What is a Healthy Alternative to Spreadable Butter?

A 2015 study found that people who replaced 5% of their saturated fat calories with unsaturated fats had a lower risk of heart disease. Learning what is a healthy alternative to spreadable butter can significantly improve your cardiovascular health by reducing your intake of saturated fats found in traditional butter.

Quick Summary

Several wholesome options exist for replacing spreadable butter, including mashed avocado, extra virgin olive oil, and various nut butters. These alternatives are rich in healthy monounsaturated and polyunsaturated fats, offering nutritional benefits like fiber and protein while helping to reduce saturated fat intake. Your choice depends on dietary needs and flavor preference.

Key Points

• Mashed Avocado: A creamy, nutrient-dense, and dairy-free option rich in heart-healthy monounsaturated fats and fiber.

• Extra Virgin Olive Oil: An antioxidant-rich, heart-healthy oil that can be solidified in the fridge to create a spreadable consistency or used as a flavorful dipping oil.

• Natural Nut and Seed Butters: Good sources of protein, fiber, and healthy fats, providing a nutty flavor and dense texture.

• Greek Yogurt: A high-protein, tangy dairy alternative that works as a creamy spread when using full-fat plain varieties.

• Hummus: A low-saturated fat, protein and fiber-rich vegan spread made from chickpeas, tahini, and olive oil.

Exploring Alternatives to Butter

Traditional dairy butter is high in saturated fat, which has been linked to increased levels of LDL or "bad" cholesterol. While a small amount can be part of a balanced diet, many people choose to reduce their intake for heart health or dietary reasons, such as veganism. Fortunately, the market is full of delicious and healthy substitutes for spreadable butter that offer nutritional advantages without sacrificing flavor or texture.

Mashed Avocado

One of the most popular and nutritious alternatives is mashed avocado. This creamy fruit is packed with heart-healthy monounsaturated fats, fiber, and essential vitamins and minerals, including vitamin E and potassium. It's a fantastic savory spread for toast, sandwiches, and wraps. For a simple and tasty toast topper, mash half an avocado and season it with a pinch of sea salt, black pepper, and a squeeze of lemon juice. The creamy texture makes it an ideal, dairy-free replacement.

Extra Virgin Olive Oil

Following the principles of the Mediterranean diet, extra virgin olive oil (EVOO) is another excellent choice. Rich in monounsaturated fats and powerful antioxidants, EVOO offers significant cardiovascular benefits. While not a solid spread on its own, it can be combined with herbs like basil or rosemary and a little sea salt for a flavorful dipping oil for crusty bread. For a more spreadable texture, a high-quality EVOO can be refrigerated until it solidifies to a margarine-like consistency. This provides a fresh, robust flavor that works well on savory dishes.

Nut and Seed Butters

Nut and seed butters, such as almond, cashew, and sunflower seed butter, are creamy, nutrient-dense options that add protein, fiber, and healthy fats to your meal. When selecting a nut butter, choose those with minimal ingredients (just nuts and maybe salt) to avoid added sugars and unhealthy oils.

• Almond Butter: Higher in fiber, protein, and vitamin E than many other nut butters.
• Peanut Butter: A great source of protein and B vitamins, including folate and niacin.
• Cashew Butter: Offers a sweeter, creamier profile and is an excellent source of iron.
• Sunflower Seed Butter: An ideal nut-free option, high in magnesium and selenium.

Greek Yogurt

For those who can consume dairy, plain Greek or Icelandic yogurt (skyr) offers a tangy, protein-rich alternative. Its thick, creamy consistency makes it perfect for spreading, and it can be enhanced with sweet or savory add-ins. Stir in some mashed fruit and cinnamon for a sweet spread, or mix with chopped chives and dill for a savory topping. Opt for a full-fat version to maintain a moist texture when using it in place of butter.

Comparison of Healthy Butter Alternatives

Alternative	Saturated Fat	Heart-Healthy Fats	Fiber	Protein	Best For	Flavor Profile
Mashed Avocado	Low	High	High	Low	Toast, Sandwiches	Creamy, Mild, Savory
Extra Virgin Olive Oil	Low	High	None	None	Dipping, Savory Dishes	Robust, Peppery
Nut/Seed Butters	Moderate	High	High	High	Toast, Crackers	Nutty, Savory/Sweet
Greek Yogurt	Moderate	Low	None	High	Toast, Spreads	Tangy, Creamy
Hummus	Very Low	Moderate	High	Moderate	Toast, Wraps	Savory, Earthy

Hummus

Made from chickpeas, tahini, olive oil, and lemon juice, hummus is another excellent, protein-packed vegan spread. It is significantly lower in saturated fat than butter and is very versatile. Hummus can be spread on toast, pita bread, or used as a dip for vegetables, adding a savory and satisfying element to your meal.

Making the Right Choice for Your Diet

When choosing a healthy alternative to spreadable butter, consider your dietary goals and flavor preferences. If you want to increase fiber and healthy fats, mashed avocado or a natural nut butter are excellent choices. If you're focusing on heart health, extra virgin olive oil provides powerful antioxidants and monounsaturated fats. For a low-fat, high-protein option, plain Greek yogurt is a great contender. It's also important to consider the rest of your diet; a small amount of butter on a piece of whole-grain toast won't undermine an otherwise healthy eating pattern. The key is to reduce your overall saturated fat intake and focus on whole, nutrient-dense foods.

Conclusion

Moving away from traditional spreadable butter opens up a world of flavorful and nutritious options. From the creamy richness of avocado and nut butters to the robust notes of extra virgin olive oil, there's a healthy alternative to suit every taste and dietary need. By incorporating these swaps, you can easily enhance the nutritional profile of your meals and contribute to better overall health.

Here is some additional nutritional information on these substitutions from the Academy of Nutrition and Dietetics.

Frequently Asked Questions

Which butter alternative has the least saturated fat?

Hummus is one of the best options for minimizing saturated fat, as it is made from chickpeas and olive oil, both low in saturated fat.

Can I use coconut oil as a healthy butter alternative?

While coconut oil can replace butter in some recipes, it is high in saturated fat and may not offer the same heart health benefits as other alternatives like olive oil or avocado. Use it sparingly.

What is a good high-protein butter substitute?

Greek yogurt is an excellent high-protein substitute, especially when using the full-fat plain variety for creaminess.

Are buttery spreads healthier than real butter?

Many buttery spreads are lower in saturated fat than butter, but they are often ultra-processed and may contain emulsifiers and other additives. Natural, less-processed options like olive oil and avocado are generally healthier choices.

Is margarine a healthy alternative to spreadable butter?

Modern margarine is much lower in trans fats than older versions, but it is still a highly processed food. Natural alternatives rich in mono- and polyunsaturated fats, such as olive oil and avocado, are often recommended as healthier, less processed choices.

What is a good vegan butter alternative for toast?

Mashed avocado is a perfect vegan spread, offering a creamy texture and heart-healthy fats. Nut butters and hummus are also great vegan options.

How can I make olive oil spreadable like butter?

Pour high-quality olive oil into a container and refrigerate it overnight. The cold temperature will cause it to solidify into a spreadable consistency.