A complete cooking ingredient substitute list – 

#Top70Substitutes #healthysubstitutes  #replacement #ingredients #fromscratch #tipsandtricks #bakingsubstitutes #missingingredients #healthyalternative #easyhomebaking #substitutingingredients 

A complete cooking ingredient substitute list – Must have in your Food Diary or  your go-to resource when you run out of a particular ingredient. I have spent a huge amount of time gathering these gems and sharing this interesting collection of tips and tricks for substituting ingredients.  I would love you to add to this list. Please do share your substitute ingredient tip – I will be happy to add these onto the list with a link to you.

Before we start with the list few instructions:

1.  When substituting ingredients, take into account the differences in taste, moisture-content, texture and weight. In order to ensure required tastes, substitute one ingredient at a time in a Recipe. Remember baking is food chemistry.

2. When substituting for Sugar and flour, consider the differences in sweetening and thickening power accordingly.

3. Understand the physical and chemical properties of all ingredients when substituting.

4. Measuring accurately will help avoid disappointment.

5. Always try a sample size before going all the way.

Let’s talk flour first  –

Flour

1. Key : Maida | Substitute with whole wheat

Maida Can be replaced in many baked good. Replacing maida with whole wheat can add a whole new dimension to the texture. I love using whole wheat flour in butter cookies, Banana bread, Muffins  and even some savory breads.

Health Benefits – Adds to the nutrients and fibre; because whole wheat includes the outer shell of the grain which aids in digestion and can even lower the risk of diabetes and heart disease.

Quantity — For every cup of white flour(maida) substitute 7/8^th  cup of whole-wheat.

2. Key Maida | Substitute/Mix with Almond flour

Almond flour adds delicious nutty flavour to baked goods. Classic butter cookies, brownies, almond flour pie crust and many more delights can be prepared using almond meal instead of maida.

Health Benefits – Rich in protein, omega-3s. Almond flour is also gluten-free, low in carbohydrates, and high in fibre.

Quantity — Almond flour is much heavier than other baking flours, so when subbing go 1/4^th  cup at a time, I mean for – 1 cup flour would become 3/4 cup flour and 1/4^th  cup almond flour.

Tip : Usually I recommend to mix Almond and Maida.

3. Key Maida | Substitute with black beans

Maida can be replaced with black beans (drained and rinsed) in the making of brownies. Quantity — 1 cup flour for 1 cup black bean puree. Health benefits –Extra dose of protein and cuts out gluten from brownies.

4. Key Maida | Substitute with Nut Flours

Nut flours are more saturated (denser) than other flours. You can use hazelnut flour, walnut flour, almond flour, cashew flour in your baked goods.  It is important to use extra leavening agent (baking powder or baking soda) or only substitute a fraction of the nut flour mentioned in the recipe.

This substitution works best with cookies, cakes, and some sweet breads.

Quantity – For Each cup of Flour mentioned in the recipe: Add  1/4^th  cup nut flour to 3/4^th cup whole wheat or maida- And add an extra ½ tsp leavening agent to ensure a lighter finished texture.

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5. When the recipe says oat flour   

For 1 cup  – 1 + 1/4^th cup old-fashioned oatmeal, ground in blender.

6. When the recipe says Pastry flour

Place 2 tbsp cornstarch in 1 cup and fill the rest up with All Purpose flour 

7. When you don’t have Cornstarch

When you are out of corn-starch -Stir in 1/2 to 1 teaspoon arrowroot per 1 cup of liquid you need to thicken. Heat gently in order to activate its thickening power.

8. When you don’t have self-raising flour

For 1 cup – Add  1 teaspoon baking powder, 1/2 teaspoon salt, and 1/4 teaspoon baking soda in a cup of regular maida.

9. When you don’t have Baking Powder

When you are out of baking powder – Replace 1 teaspoon baking powder with 1/2 teaspoon cream of tartar plus 1/4h  teaspoon baking soda.

10. Key: Baking Soda (Sodium Bicarbonate) | Substitute with baking powder

For 1/2 teaspoon —   use 2 teaspoons baking powder (must replace the acidic liquid in recipe with non-acidic liquid) or  use 1/2 teaspoon potassium bicarbonate ( if available)

Tip –  We mostly use 1/4 teaspoon for every 1 cup of flour

11. When you don’t have Cream of tartar

For 1 teaspoon – Substitute 2 teaspoons lemon juice or vinegar

Sugar 

Sugar

12. Key Sugar | Substitute Apple sauce

Using applesauce in place of sugar can give the necessary sweetness. Health Benefits – cut down on extra calories. One cup of unsweetened applesauce contains only about 100 calories, and one cup of sugar can pack in more than 770 calories! Woowww!

