October 19

5 Healthy Butter Alternatives for Vegans and Vegetarians

Dairy butter is an essential element in most cuisines. It’s widely used for baking or just as a spread for a sandwich. The problem is that the traditional butter contains a large amount of saturated fats in it, so it’s considered a very unhealthy food. In time, it may cause clogs in your arteries and increase your bad cholesterol levels, leading to heart diseases. Fortunately, there are healthy butter alternatives that can be made from plant-based products.

Plant Foods to Use as Butter Alternatives

Olive Oil

Although this product is usually used as salad dressing, you can also add it to a mix for cake too. Add ¾ cup of olive oil for every cup of butter you see in the recipe. Olive oil is full of unsaturated fats, which makes it a healthy butter alternative not only for baking, but also in mashed potatoes and sauces for pasta.


If you like eating toast with butter for breakfast, try using avocado as the spread instead. It’s rich in monosaturated fats that lower your bad cholesterol level. Avocados have useful fiber to make you feel full, and will moreover provide you with enough vitamin K and potassium. You can use pureed avocado as an ingredient for baking by substituting the same amount of butter for it as written in the recipe.

Pumpkin Puree

If you like making cakes and muffins with coffee flavoring, try using pumpkin puree as a healthy butter alternative. It will enrich the taste of the cake and add nutrients like vitamin K, potassium, and fiber to your food. Use ¾ cup of the puree for one cup of butter or any other oil you have in your recipe.


Using applesauce as a butter substitute will not only add moisture and fiber to your sweet foods, but will also reduce a huge amount of calories. It works best in sweet recipes. As for the amount of applesauce, use a 1:1 ratio of applesauce to butter in the recipe.

Nut Butter

You can make butter from any type of nuts you love. The most popular are almond and peanut butters. They are incredibly tasty and nutritious, giving you a good dose of potassium, vitamin K, and fiber, just like avocados. These types of butters are heart-friendly as there are lots of healthy fats in nuts.

Try using different butter alternatives to make your food healthier and give it a new flavor. By doing so you’ll make the cooking process more interesting, and the food you make will be healthier and more heart-friendly.

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