9 Healthy Food Swaps You Have to Try

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Humor keeps us alive. Humor and food. Don’t forget food. You can go a week without laughing.
— Joss Whedon

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1. Oats for Breadcrumbs. 

Making meatloaf, fried chicken, or meatballs but don’t have/don’t want to use bread crumbs? Try oats. They’re an easy, healthier option. Simply pulse rolled or old-fashioned oats in a blender or food processor until they’re fine and use them just like bread crumbs.


2. Chicken or Vegetable Broth for Oil.

If you’re looking to cut back your calorie intake without compromising flavor, try subbing broth for oil. Sauteing veggies in a splash of chicken or veggie broth instead of oil will give them a hearty, delicious flavor without adding loads of calories. Yum! 





3. Greek Yogurt for Sour Cream

For an extra pack of protein and less fat, try swapping sour cream for plain Greek yogurt. Use it to top chili or a burrito bowl, or make a savory dip!




4. Quinoa for Couscous or Rice.

Quinoa is a delicious, gluten-free swap for couscous, so use it in a fresh summer salad, pilaf, or risotto. 



5. Popcorn for Potato Chips.

If you’re craving a salty, crunchy snack, opt for air-popped popcorn instead of potato chips. They’re significantly lighter in calories, but they’ll help satisfy your hankering for a snack. Top it with garlic salt, sriracha, or even a bit of parmesan to spice things up. The options are pretty much endless, so give it a try! 



6. Zoodles for Noodles.

You’ve probably seen this one everywhere, and no, zucchini will never be pasta, but it is still a handy hack when you’re trying to eat clean and cut down carbs. Simply saute the zoodles for a few minutes until soft and toss them with alfredo or red sauce. Scrumptiously simple!



7. Mashed Avocado for Mayo.

Work in some healthy, natural fats and spread some avo on your sandwich instead of mayo. Or maybe try making avocado deviled eggs if you’re feeling adventurous. Thank me later. 



8. Cauliflower for Mashed Potatoes. 

Sounds like a hoax, I know, but pureed cauliflower tastes just like mashed potatoes minus the carbs. Try this recipe, top with sour cream (or Greek yogurt?) and green onions. 




9. Sparkling Water for Soda. 


Soda is a perfect example of empty calories. Regular soda is high in calories and sugar, and diet soda isn’t especially good for you. If you love having something bubbly to drink, swap sparkling water for your usual can of pop. If you still want some sweetness, add a packet of stevia or Splenda and a splash of fresh lime juice. Trust me, it's so refreshing!




Any food swaps that you'd like to share? Leave a comment below!