Healthy Living: Five healthier ingredient swap ideas for sweet treats

No matter what you wrote down for your New Year’s Resolution, every once in a while, your sweet tooth cravings may get the best of you. Because sometimes, you might need that pick-me-up cookie after a long day.

Unfortunately, all that sugar can add up and leave you feeling tired and slow. Luckily, there are many substitutes that will satisfy your baked goods cravings and still allow for a wholesome, healthy diet. This can include anything as small as ingredient substitutes to an entirely different healthy alternative to your favorite snack. Whether you’re a fan of pies, brownies, cupcakes, or ice cream, there are always alternatives to match and maintain your diet and health goals while still feeling like you had a treat.

Here is a list of ingredient swap necessities for healthier and (sometimes easier) baking!

Applesauce Instead of Sugar

Baked goods can be dangerous due to their high amount of sugar. So, to ease the effects of these sweet treats, try replacing applesauce with sugar. According to Eat This! Not That!, there are up to 800 calories in a cup of sugar. But a serving of applesauce has just 160 calories! Although you can’t always substitute applesauce—such as with cakes and rising treats—this replacement works perfectly with cookies and pies that include fruit or cinnamon flavoring.

Beans Instead of Flour

Although you can’t really use this substitution for anything that isn’t masked by chocolate, black beans in a chocolate cake or brownies in place of flour will reduce your carb intake and replace it with protein. Although this substitution would be highly noticeable in less sweet treats like bread or muffins, it could be a game-changer if masked by chocolate. In fact, Brit+Co says in those cases, this substitute makes it so you will “never know the difference”!

Chia Seeds Instead of Eggs

If you’re searching for a vegan way to indulge yourself, try using chia seeds in place of eggs. Mix about one tablespoon of chia seeds with three tablespoons of water, letting it rest for 15 minutes. This will create a consistency similar to that of an egg white. A chia seeds substitution is better when mixed in less sweet baked goods like bread or muffins. Chia seeds can also be used as an appetite suppressant and digestive catalyst, which experts say will keep you full longer. Not only is this better for your digestive system, but it also serves as a cheaper alternative to using eggs in your recipe.

Greek Yogurt Instead of Cream

In place of heavy whipping cream, sour cream, or cream cheese, try your favorite brand of low-fat Greek yogurt. This will lighten your recipe in fat and calories while still providing the texture you might need for frosting or baked treats. It also serves as a portion of protein—which will keep you full longer and may even give you back some energy! Simplemost says this difference is virtually unrecognizable—which, considering the 300-calorie-per-cup deficit, is a perfect option towards maintaining your goals.

Cacao Nibs Instead of Dark Chocolate Chips

Dark chocolate is already a natural and healthier alternative to milk chocolate. However, unless you buy specific, organic chocolate chips, generic brands often have unhealthy additives that can hinder your health journey. So, substitute your chocolate chips for cacao nibs, which is essentially condensed cocoa powder. This will give you practically the same taste for all of your favorite chocolate chip cookie, cake, muffin, and pancake recipes.

There are always creative hacks to have your cake and eat it too! These substitutions offer healthy alternatives that can help you on your way to meeting your nutritional goals.