• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Shane & Simple

  • Recipes
  • Main Dishes
  • Side Dishes
  • About
    • Subscribe
    • Contact
    • Work With Me
  • ebooks
    • Meal Planner
    • 5 Day Kickstart
    • 5 Day Kickstart (printable version)
menu icon
go to homepage
  • about
  • recipes
  • blog
  • subscribe
  • contact
  • Connect

    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • about
    • recipes
    • blog
    • subscribe
    • contact
  • Connect

    • Facebook
    • Instagram
    • Pinterest
  • ×

    Healthy Substitutes For Oil In Baking

    Healthy substitutes for oil in baking! Making the switch to a whole-food, plant-based diet doesn’t mean you can’t enjoy delicious and wholesome homemade baked goods. You can take just about any recipe, vegan or not, and make it better and healthier by replacing the oil or butter.

    Bottle of olive oil on table.

    Table of Contents

    • Unsweetened Apple Sauce
    • Nut Butters
    • Silken Tofu
    • Aquafaba
    • Mashed Banana, Pumpkin or Sweet Potato
    • Check Out These Oil-Free Recipes
    • Resources

    Unsweetened Apple Sauce

    Applesauce is great in cakes, muffins, and soft-baked cookies. The ratio is typically 1:1. So, if the recipe calls for ½ cup of oil, use ½ cup of unsweetened applesauce.

    Use applesauce for recipes that are moist and dense. It’s perfect for banana bread, carrot cake, chocolate cake, and fruity muffins.

    DON’T use applesauce that is sweetened or flavored. Blah! And, applesauce is not good for cookies you want to bake up thin and crisp. But, we will be talking about it. Also, baked goods made with applesauce are best when you let them cool at least 10-15 minutes before cutting to prevent crumbling.

    Banana bread in loaf pan with parchment paper.

    Nut Butters

    Nut butters like SUNFLOWER, Homemade Almond Butter, and CASHEW BUTTER are great for cookies. Especially thin or crisp cookies. Use nut butters that are ALL natural with no added oil. Use an equal amount of nut butter to replace the butter or oil in a recipe. Almond butter is great. Remember, nut butter is no bueno for those with nut allergies and it’s high in fat.

    Chocolate chip cookies on parchment paper

    Silken Tofu

    Silken tofu is good for recipes that are a little more dense as well. Use in baked goods with strong flavors like chocolate. Use ⅓ cup of silken tofu to replace every ½ cup of oil. You can blend silken tofu to make a puree and use it as an oil substitute in cookies, muffins, cakes and brownies.

    Chocolate walnut brownies on a cooling rack.

    Aquafaba

    What is aquafaba? This is just a fancy word for chickpea juice. Yes, the juice in the chickpea can. The flavor is actually pretty neutral and the consistency is very similar to vegetable oil. I recently baked a cake with it and it’s one of my favorite oil replacements so far. It’s also great for cookies and muffins or just about anything else really! Use an equal amount of aquafaba to replace the oil in any recipe.

    Blueberry muffins cooling on wire rack.

    Mashed Banana, Pumpkin or Sweet Potato

    You can use mashed bananas, pumpkin or sweet potato for scones, muffins and bread. Use ⅓ cup of any of the three to replace every ½ cup of oil. Keep it mind that this is really only an option if you want the final product to have a slight banana, pumpkin or sweet potato flavor! But, that ain’t a bad thing.

    There you have it. Replacements for healthy oil-free plant-based baking. Pretty simple, right?

    Check Out These Oil-Free Recipes

    • The Best Fluffy Vegan Pancakes
    • Healthy Vegan Banana Bread
    • Vegan Classic Peanut Butter Cookies
    • The Best Vegan Belgian Waffles
    Chocolate chip muffins on table with flowers.

    Resources

    For more information on the science behind the problems with oil in your diet, check out the following resources:

    • Why Olive Oil Is Not Healthy For Your Heart by Rosane Oliveira, DVM, PhD
    • Is Coconut Oil Healthy or Hazardous? by Alona Pulde, MD & Matthew Lederman, MD
    • Olive Oil & Artery Function by Dr. Michael Greger, MD FACLM
    • Prevent & Reverse Heart Disease (book) by Dr. Caldwell Esselstyn, JR., MD
    • Wicked Healthy: How To Saute & Roast Without Oil by Chad & Derek Sarno
    • Weight Loss & Health In 3 Easy Steps by Shane Martin
    « Easy Vegan Lentil Shepherd’s Pie
    We Are Moving »

    Reader Interactions

    Comments

    1. Paula

      October 15, 2022 at 6:45 am

      Wow! Super Helpful. Thanks for explaining this all so well… I’ve been looking for a guide and answers like this. You are. A M A Z I N G!

      Reply
      • Shane Martin

        October 18, 2022 at 10:21 am

        Than you so much!!!

