Is there a lower calorie version of heavy whipping cream? Your guide to creamy, guilt-free substitutions

October 22, 2025 •

4 min read

Heavy whipping cream, with its creamy texture and rich flavor, is a staple in many kitchens, yet its high fat content can be a concern for those watching their calories. The good news is that yes, there are lower calorie versions of heavy whipping cream available, both in the form of commercial products and clever homemade substitutes. Replacing it can be a simple way to lighten up your favorite soups, sauces, and desserts without sacrificing taste or texture.

Quick Summary

Several lower-calorie alternatives to heavy cream exist, ranging from lighter dairy products like half-and-half to plant-based options such as coconut cream and silken tofu. Choosing the right substitute depends on the recipe and whether whipping is required. DIY combinations using milk and thickeners like cornstarch or butter also offer a simple solution for a creamy, low-fat result.

Key Points

Half-and-Half: A dairy-based alternative with a lower fat content (10.5%–18%), perfect for soups and sauces but unsuitable for whipping.
Coconut Cream: The top vegan substitute, this plant-based option is rich, creamy, and can be whipped when chilled, though it has a distinct flavor.
Greek Yogurt: A high-protein, tangy option when combined with milk, it thickens savory sauces but does not work for whipping or most baking.
Silken Tofu Blend: A versatile, high-protein, and dairy-free choice that can be blended with plant-based milk to thicken sauces or be whipped for desserts.
Milk and Cornstarch: An easy, low-calorie homemade hack using basic pantry staples to thicken sauces and stews without adding significant fat.
Evaporated Milk: A shelf-stable, low-calorie, and creamy option ideal for baking and sauces, but with a unique flavor and no whipping capability.
Cashew Cream: A neutral-flavored, versatile vegan alternative made by blending soaked cashews, perfect for creamy soups and desserts that don't require whipping.

Heavy whipping cream is beloved for the luxurious texture it brings to both sweet and savory dishes, from fluffy desserts to decadent sauces. But its high-fat content is not always suitable for health-conscious diets. Thankfully, a variety of lower-calorie and lower-fat alternatives can provide a similar creamy consistency, whether you're whipping up a dessert topping or thickening a soup.

Dairy Alternatives for a Lower-Calorie Cream

For those who don't need a dairy-free option, several lighter dairy products can mimic the richness of heavy cream with fewer calories.

Half-and-Half: This product is literally half whole milk and half cream, giving it a much lower fat percentage (around 10.5%–18%) than heavy cream's 36%-plus. It's an excellent 1:1 substitute for adding creaminess to soups, sauces, and coffee. However, its lower fat content means it will not whip into stiff peaks.
Light Cream: With a milkfat content of 18%–30%, light cream is a step up in richness from half-and-half but still much lighter than heavy cream. It works well in savory dishes where a slightly lighter texture is acceptable but is still too low in fat for proper whipping.
Evaporated Milk: This canned, shelf-stable milk product has about 60% of its water removed, resulting in a thicker consistency than regular milk. It can be swapped 1:1 for heavy cream in many recipes and is an easy, lower-calorie option, especially for baking. Note that it won't whip well and has a slightly caramelized flavor.
Greek Yogurt: Blending full-fat Greek yogurt with a splash of milk can create a thick, creamy substitute for sauces and soups. This option is higher in protein and lower in fat, but the tangy flavor and texture are not ideal for whipping or certain baked goods.

Plant-Based and Vegan Cream Alternatives

For those who are vegan, lactose intolerant, or simply want a plant-based option, there are many delicious and creamy choices.

Coconut Cream: Often considered the best vegan substitute for heavy cream, coconut cream is thick and rich. You can either buy pre-made coconut cream or chill a can of full-fat coconut milk overnight and scoop the hardened cream off the top. When chilled, it can even be whipped into a fluffy topping for desserts. A key consideration is its distinct coconut flavor, which may not be suitable for all dishes.
Cashew Cream: Made by blending soaked raw cashews with water until smooth, cashew cream offers a neutral, creamy base that works well in both sweet and savory recipes. It’s a versatile and satisfying vegan alternative that can be used for sauces, soups, and desserts.
Silken Tofu and Plant-Based Milk: Blending equal parts silken tofu and a plant-based milk (like soy or oat milk) creates a high-protein, creamy substitute. This mixture is great for thickening sauces and soups and can even be whipped for desserts.
Oat Milk and Oil: For a simple, DIY substitute for cooking and baking, combine ⅔ cup of oat milk with ⅓ cup of a neutral oil, like vegetable or light olive oil. This mixture adds fat and richness, though it's not suitable for whipping.

