It’s no surprise, butter is an ingredient rich in saturated fats. It contains 83 g of lipids per 100 g, including 55 g of saturated fatty acids.
In a move towards incorporating more plants into our diet, we’re also considering alternatives to animal products, and butter is one of them!
It’s not about depriving yourself of fat. As we mention in this episode of our podcast, fat is life. I have selected for you the best alternatives to replace butter, which I recommend to my patients and explore myself for delicious and healthy cooking.
Try multiple options to discover which ones best suit your needs and your taste buds.
📚 Also read | A dietitian selected the top 3 meal substitutes
1. Olive Oil
Among the most commonly used oils, olive oil is ideal for cooking. It is rich in monounsaturated fatty acids, which are considered healthier for the heart and arteries.
In addition, olive oil contains numerous polyphenols, which have anti-inflammatory properties.
My advice: use it for cooking at medium or low heat, as well as for dressing vegetables and salads.
2. Rapeseed, Sunflower, Sesame, Walnut, and Flaxseed Oils
We don’t stop at just olive oil. Feel free to mix different oils according to your tastes and their benefits. For example, rapeseed oil is particularly rich in omega-3 according to this study.
Sunflower oil is ideal for baking thanks to its neutral taste and is rich in omega-6.
Sesame oil, walnut oil, and flaxseed oil offer different properties and flavors. However, be cautious as not all of them tolerate heat well. I recommend using them raw, as seasoning.
In terms of quantities, I recommend replacing 100 g of butter with 80 g of oil.
3. Margarine
Margarine is an emulsion of water and vegetable oil stabilized with emulsifiers which allow it to harden.
It can be an interesting alternative to butter if you choose one without palm oil and with the best omega-6 to omega-3 ratio.
Additionally, studies have shown that using margarine in place of butter helps reduce cholesterol.
4. Nut Butters
I love almond butter, peanut butter, or cashew butter. I find them to be excellent options, rich in healthy fats, proteins, and fibers.
Spread them on bread, add them to smoothies, or use them as an ingredient in both sweet and savory recipes.
I recommend choosing unsweetened and unsalted versions to avoid excess sugar or sodium and to make them easier to cook with.
If you try it, replace 50 g of butter with 50 g of nut butter. You’ll gain in flavor while keeping the tenderness.
5. Applesauce
Finally, if you’re looking to reduce your caloric intake while maintaining the moist texture of butter, unsweetened applesauce can be a clever choice.
It is naturally sweet and adds a touch of sweetness to recipes while replacing butter. You can use it in baking muffins, cakes, and even for sautéing vegetables.
I also recommend using it to reduce the fat content in sauces and dressings.
6. Zucchini
Replace butter with a vegetable? Yes, I often replace butter with zucchini. When grated, it blends perfectly into your cake mix.
It provides a moist texture to pastries, and believe me, it is impossible to detect this green vegetable—a great way to get kids to eat zucchini.
I use it in my home cakes by replacing 100 g of butter with 80 g of grated zucchini, it’s a delight.
Sources and Scientific Studies
Monika Gorzynik-Debicka, Paulina Przychodzen, Francesco Cappello, Alicja Kuban-Jankowska, Antonella Marino Gammazza, Narcyz Knap, Michal Wozniak, Magdalena Gorska-Ponikowska, 2018. Potential Health Benefits of Olive Oil and Plant Polyphenols.
Junjun Shen, Yejia Liu, Xiaoling Wang, Jie Bai, Lizhong Lin, Feijun Luo, Haiyan Zhong, 2023. A Comprehensive Review of Health-Benefiting Components in Rapeseed Oil.
T Seppänen-Laakso, H Vanhanen, I Laakso, H Kohtamäki, J Viikari, 1999. Replacement of butter on bread by rapeseed oil and rapeseed oil-containing margarine: effects on plasma fatty acid composition and serum cholesterol.
