Ingredient Swaps

I try to use alternative ingredients to create recipes that are whole, healthy and lighter in calories, but still great tasting, but I know not everyone has access to everything in all parts of the world.

Here’s some common alternatives for some of the ingredients I use, in case you want to try your hand at something!

FLOURS

Whole Wheat Pastry Flour

White/All Purpose Flour
1:1 Gluten Free Baking Flour
[Same amount by weight, not cups]

Oat Flour

Make your own! Blend Rolled/Instant Oats in Blender until powdered

Store bought options:
– Almond Flour; Same amount by cups, not weight
– Whole Wheat Pastry Flour/All Purpose Flour/Gluten Free Baking Flour
[Not 100% certain about this one; Some readers have had success]
Same amount by weight, not cups

Unflavored Protein Powder

Regular Flour (Whole Wheat Pastry Flour/All Purpose Flour/1:1 GF Baking Flour)

Note for baked goods:
Remove some moisture (mashed banana, applesauce, yogurt);
about ¼ – ½ cup for every 1 cup of Protein Powder subbed out

Coconut Flour

This is a hard one to swap out because its a LOT more absorbent than other flours, but here’s a suggestion:
3 x the amount of Almond Flour.

Almond Flour

Oat Flour; Same amount by cups, not weight

SWEETENERS

Zero Calorie Monkfruit Sweetener

Coconut Sugar
Regular Confectioners Sugar
[Brown Sugar for 0 calorie Brown Monkfruit Sweetener]

Sugar-Free Maple Syrup

Regular Maple Syrup
Honey

Stevia Powder

Powdered Sugar; I use this conversion chart for the stevia shaker.

MISC.

Peanut Butter Powder

⅔ amount of Peanut Butter
Also reduce the amount of liquid (water or milk) used.

Greek Yogurt

Coconut Yogurt

Almond Milk

Regular Milk
Coconut Milk

Peanut Butter

Almond Butter
Tahini
Cashew Butter
[Any Nut or Seed Butter]
Same amount in Tbsp