My favourite swap recipes are – oatmeal raisin cookies made with apple sauce, Banana bread, carrot cake.

Quantity — You can substitute sugar with apple sauce in a 1:1 ratio, but for every cup of applesauce you use, reduce the amount of liquid in the recipe by 1/4^th  cup.

13. Key Sugar | Substitute Mashed banana

Just remember, if you’re using mashed bananas as a sugar substitute, cut down on the moisture in your recipe by using less milk or water. That way, your baked goods will come out with the right texture and firmness.

Quantity – For 1 cup sugar Combine 1 cup mashed, overripe bananas with just a few tablespoons water; puree until smooth, adding water as needed to get a smooth consistency.

14. Key Sugar | Substitute Stevia

Stevia is usually sold in powder or liquid drop form and can be up to 300 times sweeter than sugar. The natural sweetener stevia is lower in calories. Since it’s so much sweeter, swap with caution: A recipe calling for 1 cup of sugar should be swapped with 1 teaspoon liquid stevia (or about 2 Tsp stevia powder).

Here is a Stevia conversion chart:

2 Tsp Stevia (powered)=1 Cup Sugar

1 Tsp Stevia (liquid)=1 Cup Sugar

A pinch of Stevia=1 Tsp sugar

Important tip : The consistency that sugar normally adds to the recipe can be replaced with applesauce, fruit puree, yogurt, or any ingredient that will taste right with your recipe and adds moisture. For every one cup of sugar that is replaced by stevia; 1/4 to 1/2 a cup of the bulk should be added.

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When using Stevia in baking , it is important to add fruit puree, yogurt, or any ingredient that…
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15. Key Sugar | Substitute with Agave

Agave nectar can be substituted for part or all of the sugars or liquid sweeteners in many recipes. Drinks, salad dressings, sauces and many desserts are among the easiest substitutions. Agave syrup may cause baked items to brown more quickly, so reduce oven temperatures by 25°F and increase baking time slightly.

Quantity – Agave syrup is sweeter than sugar, you will have to use less quantity. For every 1 cup sugar called for; use 2/3^rd  cup agave, and reduce the liquid in the recipe by 1/4 cup.

In savory foods, such as sauces, dressings and beverages, substitute agave syrup for sugar in a 2:3 ratio. For example, if a recipe calls for 3 teaspoon of sugar, substitute two teaspoons of agave syrup. 

16. Key Sugar | Substitute with Honey

Honey is a healthy substitute for sugar when cooking, and typically makes baked goods moist, flavorful, chewy and darker. Honey is one of my favorite ingredients. 

Quantity – For every 1 cup of sugar, substitute 1/2 to 2/3^rd  cup honey depending on the recipe.

Honey is made up of about 20 percent water, which means you’ll also have to reduce the total amount of liquid in the recipe to counter the extra liquid from the honey. For every 1 cup of honey you’re using, subtract 1/4 cup of other liquids from the recipe.

Also, if your recipe does not have baking soda in the ingredient list, it’s a good idea to add some when using honey. This is because honey is naturally acidic, and baking soda helps balance that acidity to allow the baked good to rise properly. Add 1/4 teaspoon baking soda for every 1 cup honey used.

17. Key Sugar | Substitute with Raisins

For a creative spin on the recipe, blend a cup of raisins in a food processor along with some water. With antioxidants and fiber, these little dried grapes can add a kick to any baked good.

For smoothies and everything else I make raisin paste and keep a small jar in the fridge all times.

Quantity -For 1 cup of sugar – Puree 1 cup raisins with 1/4^th  cup hot water until a thick paste is made

18. Key Sugar | Substitute with Coconut Sugar

Another nice alternative to regular sugar is coconut sugar. This sugar is derived from the coconut palm tree and is touted as being more nutritious and lower on the glycemic index than regular sugar.

Quantity- The granulated form can be used 1:1 in baked goods.

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Did you know this - Replace Sugar with Coconut palm Sugar for healthier baking
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19. When you don’t have Molasses

You can substitute 1 cup molasses with 3/4 cup packed brown sugar + 1/4 water or

1 cup pure maple syrup or  

1 cup dark corn syrup or

you can also substitute molasses for honey. Keep in mind however there will be a difference in flavour 

20. When you don’t have Powdered Sugar at home

In a blender or a food processor, grind regular sugar until powdery. Add in 1 tablespoon of cornstarch or tapioca flour/starch to 1 and ½ cup of regular sugar.

