Healthy recipesNutritionWeight loss

7 calorie-saving cooking swaps to try tonight

Good news for home cooks: You can cut calories while retaining big flavor in the foods you love.

Jan, 2026
LearnHealthy breakfasts7 calorie-saving cooking swaps to try tonight
Slide 1
Black Beans in Place of Flour
Avocado in Place of Butter
Rolled Oats in Place of Breadcrumbs
Greek Yogurt in Place of Mayonnaise
Pumpkin in Place of Oil
Butternut Squash in Place of Cheese
Applesauce in Place of Oil

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Slide 1

Who doesn't love an indulgent, luscious meal after a long, hard day? And the occasional splurge fits in with most any eating plan. But if you've run out of creative ways to make your favorite foods feel decadant without calorie overload, look no further. It is possible to lighten up comfort foods that are ordinarily high in fat, carbs, and sugar with some simple substitutions.

Upgrade your ingredient lists with nutrient-rich black beans, butternut squash, and more. These substitutions slash calories and give your meal a boost of necessary nutrients.

Written byTaylor Lupo.
Medically reviewed byGaby Vaca-Flores, RD.October, 2025
Sources: Hanan A. Hussien. (2016). Using Vegetable Puree as a Fat Substitute in Cakes. International Journal of Nutrition and Food Sciences + 1
  1. Hanan A. Hussien. (2016). Using Vegetable Puree as a Fat Substitute in Cakes. International Journal of Nutrition and Food Sciences, 5(4), 284-292.
  2. Bob's Red Mill. Oil Substitutes in Baking. June 7, 2018.

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