        Reply
    2. Nancy

      August 23, 2021 at 1:26 pm

      My dilemma with oil involves when taking an existing recipe for salad dressings that calls for 2 tbsp’s up to 1/4 cup along with spices etc. I’ve tried tahini but say in a southwest quinoa type salad or lentil based salad, and often ethnic recipes it’s a little heavy./too creamy. Would you recommend Aquafaba?

      Reply
    3. Dulce

      August 22, 2020 at 10:25 am

      Love your recipes!! Quick question, I use aquafaba all the time but have struggled freezing it in portions that I can use. I saw that you recommend freezing it in ice cube trays which is an awesome idea! So when I am going to thaw it, how much aquafaba per ice cube in the tray?

      Reply
      • Shane Martin

        August 22, 2020 at 1:36 pm

        It should be around 1 Tbsp. per cube…roughly

        Reply
    4. Reba

      August 22, 2020 at 8:24 am

      Thank you, I am so anxious to learn that I over read. In your aquafaba notes was the word “my”omitted when you say It’s favorite oil? No need to post this question.

      Reply
      • Shane Martin

        August 22, 2020 at 10:13 am

        Thanks, Reba. I’ll have to check that:)

        Reply
    5. Claudia

      June 06, 2020 at 10:01 pm

      This is so timely! Thank you, thank you! I was just trying to convert some muffin recipes today and wondered what to use instead of oil or butter. I’ve often wondered if anyone ever uses mashed avocado to replace butter in cakes or other baked goods.

      Reply
    6. Georgeanna

      June 06, 2020 at 6:52 pm

      Shane, your website and recipes are my favorite “go-to” ! What substitute do you recommend for dry, crunchy baked chocolate chip cookies. I miss them!
      Thank you!!

      Reply
      • Shane Martin

        June 06, 2020 at 8:14 pm

        Brandi, from the Vegan 8, has the best! Simple and no processed ingredients. These are my favorite.
        https://thevegan8.com/crispy-vegan-chocolate-chip-cookies/

        Reply
    7. Shawna

      June 06, 2020 at 5:08 pm

      Can aquafaba be frozen?

      Reply
      • David

        June 06, 2020 at 8:03 pm

        Yes I freeze mine in ice cube trays and take out only what I need for a recipe.

        Reply
      • Shane Martin

        June 06, 2020 at 8:15 pm

        YES! See David’s response. Ice cube trays are great for just such a thing:)

        Reply
    8. Angie

      November 07, 2019 at 7:52 pm

      Don’t forget about the beans from the can you got the aquafaba! I use Great Northern Beans aquafaba as it has an even more neutral flavor than chickpeas. Try pureeing the beans to replace oil in a recipe or leave them whole to replace butter; the ratio is 1:1 for either. In her book “I Can’t Believe It’s Food Storage,” Crytal Godfrey explains how: “For recipes where butter or margarine is creamed with sugar, simply place whole beans with the sugar, then cream together. For cookies, grease the cookie sheet [or use a silicone mat or parchment paper].” Match the color of beans to the treat: black beans with chocolate, white beans for lighter colored treats. This is a great way to sneak some nutritian into a chocolate chip cookie!

      Reply
    9. Candra

      April 25, 2019 at 7:51 pm

      Just found your blog, so excited and grateful for it! What is the ratio of oil to aquafaba? I would love to make my favorite banana bread recipe with this!

      Reply
      • Shane Martin

        April 26, 2019 at 11:31 pm

        Candra, welcome and so excited you’re here!!! Use equal amounts of aquafaba to oil. Good luck!

        Reply
    10. kd

      November 16, 2018 at 11:30 am

      Thanks for this awesome list! It’s a must-have for anyone eliminating fat from baking…so appreciated 🙂

      Reply
      • Shane Martin

        November 16, 2018 at 12:05 pm

        You are welcome! Hope you find it helpful.

        Reply
      • Shane Martin

        November 17, 2018 at 10:59 pm

        You are most welcome! Thanks for reaching out.

        Reply

    Let Me Hear From You! Cancel reply

    Your email address will not be published. Required fields are marked *

    Primary Sidebar

    Hey, I’m Shane!

    I share healthy vegan recipes that are practical, affordable, anyone can make and everyone will love!

    About Me →

    SUBSCRIBE

    Footer

    ↑ back to top

    Info

    • About
    • Contact
    • Shop
    • Privacy Policy
    • Disclaimer
    • Content Policy

    Follow

    • Subscribe
    • Facebook
    • Pinterest
    • Instagram

    Recipes

    • All Recipes
    • Recipe Round-Ups
    • Pantry Staple Recipes

    As an Amazon Associate, I earn from qualifying purchases.

    Copyright © 2022 Shane & Simple LLC