For a (secretly) healthier holiday, try these recipe substitutions

November 23, 2015 | by Sara Lewis

Egg Whites as a suggested recipe substitutions To make your holiday recipes healthier, without anyone noticing, try these recipe substitutions.

A healthier holiday meal doesn't have to mean a big plate of raw carrots and kale – not that there's anything wrong with that. Instead, it can amount to a small change here, a small change there, and maybe a tweak beyond that.

Dietitians at City of Hope, which promotes a healthful lifestyle as a way of reducing cancer risk, suggest these substitutions for your holiday favorites. These tips are so smart, your guests might not even notice them. 


If your recipe calls for: Use instead:
Whole milk Fat-free milk or 1% low-fat milk
Heavy cream Evaporated skim milk, whole milk or light cream
Whole eggs 2 egg whites or 1/4 cup egg substitute or 1 tsp. oil and 2 egg whites, whipped lightly
Sour cream Nonfat cottage cheese with lemon juice, fat-free sour cream or nonfat plain yogurt
Cream cheese Fat-free cream cheese
Mayonnaise Nonfat plain yogurt or fat-free mayonnaise
Whipped topping Sugar-free whipped topping mix, nonfat vanilla yogurt, or light or fat-free nondairy whipped topping
White flour 1/2 white flour + 1/2 whole wheat flour or oat bran
Salt Fresh herbs and spices, lemon juice or hot pepper sauce
Sugar Reduce amounts, using non-nutritive sweeteners
Shortening Canola oil (3/4 cup oil = 1 cup shortening)
Meat, fish, poultry Use limited quantities; remove skin and all visible fat

MedLinePlus, offered by the National Institutes of Health offers more information on the connection between a healthy diet and lower cancer risk.


Find these healthy Thanksgiving recipes on our website:


Back To Top

Search Blogs