Simple Baking and Cooking Swaps for Your Favorite Holiday Meals

From buttery cookies to creamy casseroles, traditional holiday dishes are comforting but often calorie-heavy. Making smart swaps can help you maintain the joy of holiday meals while cutting back on fat, sugar, and calories.

Here are some easy baking and cooking swaps to make your holiday dishes healthier—without sacrificing flavor or festivity.

Baking Swaps: Sweet Treats, Smarter Choices

Applesauce for Oil or Butter

• Swap: Replace up to half the oil or butter in baked goods with unsweetened applesauce.
• Why: Applesauce adds moisture and natural sweetness, cutting down fat and calories.

Greek Yogurt for Sour Cream

• Swap: Use plain, non-fat Greek yogurt in recipes that call for sour cream.
• Why: Greek yogurt has fewer calories, less fat, and adds a protein boost.

Whole Wheat Flour for All-Purpose Flour

• Swap: Substitute half of the all-purpose flour with whole wheat flour.
• Why: Whole wheat flour adds fiber and nutrients while still yielding delicious baked goods.

Spices for Sugar

• Swap: Reduce sugar by 25% and enhance flavors with spices like cinnamon, nutmeg, or vanilla extract.
• Why: Spices naturally boost sweetness and depth without extra calories.

Dark Chocolate for Milk Chocolate

• Swap: Use dark chocolate (70% cocoa or higher) instead of milk chocolate in recipes.
• Why: Dark chocolate offers antioxidants.

Dessert Makeover: Lighter Versions of Favorites

• Pumpkin Pie: Use evaporated skim milk and reduce sugar by 25%.
• Cookies: Add oats or shredded carrots for fiber and reduce butter by using a mashed banana.
• Brownies: Replace half the butter with black beans—trust us, they’re still delicious!

Check out the Season of Wellness Dessert Recipe pack for recipes!

Cooking Swaps: Lighter, Flavorful Holiday Dishes

Mashed Cauliflower for Mashed Potatoes

• Swap: Replace half or all of the potatoes with steamed cauliflower.
• Why: Cauliflower is lower in calories and carbs, while still creamy and satisfying.

Low-Sodium Broth for Heavy Cream

• Swap: Use low-sodium vegetable or chicken broth instead of heavy cream in soups or casseroles.
• Why: Broth reduces fat and calories while maintaining a creamy texture.

Avocado for Mayo or Butter

• Swap: Substitute mashed avocado for mayonnaise or butter in spreads or baked goods.
• Why: Avocado provides healthy fats, fewer calories, and a creamy consistency.

Zoodles or Spaghetti Squash for Pasta

• Swap: Replace half or all traditional pasta with zucchini noodles or roasted spaghetti squash.
• Why: These alternatives are lower in carbs and calories, making room for more indulgent toppings.

Herbs and Citrus for Salt

• Swap: Use fresh herbs, garlic, and a splash of lemon juice to enhance flavor instead of extra salt.
• Why: This lowers sodium content while brightening up dishes.

Practical Tips for Success

Start Small

• Introduce one or two swaps per recipe to ease into healthier cooking.

Taste as You Go

• Adjust spices and flavors to make sure your dish is as delicious as the original.

Share the Changes

• Let your family and friends know about the healthier ingredients—they’ll appreciate your effort to create something nourishing and tasty!