The Daily Nutrition

13 Foods to Use as a Substitute for Butter for Health

Butter is a spread that can be used in just about anything if you wanted it.

Literally, butter is something that can honestly be used with anything. Depending on your diet, it’s not recommended that you have a ton of it.

However, if you’re on a ketogenic diet you’ll be using butter to your advantage much more often.

I’m going to believe that it’s safe for me to assume that a vast majority of you aren’t on a ketogenic diet. This means that you really need to be aware of your butter intake.

The fat content of butter is high enough to the point where it can really affect your health if you aren’t careful.

This is why you need to look for a good enough substitute for butter. There are plenty of options out there that you can easily take advantage of once you realize what you can and cannot have.

13 Items to Use As a Substitute for Butter

substitute for butter

There are a number of reasons as to why you’ll want a butter alternative.

If you happen to have a milk allergy you need to be careful around the butter. Butter contains the protein casein, which is prevalent in milk and can cause an allergic reaction.

People that are lactose intolerant need to be extremely careful as well. Most lactose intolerant people can handle butter normally. However, there are a select few that are more sensitive to the lactose in butter and this could create more problems than solutions for them.

Health reasons are the main reason as to why most people look for a butter substitute. Butter is high in saturated fats and consuming a large number of saturated fats can increase your risk of heart disease. It’s also been known to raise cholesterol while being high in calories which can have an effect on your health as well.

So, what’s a good butter substitute?

Below you’ll find 13 different substitutes for butter that you can easily access. These substitutes are also going to be safe for anybody to consume for almost anybody that even has the worst food allergies or intolerances.

Nut Butters

Most nut butter is high in fat content so they make for a great butter substitute.

If you’re looking for a baking substitute for butter in cookies, look at using nut butter. They may add a bit of a nutty taste to your cookies, but they are still going to turn out great.

Nut butter is also amazing to eat by themselves. You aren’t going to say that about any butter.

And if you are one of those people that can just eat butter by itself then you are very weird in my eyes.

Let’s be honest, butter is great when you’re making baked goods and anything that can resemble butter in a recipe will be perfect.

Coconut Oil

Coconut oil is another substitute for butter that can be used in baking as well.

In most baking recipes that call for butter, you can use coconut oil at a 1:1 ratio. This means that you can use the same amount of coconut oil as you would butter. There aren’t very many other options that can do this.

So, substitute coconut oil for butter and be happy with the results every single time.

If you’re worried about how coconut oil is going to taste in your recipes, getting a coconut oil that’s more refined will have very minimal coconut taste. This should reduce any possible worries that you may have.

Mashed Banana

Using mashed bananas as a substitute for butter may seem like an odd solution, but it’s something that works like a charm. Just like with coconut oil, use a 1:1 ratio.

I personally wouldn’t use mashed bananas for recipes that aren’t simple and are for baked goods. For example, cookies, muffins, or quick breads are always good for mashed bananas.

Using mashed bananas will allow you to get much more nutrients than you would with regular butter. On top of that, you’ll probably get a much sweeter taste depending on the recipe you’re using the bananas for.

If you have a recipe that calls for melted butter, I would stay away from mashed bananas as a substitute for butter.

Greek Yogurt

substitute for butter

Because there are plenty of different kinds of yogurt, you can’t just use any yogurt as a substitute for butter. You have to specifically use Greek yogurt.

Greek yogurt is a solution for a butter alternative because of its creamy texture, low-calorie content, and its health benefits.

When you’re using Greek yogurt as a substitute for butter in baking, you can expect the baked good to have a slightly different texture than it would if you used butter.

Having a recipe that calls for a cup of butter and you need to replace it, use a cup of yogurt.

Prune Puree

This probably sounds like something that’s only made for senior citizens that have trouble with their gut health and digesting food.

However, as a substitute for butter, prune puree is actually excellent.

Prunes themselves are going to be much healthier for you than butter, so replacing butter with prunes is going to take a negative out of your diet and add something that it really needs.