21. When you don’t have Corn syrup

For 1 cup – substitute 1 cup granulated sugar plus 1/4 cup water

22. When you don’t have Brown Sugar

Brown sugar has a nutty, caramelized flavour that is best mimicked by combining 1 cup of granulated sugar with 2 tablespoons molasses.

23. When you don’t have Honey

 For 1 cup – substitute 1 1/4 cups granulated sugar plus 1/4 cup water.

Butter and oil

Butter

24. Key Butter | Substitute with Avocado puree

Using avocado in baked goods is a very simple way to cut out fat. The creaminess and subtle flavour of the avocado can provide great texture to fudge brownies and dark chocolate flavorings.

Health benefits – Full of omega-3 and vitamin E. Though avocado is high in fat, it contains heart-healthy monounsaturated fat, which can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol and help decrease belly fat. Wow!

Quantity– You can substitute avocado for butter in a 1:1 ratio, but since it doesn’t melt the same way it won’t coat your dry ingredients the same. You need to increase your wet ingredients a little to compensate. The trick would be –  just substitute avocados for half of the butter instead.

25. Key Butter | Substitute with Unsweetened applesauce

You might not believe this but the fact is that the applesauce gives quite a similar consistency and a hint of sweetness without all the fat of oil or butter.

Applesauce works well in carrot cake, chocolate cake, spice cake or gingerbread cake, as well as most muffin and in some quick bread recipes. However, I felt that the brownies made with applesauce tend to be dry and crumbly. Cookies get puffy and cake-like, and not crisp or chewy.

 Quantity – Applesauce changes the texture and taste of baked goods and some recipes respond better than others. When in doubt, start by eliminating half the oil, rather than the entire amount (so a recipe using 1 cup of oil would use 1/2 cup oil and 1/2 cup applesauce). If you can’t tell the difference with that swap, try swapping a bit more of the fat next time around.

26. Key Fats |Substitute with Mashed bananas

The creamy, thickening-power of mashed bananas acts the same as avocado when it comes to replacing fat in baked goods. The consistency is ideal, and naturally occurring sugars hold moisture into baked goods.

Health benefits — Bananas are high in potassium, which helps lower blood pressure, and they also help keep your digestive system in check.

Quantity–  One cup of mashed banana can work perfectly in place of 1 cup of butter or oil! But to ensure the greatest success when trimming the fat from your favourite recipes I suggest – that you omit 1/2 cup of butter from a recipe, and replace it with 1/2 cup of mashed banana.

 Do consider the sweetness when replacing (you will have to cut down on sugar quantity too in the recipe)

27. Key Butter | Substitute with Prunes puree

You can use prune purée as a butter substitute. It is low in both fat and calories. It is particularly good for recipes with cinnamon or chocolate.

Prunes are well-known gut simulators, and prune puree is usually available in the baby food section in the food stores.  You can buy puree or make your own by blending 1 cup of pitted prunes with 6 tablespoons hot water until smooth.

Quantity – Replace butter with an equal amount of prune purée – You cut the calories in half, eliminate almost all of the fat and add a little fiber.

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28. Key Butter | Substitute with Greek yogurt

Replace half the amount of butter in your recipe with full-fat plain Greek yogurt. For example, if the recipe calls for one cup of butter, use half a cup of butter and half cup of yogurt. You’ll reduce the calories and the saturated fat. Play around with using more yogurt and less butter to see if you still like the taste and consistency.

29. Key Fat | Substitute with Pumpkin puree

This provides a tasty flavor to baked products.  Muffins and coffee cakes are ideal for this substitute.

Health benefits – Pumpkin purée has very few calories, plus you’ll be adding extra nutrients to your recipes, including potassium, fiber, and vitamin K.

Quantity–  Replace each cup of butter or oil you use with 3/4^th  cup of puree and 1/4^th cup of Butter.

30. Key Butter| Substitute with Vegan butter

This is a vegetable-based butter substitute that looks and tastes very similar to butter. Perfect for vegan recipes. It is solid at room temperature and is usually made from a blend of plant-based oils like palm, soy, and olive. You might find it online or peanut butter is a wonderful substitute for vegan recipe and is easy available.   

31. Key Butter | Substitute with Olive oil

Although olive oil is most commonly used for salads and stir-fry recipes, it is also one of the best butter alternatives for use in baking.

Health benefits – Olive oil is high in calories, but is actually good for your heart, as it’s full of beneficial unsaturated fat.

Quantity – substitute 3/4^th  cup of olive oil for each cup of butter. You can also use it in place of butter in mashed potato and pasta sauce. 