Comparison of Lower-Calorie Cream Alternatives


Substitute	Best for...	Pros	Cons	Whippable?
Half-and-Half	Soups, sauces, coffee	Lower fat, easy swap	Not as rich, not whippable	No
Evaporated Milk	Baking, sauces	Shelf-stable, low calorie	Slightly caramelized flavor, not whippable	No
Greek Yogurt & Milk	Sauces, savory recipes	High protein, lower fat	Tangy flavor, not for baking	No
Coconut Cream	Desserts, curries	Dairy-free, can be whipped	Strong coconut flavor	Yes, if chilled
Cashew Cream	Sauces, desserts	Neutral flavor, vegan	Requires prep (soaking)	No, usually
Silken Tofu Blend	Soups, sauces, desserts	High protein, vegan	Requires blending	Yes

Homemade Hacks for a Quick Substitute

If you need a low-calorie alternative immediately, you can whip one up with ingredients you likely have on hand. For a simple cooking substitute, combine two tablespoons of cornstarch with one cup of milk (whole or skim) and whisk until thickened. This works wonders for thickening sauces and stews without adding extra fat. However, it may not produce the best texture for baked goods and won't whip. For a last-minute dairy option, combine three-quarters of a cup of milk with one-quarter cup of melted, unsalted butter for a 1:1 heavy cream replacement for most cooking and baking projects.

Considerations When Substituting

When you replace heavy cream, it's crucial to consider the recipe's purpose. For example, coconut cream is an excellent choice for a dessert where the tropical flavor is a bonus, but it might clash with a savory mushroom sauce. For whipping purposes, the fat content is paramount, making chilled coconut cream or a blend of silken tofu the best vegan options for creating a fluffy, airy texture. For savory sauces, texture and richness are the priority, making half-and-half or a milk-thickener combo a simple and effective choice. Ultimately, the best lower-calorie alternative depends on your desired outcome and dietary needs.

Conclusion: Finding Your Best Creamy Alternative

Navigating heavy cream substitutes is simple once you understand the properties of each alternative. From dairy options like half-and-half and evaporated milk to versatile vegan choices such as coconut and cashew creams, there is a lower-calorie alternative for almost any recipe. These swaps allow you to maintain the luscious, creamy consistency you love while aligning with your nutritional goals. Experiment with different substitutes to find your perfect match, ensuring your meals remain delicious and satisfying.

Frequently Asked Questions

Yes, half-and-half is a lighter dairy-based alternative to heavy cream with a lower fat content. It works well for adding creaminess to dishes like soups, sauces, and coffee, but it will not whip into a stable whipped cream.

For a dairy-free whipped topping, chilled full-fat coconut cream is the best alternative. When chilled, the high fat content allows it to be whipped into fluffy peaks, similar to heavy cream.

To thicken a sauce with fewer calories, a simple and effective homemade substitute is to mix milk with a thickener like cornstarch. For a vegan option, a blend of silken tofu and plant-based milk also works well.

Evaporated milk has a slightly caramelized and cooked flavor compared to heavy cream. While it works well in baking and some sauces, this distinct taste should be considered, especially in delicate dessert recipes.

No, Greek yogurt is not suitable for all recipes. While mixing it with milk creates a high-protein and lower-fat substitute for sauces and soups, its tangy flavor and texture make it a poor choice for recipes that require whipping or baking.

Yes, cashew cream is a very versatile vegan alternative. Its neutral flavor makes it suitable for thickening both savory soups and sauces, as well as being used as a creamy base for desserts.

The key to successfully whipping coconut cream is to chill a can of full-fat coconut milk overnight. This causes the solid cream to separate from the liquid, allowing you to scoop out the cream and whip it until it forms stiff peaks.