6 Healthy Food Swaps

• Swap Oil For Greek Yogurt 

Yogurt is one of our favorite healthy food swaps for oil because it’s rich in calcium, B vitamins, trace minerals, and protein — need we say more? Protein, especially, helps with muscle recovery and repair for those big days spent in the gym or on the mountain. So, we tried swapping out oil for 1/3 cup Greek yogurt in Kodiak Blueberry Muffin Mix to make Blueberry Yogurt Muffins, and folks, the results were divine. Try it out and let us know what you think! 

• Swap Butter & Oil For Mashed Banana 

Did you know you can create a cakey, soft texture in your baked goods without the added fat? This isn’t a folktale, it’s a true story — all you need is bananas. When you swap mashed bananas for butter in your cookies, muffins, quick breads, and cakes, the result will not only boast a delicious taste and texture, but you’ll also reap the nutritional benefits that bananas have to offer.  

Bananas are a rich source of potassium, which is known to help with things like muscle cramps. Additionally, this healthy food swap helps to moderate blood sugar levels, support heart health, and improve kidney function. But don’t just take our word for it, try it out in our Banana Chocolate Chip Muffins recipe where we’ve swapped oil for mashed bananas! 

• …OR Swap with Applesauce

Did you know apples pack in nutrients like soluble fiber, vitamin C, potassium, and polyphenol, which are plant compounds with many antioxidant properties. In simpler terms, they’re pretty dang good for you! Like bananas, applesauce can replace butter or oil in almost any recipe to help give your baked goods a tasty boost of nutrition. Don’t believe us? Give this Applesauce Cornbread recipe a go and see for yourself!

• Swap Butter for Avocado

Avocado is a nutrient-dense fruit (yes, it’s a fruit) that houses 20 different vitamins and minerals and is loaded with fiber and monosaturated fats. It provides a smooth alternative for butter that we tested out to make Avocado Brownies. We found that cocoa was the perfect solution for disguising the natural green tint of avocado, and that avocado was the perfect healthy food swap to pack in healthy fats and give this recipe a major flavor boost.

• Swap Eggs & Oil For Flax Seeds

Calling all vegans, and really just everyone else, go egg-free with flax seeds. This versatile ingredient helps lower blood pressure and improve cholesterol levels. Not to mention it’s a fantastic source of heart-healthy alpha-linolenic acids (ALA), a plant-based omega-3 fatty acid. Follow our Chocolate Chip Flax Seed Cookies recipe to discover how we’re using flax egg to make chocolate chip cookies!

• Swap Sugar For Honey or Maple Syrup

Trying to cut back on sugar but don’t want to give up the sweets? No problem. Substitute honey or maple syrup for granulated sugar in any recipes. We suggest using ¾ cup honey/maple syrup for every 1 cup of sugar. Let us know what you think about the results! 

Use the chart below to help you when it comes to making healthy food swaps in your favorite recipes!