32. Beetroot as a healthy substitute

Steam or boil peeled beets until fork tender and then pulverize in a food processor before adding them to a batter mix. Try using ½ pound beets (about 2 medium-sized) with 3 tablespoons oil for best results.

Works great with homemade brownies. You can also scale back on the sugar, since beets are one of nature’s sweetest veggies.

Health benefits –  Beets infuse brownies with age-reversing antioxidants and the anti-cancer vitamin folate

33. When you don’t have Margarine

 For 1 cup – substitute 1 cup butter or 1 cup shortening plus 1/4 teaspoon salt. 

Eggs 

Eggs

34. Key Eggs | Substitute with Flax meal

This one’s an old vegan trick.  Mocha marble cake comes out great with this substitute. 

Health benefits –  Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects.

Quantity – Mix 1 tablespoon ground flax seeds (flax meal) with 3 tablespoons of warm water and whisk with a fork to combine. Now let it sit for 5-10 minutes before adding to the rest of ingredients. This is equal to one egg.

35. Key Eggs | Substitute with Chia seeds

This substitution works best in muffins, cakes, and cookies.

Health benefits – Chia seeds are rich in omega-3’s and fiber, they also help boost energy and stabilize blood sugar. Some studies show that chia seeds may help prevent diabetes.

Quantity – Add 1 tbsp of chia seeds to half cup of water and allow it to sit for 10 minutes. Eliminate 1 egg with the cup of softened chia seeds. (I would not suggest using both flax meal and Chia seeds in the same recipe.)

36. Commercial egg replacer

It is made from potato and tapioca starch –  Egg Re placer is free of eggs, gluten, dairy, yeast. It is great for vegans and those with food allergies. Binds and leavens at the same time.  This relatively flavorless product does a good job of mimicking eggs in baked goods like cookies, muffins, and some cakes.

Quantity – The ratio mentioned on the box is a good starting point but depending on your recipe, you may have to play around a bit. I mostly use 1 and 1/2 teaspoons replacer combined with 2 tablespoons of water for one egg.

37. Key Eggs | Substitute with Silken tofu

Silken tofu is a relatively flavour less substitute but it can make baked goods dense- Hence it is best used in brownies and some quick breads.

Quantity – Use 1/4 cup of puréed tofu for 1 egg.

38. Baking powder and oil

Leavens and adds moisture to the baked goods. This idea works in the making of cookies and cakes.

Quantity–  combine 2 teaspoons baking powder, 2 teaspoons water and 1 tablespoon canola oil (use only in recipes calling for 1 or 2 eggs max).

39. Key Eggs | Banana for eggs

You can also substitute 1/4^th cup of mashed banana  for each egg called for in a recipe for sweet, baked desserts. This will add some flavor to the recipe, so make sure bananas is compatible with the other flavors in the dessert.

Dairy 

Dairy

40. When you don’t have buttermilk

If you don’t keep buttermilk on hand, you have a couple of options. You can swap 1 cup low-fat milk mixed with 1 tablespoon lemon juice or vinegar for each cup of buttermilk.

Plain yogurt also will work as a buttermilk substitute.

41. When you don’t have Sour Cream

If you’re out of sour cream (or don’t normally buy it) but have plain yogurt in your fridge, you can swap it cup for cup. Just make sure yogurt is not very watery.

42. Key Mayo | Substitute with Greek yogurt

Add some herbs and a squeeze of lemon juice to a cup of Greek yogurt, and they’ll taste almost identical. Plus, this swap will save on calories, and also will provide an extra dose of protein.

43. Milk substitute for Vegans

Soymilk with cereal and Soymilk in cakes and muffins etc, works wonderful for vegans. I use almond milk instead of milk in many Indian sweets too.

44. Substitute for Heavy cream in pastas, soups and sauces

Milk and Butter – This combination is great when your recipe does not call for whipped heavy cream.  Melt 1/3 cup unsalted butter and add to 3/4 cup milk ( low-fat milk ) – add 1 tablespoon flour to thicken your mixture (if required) and stir well.

45. Key Heavy Cream | Substitute with Greek yogurt

Greek yogurt also works very well in cheese cake recipe.

For cheesecake recipes that need some texture, use equal amounts of heavy cream and Greek yogurt. Be careful to use low heat when using yogurt because it tends to curdles too fast.

