Fitness / fruit / health benefits / nutrients / nutrition / Uncategorized

Healthy Baking Swaps

Peering into the glass case of a bakery case or ogling the mouthwatering concoctions at your local cupcake shop is half the fun when indulging in a sweet treat. But if you’re skipping that part and making your baked goods at home, then there’s really no reason not to healthify what you’re putting into your body. Bonus: Avocado-based frosting and quinoa-spiked scones are all the rage.

When you’re the one doing the baking, it’s not just the fork that’s in your hand. You’re now holding the spoon, the spatula, and the whole recipe. You’re the one in control over what you are putting in your baked goods, and you can make them as healthy and low calorie as you want!

It’s time to dump the refined white sugar and fattening oils—into the trash instead of the mixing bowl. Introduce these healthy swaps to level up your baking game and you may just find your sweet tooth is even more satisfied! And if you’re a fan of baking mixes, then you want to keep an eye out because I’m going to be bringing you another best and worst list this one will be best and worst of baking mixes.

If you’re new to my blog I’ve done a few posts about the best and worst of something. If you are Interested In reading that Here are the links to the past best and worst

Best Iced Coffee Click Here

Best “Diet” Ice Cream Click Here

Worst “Diet” Ice Cream Click Here

Best Protein Powders (Animal and non-animal protein) Click Here

Worst Protein Powders (Animal and non-animal protein) Click Here

Worst “Diet” Protein Bars Click Here

Best “Diet” Protein Bars Click Here

Unsweetened Applesauce

Unsweetened Applesauce has been an oil or butter replacer for as long as I can remember. Sugar tends to be the foundation for many baked goods (I’m a baker and I’ll be honest I do use sugar from time to time and when I do use It I tend to use a lot) Now I use sugar replacers or sweetened applesauce, but there are much savvier ways to sweeten up your goodies. Swap in one cup of unsweetened applesauce for one cup of sugar to cut fat and calories. Head to head, applesauce boasts only about 100 calories while the same amount of sugar contains nearly 800!

Greek Yogurt

When it comes to making baked goods healthier, the goal is to lower the fat and carb content without compromising taste. Greek yogurt is higher in protein and lower in fat than other dairy products and it can be used in place of sour cream or oil. It’s not always a one-to-one ratio, so you could try replacing half and do some experimenting with different recipes. If you’re dairy free and your recipe Is higher In fat then you want to look for a replacer that Is high In fat.


I get It It’s tough to avoid all forms of sugar, so switching to more nutrient-dense options like honey can help ensure that you’re not stuffing your face with totally-empty calories. Honey is rich in vitamins and minerals and has an anti-inflammatory effect on the body. What’s more? Honey doesn’t send your blood sugar levels in a tailspin the way that white sugar does, so you’ll experience less wacky cravings and shifts in energy levels. If you are avoiding animal products and you want to use vegan “honey” bee free honee you want to experiment with the ratio because vegan “honey” tends to be thicker and heavier. I would recommend the mint or the original flavor of bee free honee.

Black Beans

I get It you might not be Into any form of beans but if you know someone who Is vegan or gluten free or trying to be healthier you can give that person this advice. Beans in brownies may sound a bit bizarre, but don’t knock ’em until you try ’em. Pureed black beans add a hit of protein and fiber, and they can be used instead of white flour in brownie recipes. Go ahead and use one cup for one cup. How I make black bean brownies I use 1 cup of black beans and 1 cup of GF Flour I then replace eggs with chia egg replacer and I usually add vegan honey in place of regular sugar and vanilla extract. It sounds gross but like I said don’t knock It until you try It.

Mashed Bananas

No need to reach for sugar when fruit provides natural, nutrient-rich sweetness all on its own. Mashed bananas have an ideal consistency to be used in place of butter and oil, and their natural, sweet flavor makes them a good swap for sugar, too. Bananas are a good source of vitamin B6 and potassium and are best used in recipes for cookies, brownies, pancakes, and muffins.


Whether you sneak in a few spoonfuls of ground flaxseed into your batters or craft a flaxseed egg in place of real eggs, incorporating this superfood into your baking endeavors will turn a regular cookie into a super healthy treat. Flaxseeds promote healthy digestion, help lower cholesterol, and also cut your risk for diabetes.

Coconut Flour

I personally don’t like coconut In any form except for coconut water and I only drink coconut water once In a blue moon Coconut flour is made from dried, grounded coconut meat and is a gluten-free alternative to wheat-based flour. Adding coconut flour into the mix will not only lower the total carbohydrate count, but it will boost the fiber content as well, making your sweets a bit more satisfying.

