp of ground chia seeds with 3tbsp of water = 1 egg. Doesn’t make things rise (may need a little lemon juice and some bicarb soda for that) but it’s great for binding. :)

9 years ago

These are interesting suggestions for baking. I’ll keep them in mind but I’m not sure scrambled banana on toast would quite replace eggs! :)

9 years ago

I seem to mess up every single recipe where I attempt these kind of swaps. Maybe it’s just me. :(
Gypsy Plunder Vintage

9 years ago

this is an awesome guide!! i’m allergic to nuts and used to love peanut butter so much, so finding sunflower seed butter was a great find!