Exploring What is a Less Fatty Substitute for Butter?

November 7, 2025 •

4 min read

According to the British Heart Foundation, replacing saturated fats with unsaturated fats is better for heart health. With butter containing a significant amount of saturated fat, many people wonder what is a less fatty substitute for butter that can be used for cooking, baking, and spreading. Fortunately, there is a wide array of options available that can improve the nutritional profile of your meals without sacrificing flavor.

Quick Summary

Several less fatty alternatives exist for butter, each with different uses in cooking, baking, and spreading. Options include heart-healthy oils like olive and avocado oil, fruit purees such as applesauce and mashed banana for baking, and creamy spreads like Greek yogurt or hummus. Selecting the best substitute depends on the recipe and desired texture, providing a healthier twist on classic dishes.

Key Points

Substitute with Oil: For sautéing, use olive oil or avocado oil, replacing butter with about three-quarters the amount of oil for a healthier fat profile.
Bake with Fruit Purees: Applesauce, mashed bananas, and pumpkin puree can reduce fat and calories in baked goods while adding moisture and fiber.
Incorporate Greek Yogurt: Greek yogurt adds moisture and protein to cakes and muffins, and can be used in a 1:1 ratio for butter in smaller quantities.
Choose Healthy Spreads: Mashed avocado, nut butters, and hummus offer creamy, nutritious alternatives to butter for spreading on toast or crackers.
Expect Texture Differences: Fruit and yogurt substitutes have higher water content and can lead to denser results in baked goods, so minor adjustments may be necessary.
Balance is Key: For many recipes, replacing only half of the butter with a less fatty alternative is an effective way to reduce fat without compromising flavor or texture.
Monitor Saturated Fat: While coconut oil is a vegan alternative, it is also high in saturated fat and should be used sparingly if heart health is the primary concern.

Why Seek a Less Fatty Substitute for Butter?

Butter, while cherished for its rich flavor and texture, is high in saturated fat, which can elevate LDL ("bad") cholesterol levels when consumed in excess. While grass-fed and organic butters offer some nutritional benefits like omega-3s, their saturated fat content remains high. Incorporating less fatty alternatives into your diet can support heart health, manage cholesterol, and reduce overall calorie intake. The best choice for a substitute depends on the recipe and intended use—whether you need a solid fat for baking, a liquid for sautéing, or a creamy spread for toast.

Healthier Alternatives for Spreading

When butter is primarily used as a spread on bread or crackers, you can choose from several creamy, less fatty options that also pack in additional nutrients:

Mashed Avocado: This provides a creamy texture similar to butter but is rich in heart-healthy monounsaturated fats, fiber, and vitamins E and B. It is particularly good on toast, adding a fresh, earthy flavor.
Nut Butter: Almond, peanut, or cashew butter are excellent sources of protein, fiber, and unsaturated fats. Look for varieties with minimal added sugars or salts to keep it a healthy choice. A tablespoon on toast offers a filling, energy-rich start to your day.
Hummus: Made from chickpeas, tahini, olive oil, and spices, hummus offers a savory, protein-rich spread that is low in saturated fat and high in fiber. It's delicious on sandwiches or spread on crackers.

Cooking with Less Fatty Options

For savory cooking applications like sautéing and frying, liquid oils with higher smoke points are an ideal replacement for butter:

Olive Oil: A cornerstone of the Mediterranean diet, extra virgin olive oil is rich in monounsaturated fats and antioxidants. It works well for sautéing vegetables, drizzling over roasted dishes, and dipping bread. For savory applications, use about three-quarters the amount of olive oil for every cup of butter called for.
Avocado Oil: With one of the highest smoke points among cooking oils, refined avocado oil is perfect for high-heat cooking like searing and frying. It has a neutral flavor that won't overpower your dish and is packed with heart-healthy monounsaturated fats.

