Butter is a popular spreadable dairy product. It is made by separating butterfat from buttermilk in fresh cream or milk.
Butter is composed of about 80% fat and some varieties contain salt. Furthermore, butter contains about 100 calories per tablespoon, These aforementioned nutritional facts of butter could adversely affect your health.
One may want a butter substitute due to having milk allergies, being lactose intolerance, or other health issues such as high cholesterol levels.
The two main considerations when substituting butter in a recipe are; taste and health impact. For taste, butter has a distinct flavor and this may be perceptible when a substitute is used. From a health perspective, avoiding the saturated fat in butter makes using a substitute preferable.
Below are various substitutes for butter;
1. Olive Oil
Olive oil is perfect for you if you are looking for the best butter substitute that’s rich in flavor and at the same time one that would provide you numerous medicinal benefits. Olive oil can be used for frying, salad dressing or as a dip for bread. Moreover, you can use it to add flavor to your toast, grilled meat, and sourdough bread.
On medicinal benefits, olive oil is rich in monounsaturated fatty acids (widely regarded as healthy dietary fats) that are responsible for the lowering of inflammation, depression, stroke, dementia, and the prevention of heart diseases.
2. Coconut Butter And Coconut Oil
Coconut oil is preferred by many owing to its nature of adding great coconut taste to different dishes. Moreover, many chefs use it to add sweetness to different cuisines. Coconut oil is rich in saturated fats most of which are highly beneficial to the body especially in our digestive systems as they ease the process of digestion.
Coconut oil makes a great spread on toast as well as muffins and is the perfect ingredient for many homemade recipes such as Energy Balls. This oil can also be used when baking or when stir-frying. However, use the oil in moderation as excessive use of coconut oil is quite dangerous owing to its composition of saturated fats.
3. Mashed Bananas
If you are in for a tasty and nutritional breakfast, then mashed bananas will do the trick for you. Mashed Bananas are rich in potassium and fiber responsible for the lowering of blood pressure and reduction of possible risks of cancer and asthma attacks.
Mashed bananas can be used in various baked goods and desserts as they add great flavor to cakes, cookies, and muffins.
4. Nut Butter
Nut butter is a good butter substitute if you’re looking to add some additional nutrient contents in your food. It’s also perfect for individuals who are conscious when it comes to their weight as nut butter is effective for weight management as they have low-fat contents.
Nut butter includes; almond butter, peanut butter, and cashew butter which are perfect compliments for various baked goods and great when used in desserts, toast and celery sticks.
5. Cocoa Butter
Looking forward to the preparation of a mouth-watering delicious meal? Then Cocoa butter is the perfect butter substitute for you. Cocoa butter is rich in antioxidants that lower the chances of you getting a cardiovascular disease. Moreover, cocoa butter consists of healthy fats that your body craves for.
It’s hard to find a good butter substitute that “sticks your meal together”…. this is important in the preparation of compact dishes. So what’s the perfect butter substitute? Try Ghee. Rich in healthy fatty acids that are responsible for building stronger bones, ghee is a good substitute for butter.
From a nutritional perspective, ghee is packed with fat-soluble vitamins that boost your intake on vitamin K, D, and A. Moreover, it’s free of lactose and casein responsible for many allergic reactions.
For those who crave for a dish with a strong buttery flavor, use Ghee in your meal preparations.
Mashed Avocado can be spread on bread just as perfect as regular butter. Avocado adds a subtle flavor when used in baked dishes giving you that delicious meal you deserve. With a high concentration of healthy fats, fiber, vitamin K and vitamin B, mashed avocado injects numerous nutritional benefits to all your dishes.
Fancy a creamy smoothie? Mashed avocado adds all the creaminess you deserve on your smoothie. It’s also delicious on eggs.
Lovers of Mediterranean dishes would find Hummus as the best substitute for butter when preparing their dishes as it adds a unique flavor to their favorite meals. Rich in fiber, protein and Vitamin B6, hummus gives you various nutritional benefits.
Hummus provides a great topping on eggs, sauteed vegetables, mixed greens or can be taken as a snack with raw vegetables.
Applesauce is ideal for baking purposes as it adds some touch of sweetness to your dishes. It can also be used as a butter substitute on your chia pudding, desserts, and oatmeal. From a nutritional perspective, applesauce is rich in vitamin c and has a good proportion of fiber content.
However, caution should be taken on the quantity of applesauce used; the recommended ratio of usage is half the amount as suggested in the recipe.
10. Greek Yogurt
Greek yogurt has low calories and fat content making it one of the best substitutes of butter. Greek yogurt can be perfectly used for baking purposes as it provides a creamy and smooth texture on all your baked dishes.
When used on toast, Greek yogurt gives your toast a delicious taste that would leave you craving for more. And on its nutritional benefits, Greek yogurt provides the body with the essential nutrients responsible for the strengthening of bones.
11. Pumpkin Puree
Pumpkin puree ranks as one of the best butter substitutes that can be added to bread, yogurt, different cakes and muffins. Pumpkin puree is rich in nutrients such as vitamin K, and fiber guaranteeing you numerous health benefits.
The only problem lovers of dishes that have a great pumpkin taste are going to face is that the original taste of pumpkin slightly diminishes when cooked. However, most of its flavor would remain.
12. Nutritional Yeast
Nutritional yeast is the best butter substitute for seasoning. It seasons almost every dish, while at the same time giving you that delicious cheesy taste. Nutritional benefits of the yeast include; protein, Vitamin B6, and Vitamin B12 that act as immune boosters.
13. Chicken Stock, Bone Broth And Vegetable Stock
Chicken Stock, Bone Broth, and Vegetable Stock are all superb for sauteing. Looking for the best substitute of butter that would perfectly replace butter while at the same time retaining that same original taste of butter? Then try these.
The Broth and Stock would keep your food juicier and much tenderer all while adding a delicious taste. Moreover, the Chicken Stock, Bone Broth, and Vegetable Stock are highly nutritious and lower the risk of getting arthritis and cellulite.
14. Vegetable Oil
One advantage vegetable oil has over the many substitutes of butter is that it’s readily available and works in almost all baking recipes, pastries, and bread. For those seeking to improve the texture of their dishes, use vegetable oil.
Vegetable oil also acts as the base for flavored content. Some of its nutritional benefits include; improved body metabolism, decreases the risk of developing heart diseases, and reduced risk for breast cancer.
Buttermilk is widely used in baking, but can also be drunk on its own. This great butter substitute, when used, would flavor your food while providing you with important nutrients such as protein, calcium, and Riboflavin.
16. Shea Butter
Most people only use Shea butter on their skin (as it promotes healthy skin). However, Shea butter is a superb alternative to butter. This kind of butter is edible and is rich in antioxidants, vitamin E and has many essential fatty acids.
17. Prune Puree
It’s almost similar to pumpkin puree; the only difference is that prune puree is more of a prune juice. Prune puree ensures that your body stays hydrated while at the same time gives you tons of nutrients.
Prune juice is a good source of energy, greatly assists in digestion and is rich in potassium, vitamins, and iron.
The above butter substitutes are beneficial as they provide a solution for milk allergies a person may suffer from the consumption of butter, reduces the risk of numerous diseases (especially heart diseases), and offer lactose intolerance relief.
SAVE TO PINTEREST