Healthy Recipe Substitutions
When you're looking to limit sodium, calories, fat, saturated fat, and/or cholesterol in your diet, try these simple cooking substitutions.
| When recipe calls for | Try this instead | Best for |
|---|---|---|
| • 1 whole egg | • 1/4 cup Egg Beaters® | • Baking, Omelets |
| • 1 teaspoon butter | • PAM® Cooking Spray | • Sautéing |
| • 1 teaspoon butter | • 1 teaspoon oil | • Baking |
| • 1 teaspoon butter | • 1 teaspoon Parmesan cheese | • Pasta Dishes |
| • 1 cup broth | • 1 cup 99% Fat Free & Reduced Sodium broth | • Soups, Sauces |
| • 1 teaspoon soy sauce | • 1 teaspoon La Choy® Lite Soy Sauce | • Asian-Style Recipes |
| • 1/2 teaspoon salt | • 1 teaspoon balsamic vinegar | • Tomato-Based Recipes |
| • 1 ounce ground beef | • 1 ounce 93% lean ground turkey or meatless crumbles | • Meat Sauces |
| • 1 ounce ground beef | • 1 ounce 90% lean ground beef | • Meatloaves, Tacos |
| • 1 ounce cheddar cheese | • 1 ounce feta cheese | • Salads |
Or, try these easy ways to add nutrients such as fiber or whole grain.
| When recipe calls for | Try this instead | Best for |
|---|---|---|
| • 1 cup regular pasta | • 1 cup whole-grain pasta | • Any Pasta Recipes |
| • 1 cup cooked white rice | • 1 cup cooked brown rice | • Any Rice Recipes |
| • 1 ounce meat | • 1/4 cup canned beans | • Soups, Stews |
| • 1 cup iceberg lettuce | • 1 cup dark leaf lettuce | • Salads, Sandwiches |
next to ingredients in our recipes.