Smart Swaps for Baking

Baking with less fatty substitutes requires careful consideration of the fat's role, as it affects the texture and moisture of the final product. Here are some of the most effective options:

Greek Yogurt: Plain Greek yogurt can replace some or all of the butter in recipes for cakes, muffins, and quick breads. It provides moisture and a pleasant tang. For recipes calling for up to 1 cup of butter, a 1:1 substitution works, though it may produce a denser texture. For larger quantities, or to prevent a very dense result, use a 50/50 mix of butter and yogurt.
Applesauce: Unsweetened applesauce can cut calories and fat while adding moisture to baked goods like muffins, brownies, and cakes. Substitute applesauce for half the butter in a recipe to maintain texture, using a 1:1 ratio for the swap. Be prepared to reduce the sugar in your recipe, as applesauce adds natural sweetness.
Mashed Banana: Best for dense, sweet baked goods like banana bread or muffins, mashed bananas add natural sweetness, moisture, and a nutritional boost. Use a 1:1 substitution, but be mindful of the added banana flavor.
Pumpkin Purée: In recipes with spices like cinnamon or nutmeg, pumpkin purée is a great nutrient-rich substitute. Use three-quarters of the amount of pumpkin purée for every cup of butter.

Practical Tips for Successful Swapping

Consider the Flavor Profile: Substitutes like olive oil or mashed banana will impart their own distinct flavor. For delicate recipes, opt for more neutral options or refined oils. For recipes with strong flavors like chocolate or spices, the added fruit or oil flavor can be a welcome addition.
Adjust for Moisture: Ingredients like applesauce and Greek yogurt have higher water content than butter. If you're replacing a significant amount of butter, you may need to reduce other liquid ingredients slightly to prevent the final product from becoming too dense or soggy.
Don't Rush It: Especially when baking, it's best to start by replacing only half of the butter in a recipe. This allows you to test the results before committing to a full substitution.
Understand Different Fats: Oils (like olive and avocado oil) are liquid at room temperature and work best for recipes that require melted fat. Solid substitutes like mashed fruit or Greek yogurt are better for recipes that rely on the solid structure of butter.

What is a Less Fatty Substitute for Butter? A Comparison


Attribute	Butter	Olive Oil	Greek Yogurt (Plain, Full-Fat)	Unsweetened Applesauce
Saturated Fat (per tbsp)	~7.2g	~2g	~1.6g	~0g
Calories (per tbsp)	~102 kcal	~120 kcal	~17 kcal	~3.3 kcal (per tbsp from cup data)
Main Fat Type	Saturated Fat	Monounsaturated Fat	Mostly Saturated Fat (less than butter)	N/A (fat-free)
Best For Spreading	Yes (Classic)	Yes (Dipping)	Yes (for a tangy, creamy spread)	N/A
Best For Cooking	Sautéing (lower temp)	Sautéing, roasting (higher temp)	Sauces, marinades	N/A
Best For Baking	Flavor, texture	Muffins, quick breads	Cakes, muffins (moisture)	Cakes, muffins (less fat)

Conclusion

Making a conscious choice to use a less fatty substitute for butter is an excellent step towards a more heart-healthy diet. From replacing butter with heart-healthy oils like olive or avocado oil in cooking to using fruit purees or Greek yogurt in baking, there are many versatile and nutritious options available. By understanding the unique properties of each alternative and experimenting with ratios, you can enjoy delicious results that support your nutritional goals. While butter has its place, particularly in certain baked goods that rely on its specific fat structure, a world of flavor and health benefits awaits when you explore these less fatty substitutes. For more information on dietary fat intake and heart health, visit the American Heart Association guidelines.

Frequently Asked Questions

You can replace half of the butter with unsweetened applesauce in most baking recipes to reduce fat while maintaining texture. A full replacement may result in a much denser, more rubbery baked good due to the applesauce's higher water content.

In savory cooking like sautéing, you can typically use a 1:1 ratio to substitute olive oil for butter. For baking, a good rule of thumb is to use three-quarters the amount of oil for the amount of butter called for.

Mashed avocado is an excellent choice, providing heart-healthy monounsaturated fats and a creamy texture. Nut butters are also a great option, though they are still high in fat, it is mostly unsaturated fat.

Yes, using Greek yogurt can result in a denser, more moist final product. For recipes that require less than one cup of butter, a 1:1 substitution is often successful.

Despite being a plant-based option, coconut oil is actually very high in saturated fat, similar to or even more than butter. It should be used sparingly if reducing saturated fat intake is your main goal.

Mashed banana is a great butter substitute in dense, moist baked goods like muffins and quick breads, often with a 1:1 ratio. However, its distinct flavor is most compatible with recipes like banana bread or chocolate treats.

To prevent excessive density, try replacing only half the butter with a lower-fat alternative like Greek yogurt or applesauce. For substitutes with higher water content, you can also try reducing other liquids in the recipe slightly.