Weird but Amazing Ingredient Swaps That Actually Work

Have you ever found yourself mid-recipe missing a key ingredient or wanting to swap something for health or diet-related reasons? These surprising ingredient swaps actually work and keep your food tasting great. We’ve used most of them ourselves (or we link to our blogging friends who have), so you don’t have to guess.

Cauliflower Instead of Rice or Mashed Potatoes

Cauliflower’s mild flavor and texture make it a perfect low-carb stand-in for rice or mashed potatoes. Steam or roast the cauliflower, then pulse in a food processor for “rice,” or mash with butter and seasoning.

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Substitution tips: If you want more bite and deeper flavor, roast cauliflower florets before mashing.

Pro tip: You can use store-bought riced cauliflower if you don’t want to grate your own or don’t have a food processor.

Yogurt Instead of Sour Cream

Thick, tangy yogurt works well as a healthier, lower-fat alternative to sour cream in dips, dressings, and baked goods. I use this in so many different ways because I prefer yogurt, where Erika prefers sour cream.

White dip in a bowl topped with caramelized onions and green onions.

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Substitution tips: Use Greek yogurt for a thicker consistency.

Pro tip: If using yogurt in baking, you may need to reduce the liquid slightly to balance the moisture.

Applesauce Instead of Oil or Butter in Baking

Applesauce adds moisture and natural sweetness while cutting fat. It works well in muffins, cakes, and quick breads.

Close-up of homemade applesauce in a clear glass bowl on a tiled surface.

Use in:

Apple Cinnamon Muffins by Haute & Healthy Living
Applesauce Bread by A Couple Cooks

Substitution tips: Use unsweetened applesauce to control sugar content.

Pro tip: Follow trusted recipes before trying your own substitutions.

Aquafaba as An Egg Substitute

The liquid from canned chickpeas, a.k.a. aquafaba, can replace eggs in some baking and vegan cooking.

Whisking meringue in a bowl with ingredients for baking cookies, showcasing the baking process.

Use in:

Vegan Macaroons by Minimalist Baker
Vegan Marshmallow Fluff by Live Eat Learn

Substitution tips: Store aquafaba in the fridge up to a week.

Pro tip: Whip cold aquafaba for better volume.

Avocado Instead of Butter

Mashed avocado can add healthy fats and a creamy texture to baking and sauces. It has a mild flavor that blends well. Try replacing the butter in shortcrust with avocado for rich results.

Use in:

Substitution tips: Use ripe avocado for a smooth texture.

Pro tip: Replace half the butter or oil with avocado to start, then adjust.

Zucchini Noodles for Pasta

Zucchini spirals provide a crunchy, low-carb alternative to pasta noodles. These are a once in a while for us because real pasta will always be better, but we don’t say no to getting extra vegetables!

Delicious zucchini noodles served with creamy pesto in a white bowl, perfect for a healthy meal.

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Substitution tips: Use a spiralizer or vegetable peeler.

Pro tip: Salt and drain zucchini noodles (like the eggplant in this eggplant parm recipe!) before cooking to remove excess moisture.

Coconut Aminos for Soy Sauce

A soy-free, lower-sodium alternative that works in stir-fries, marinades, and dipping sauces. I used this when I had to follow a gluten-free diet for a year, and it’s a great substitute.

Saucy cubed tofu in a bowl with white rice.

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Substitution tips: Coconut aminos are slightly sweeter and slightly less salty, so reduce added sugar in recipes and taste for seasoning.

Pro tip: Use straight from the bottle to dip sushi in, or dilute with water for a milder flavor.

Cashews Instead of Cream Cheese

Cashews or cashew butter can sometimes replace cream cheese in sauces, dips, or vegan desserts, adding creaminess and flavor.

Use in:

Substitution tips: Choose natural nut butters without added sugar or salt. Learn how to soak cashews for blending.

Pro tip: Thin with water or plant milk to get the desired sauce consistency.

Mashed Bananas for Sugar or Fat in Baking

Mashed bananas add natural sweetness and moisture, reducing the need for extra sugar and fat.

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Substitution tips: Use ripe bananas with brown spots for sweeter results.

Pro tip: Frozen bananas easily thicken smoothies and smoothie bowls.

Oat Flour Instead of All-Purpose Flour

Oat flour is gluten-free (if certified) and adds mild, nutty flavor. It works well in pancakes, muffins, and cookies.

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Substitution tips: Oat flour works great in dog treats for pups with sensitivities to gluten. Always check with your vet first, just to be certain oat flour is right for your dog.

Pro tip: Make your own oat flour by grinding rolled oats in a food processor.

Greek Yogurt Instead of Mayonnaise

Greek yogurt adds creaminess and tang with fewer calories and more protein than mayo. Works well in dips, dressings, and spreads.

Use in:

Substitution tips: Use full-fat Greek yogurt for a richer flavor and texture.

Pro tip: Avoid using plain yogurt in hot dishes as it can curdle.

Cauliflower or Sweet Potato Instead of Flour for Thickening

Pureed cauliflower or cooked sweet potato can thicken soups, stews, or sauces without flour or starch.

Orange soup in a bowl garnished with a swirl of white and pumpkin seeds.

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Substitution tips: Use cooked and pureed veggies for a smooth texture.

Pro tip: Sweet potatoes will naturally break down in a dish like curry the longer you cook them, so you get to decide how soft you want them to get.

Maple Syrup Instead of Sugar

Maple syrup adds natural sweetness with complex flavor, perfect for baked goods, glazes, and dressings.

Use in:

Substitution tips: Reduce liquid in recipe slightly when using syrup.

Pro tip: Use pure maple syrup for the best flavor and nutrition.

Silken Tofu Instead of Cream or Cheese

Blended silken tofu adds creaminess to soups, sauces, and vegan cheesecakes without dairy.

Chocolate pudding topped with whipped cream and chocolate shavings.

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Substitution tips: Use firm or soft silken tofu depending on the texture needed.

Pro tip: Blend until very smooth for best results. For the smoothest results, don’t freeze silken tofu. It will become crumbly.

Mashed Avocado Instead of Mayonnaise

Mashed avocado is creamy and rich with healthy fats, great for sandwiches, dips, and dressings.

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Substitution tips: Use ripe avocado and mash thoroughly.

Pro tip: Add lemon juice to keep avocado bright and prevent browning.

Coconut Milk Instead of Heavy Cream

Coconut milk adds richness and a subtle tropical flavor to soups, curries, and desserts.

A parfait with green on the bottom, chia pudding in the middle and white on the top.

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Substitution tips: Use full-fat coconut milk for creaminess.

Pro tip: Shake cans well before opening to mix cream and water. Or avoid shaking and scoop out just the thicker part of the coconut milk from the top of the can. This will give you creamier results.