Fig Puree

Fig puree can be used in recipes instead of margarine or butter to lower the fat content and add nutrients like fiber, vitamin B6, and copper. While swapping figs into your batches will boost the nutritional value of the food, do note that this puree is best when used in recipes for darker-hued baked goods like brownies, chocolate cookies, and cakes.

Prune Puree

Along the same lines of fig puree, prune puree can kick up the fiber content of your baked goods and help to reduce fat content. One half cup of prune puree can be used in place of one cup of margarine. Margarine is made with unnatural hydrogenated fats, which are full of omega-6 fatty acids, which have been shown to cause inflammation in the body and may be linked to diseases such as cancers, heart disease, and obesity. To lay it out one cup margarine has 1,627 calories and 183 grams of fat, while a half cup prune puree is about 375 calories and has 0 grams of fat. For more foods to battle against inflammation. And prunes can help you become regular If you need help In that department.

Powdered Peanut Butter

The addition of peanuts or peanut butter in a recipe can add fat and calories rapidly. Powdered peanut butter like PB2 is made by removing the oil and water from peanuts and thus has 85 percent less fat calories than traditional peanut butter. The powder can be mixed with water to create a peanut butter, or used as a flavor like other powders (in smoothies, cookies). For reference, two tablespoons of regular peanut butter equal 188 calories and have 16 grams of fat, while 2 tablespoons of PB2 has just 45 calories and 1.5 grams of fat.

Chia Seeds

Chia Seeds should become a staple In any “healthier” baking. A superfood no matter what you do with them, chia seeds tremendously bump up the fiber content of your food. They can be used in place of an egg by mixing one tablespoon of chia seeds with three tablespoons of water and letting them thicken for 15 minutes.

Maple Syrup

Maple Syrup Is expensive especially the grade A maple syrup. I recommend If you are using It as a sugar replacer that you want the best stuff. A little goes a long way when you are using It to replace sugar. I usually will use 1/2 a cup of maple syrup to every 1 cup of sugar. Forget nutrition-less white sugar and replace it with 100% pure maple syrup to boost the health factor of your baked treats. Maple syrup provides added minerals to the mix and has a less dramatic effect on blood sugar when compared to regular, more refined sugars.

Canned Pumpkin

People often underestimate how caloric oil is. Ready for this little fact? “One cup of vegetable oil has 1,927 calories and contains 218 grams of fat. The reason it is so high calorie is because fats are calorie dense. Instead of vegetable oil, you can sub in 100% pureed pumpkin. Use one cup pumpkin for one cup oil, which will only contribute 100 calories and zero fat.


Butter may make your treats seriously rich and creamy, but it also turns them into little fat and calorie bombs that blow up your belly. By swapping in half of a tablespoon of avocado for one tablespoon of butter, you can cut the fat and calorie content significantly and increase the satisfaction factor.

Unsweetened Cocoa Powder

YAY CHOCOLATE! The power of chocolate prevails! Cocoa in its raw form has been found to help reduce stress, fight belly fat, and fight off free radical damage. Cocoa powder can easily be added to cookies, cakes, and pancake recipes for an antioxidant-dense boost.


I bet you’ve never thought about using berries instead of chocolate chips. Did you know that berries are an incredibly rich source of antioxidants, which stand up to free radical damage and support healthy skin and a strong immune system? Rather than reaching for chocolate chips to sweeten up your batters, mix in a healthy dose of berries. Raspberries, in particular, are a good source of gut-busting fiber and can help make you treat much more filling.

Final Thoughts

Like always when I do these types of blogs I’m giving you my thoughts based on what I have learned and researched. You may or may not agree with some of these things that I mentioned In today’s list for example bananas. People will look at It as bananas have sugar and sugar Is bad. Well, the sugar In the bananas breaks down into glucose and it gets stored as energy to be used as natural energy so you might not have to rely on an energy drink or coffee to get you going.

And like always If you have any questions please don’t hesitate In reaching out. I am more than happy to answer any questions you may have.

Thank You!

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

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Hello, my name Is Amanda and I'm the woman behind AmandaExplainsIt. I'm a Free Spirit, coffee sipping blogger and I embrace all of the messy parts of life.I'm a mommy of two precious doggies and an advocate for food allergies, animals, and nutrition In real life. I've always loved writing and writing a blog fulfills that. I'm all about spirituality and going with the flow of things. I'm new to the beauty world and I'm excited to share what I learn along the way. Come back often because I post often and I post things related to but not limited to Beauty Reviews, Product Reviews, Spirituality, Nutrition and Food Allergies, and Gluten-Free Recipes. If you like what you read let's be friends. ~XOXO A.

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