Typically, when you compare a fruit to butter, the fruit is going to always win in the health department.


Now, I’m sure you’re wondering how avocados can possibly replace butter in anything. Well, take your toast for example.

Most people tend to spread butter on their toast to give it a bit of extra flavoring. Why not do the exact same thing with an avocado?

Using avocado as a spread isn’t something that most people think of. However, when you really think about it, that makes perfect sense.

Using avocado instead of butter is going to provide you with a much more nutritious meal than butter.

Avocados will provide you with a ton of fiber, potassium, and vitamin K. All of these are things that our bodies need to thrive in a better way.

Olive Oil

Olive oil is a great alternative to butter because of its health benefits. This vegetable oil is rich in monounsaturated fats, antioxidants, and vitamins.

Yes, not all fats are bad for your body and olive oil is the perfect example of that.

When you’re using it as a substitute for butter, you need to be careful. It’s not going to be the 1:1 ratio that a lot of these butter alternatives are.

If a recipe calls for a cup of butter, you should use about 3/4 cup olive oil. This could take some math skills when a recipe calls for a different amount of butter.

Black Beans

If you thought the fruit suggestions for a butter substitute was weird, then I know you probably think this is even weirder.

Beans being used as a butter substitute just sounds extremely odd.

This is something that sounds so weird but is actually perfect. Pureed beans can easily replace butter in most baked goods.

The good news is that this is a much healthier alternative to butter as well.

A lot of recipes aren’t going to ask for melted butter. This is when you can use some pureed black beans as your substitute for butter.


substitute for butter in cookies

Buttermilk isn’t your typical milk. It’s a bit thicker and it’s not really something that you’ll want to pour into your bowl of cereal.

However, when it comes to a substitute for butter, it’s great. For every cup of butter that’s required in a recipe, use about 1/2 cup of buttermilk.

This isn’t going to be one of those dairy free options so be careful if you’re lactose intolerant.


When you want to use applesauce as a substitute for butter, be sure that it’s the unsweetened kind.

Applesauce can already be a bit sweet, so making sure you have an unsweetened kind is just to make sure you don’t make a recipe seem as though it has too much sugar.

Use applesauce as a substitute for butter when you’re looking to bake something like cakes.

Unlike buttermilk, applesauce is going to be a great dairy free option for anybody that has a few restrictions with their diets.

Pumpkin Puree

Who knew that so many fruits and vegetables could be used as a substitute for butter?

Just add pumpkin to this list of fruits and vegetables.

However, notice that they are always pureed. You aren’t going to want chunks of any of these fruits or vegetables in your recipes when you’re trying to replace them for butter.

Because pumpkin is a type of squash, you are going to have a bit of sweetness added to whatever recipe you use this for.


Ghee is a type of butter that you may have never had before. When it’s compared to butter, ghee has almost no casein or lactose so it’s much safer for a person with a milk allergy or is lactose intolerant.

When you’re using ghee, you can expect to have a much stronger buttery taste.

Along with that, ghee has been known to make things seem as though they have more moisture. So, for example, if you’re making cookies, they will come out a bit more moist if you don’t change the amount of butter or flour that you use.


When it comes to a substitute for butter, hummus will act just like avocados do. You aren’t necessarily going to use them in a baking recipe, but it will be great when you want to use it as a spread.

Again, I’ll use the example of toast. Using hummus on your toast is not only going to be healthier than using butter, but it’s also going to taste much better.

There are a ton of different kinds of hummus as well so your options are diverse and plentiful.

Butter Isn’t Your Only Option

substitute coconut oil for butter

As you can see, there are plenty of options when it comes to a substitute for butter.

You don’t need to worry about having something that has too much fat or something that isn’t flavorful.

Any of the above options can be used as a much healthier and more delicious version of butter. That sounds like a no brainer when you’re looking to replace food that could very well affect your health.

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