46. When you don’t have Sweetened condensed milk

For 14 ounce ( 1 tin ) – Use 3/4^th  cup white sugar mixed with 1/2 cup water and 1 1/8^th  cups dry powdered milk: Bring to a boil and cook, stirring frequently, until thickened, for about 20 minutes

47. Healthy option fruit-flavored yogurt

Plain low-fat yogurt with fresh fruit slices (for the sweetness add little bit honey and crush some fruit pieces using a fork)

Extras but interesting substitutes 

Extras but interesting substitutes 

48. Brown rice cereal instead of (white rice cereal) along with flax meal when making Rice Crispies

Brown puffed rice has the same texture when compared to white rice, but with less calories. The flax adds extra fiber, omega-3 fatty acids, and phytochemicals to the mix without compromising flavor!

49. Meringue instead of Butter Cream frosting

Made from just egg whites and sugar, meringue can be a great fat-free substitution for traditional frosting.

50. Graham crackers in cookies and in pie crusts

Avoid the traditional sugar or Oreo cookie crust and use graham crackers. Reduced-fat graham crackers provide the same consistency, flavour and texture with about half the calories of the conventional options.

51. Zucchini ribbons instead of pasta

This is an interesting machine, to make ribbons and noodles of vegetables. 

Thin strips or ribbons of zucchini are a great stand in for carb-packed pastas. Plus, it’s one excuse to skip the boiling—simply sautee for a few minutes and you are ready with carb free delicious pasta.

52. Grated steamed cauliflower instead of rice

Cut both calories and carbs with this simple switch. The texture is virtually the same, as is the taste.

53. Nuts in place of croutons (in salads)

We need some extra crunch when indulging in salads. But rather than getting the extra carbs (and often fat and sodium) that come with croutons, try some lightly toasted slivered almonds, pecans, or walnuts.

54. Rolled oats instead of breadcrumbs

While breadcrumbs can pack extra sodium, using rolled oats seasoned with herbs is a great way to sneak another whole grain into any meal.

55. Silken tofu for creamy dressing

Blend silken tofu into the rest of the ingredients for a creamy dressing or sauce.

56. When you don’t have Allspice

Cinnamon; dash nutmeg; or dash cloves –  mix any time and use.

57. When the recipe says lemongrass

For (1 stalk)  –  Use 1 1/2 tsp lemon zest + 1/8 minced fresh ginger

58. When you don’t have unsweetened Chocolate

For 1 ounce –  substitute 3 tablespoons unsweetened cocoa powder plus 1 tablespoon cooking oil or shortening, melted

59. When you don’t have Sweet Chocolate for baking

For 4 ounces –  substitute 1/4^th  cup unsweetened cocoa powder plus 1/3 cup sugar and 3 tablespoons shortening

60. When the recipe says Coffee, strong brewed

For 1/4 cup -Use 2 tablespoons instant espresso powder dissolved in 3 tablespoons hot water

61. When you don’t have Italian seasoning

Blend of any of these: basil, oregano, rosemary, and ground red peppe

62. When you don’t have Greek seasoning

 1 tsp dried oregano + 3/4 tsp onion powder + 3/4 tsp garlic powder + 1/2 tsp ground black pepper + 1/4 tsp dried mint + pinch of cinnamon + pinch of nutmeg

63. When you don’t have Gelatin

For 1 tablespoon granulated gelatin – Use 2 teaspoons agar agar or 4 sheets gelatin

64. When you don’t have Mustard paste

For 1 tablespoon – Mix together 1 tablespoon dried mustard, 1 teaspoon water, 1 teaspoon vinegar and 1 teaspoon sugar

65. When you don’t have Almond paste

For 1 cup – 1 and 1/4^th  cups ground blanched almonds plus 1 1/2 cups powdered sugar plus 1 egg white plus 1 teaspoon almond extract + pinch of salt

66. When you don’t have Chili sauce

For 1 cup – 1 cup tomato sauce, 1/4 cup brown sugar, 2 tbsp vinegar, 1/4 tsp cinnamon, dash of ground cloves, and dash of allspice

67. When you don’t have Fish sauce

For 1 teaspoon – 1 teaspoon Worcestershire sauce +1 teaspoon light soy sauce with salt

68. When you don’t have teriyaki sauce

For 1/2 cup  – 1/3 cup soy sauce + 3 tbsp rice vinegar + 3 tsp sugar or hone

69. Red wine Substitute

The same amount of grape juice or cranberry juice

70. White wine Substitute

The same amount of apple juice or white grape juice.

I would like to share few of my favorite sauce recipes, which I think would be of interest for you. 

HOMEMADE SUBWAY SAUCES

5 QUICK DIPPING SAUCES

Substituting one ingredient for another should only be done when you don’t have the necessary ingredient on hand in your kitchen. Substitutions can change the flavor and outcome of the finished baked goods.

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